MEMBER LOGIN

Page 1 of 2 12 LastLast
Results 1 to 25 of 28
  1. #1
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default HittinTheNote gets off his butt

    Starting this journal as way to help myself stay accountable.

    I am starting from absolute scratch - been a sedentary couch potato for many years, with only isolated bursts of exercise; nothing resembling anything consistent since about 7 years ago.

    Some stats:
    male
    38 yrs old
    6'3"
    237 lbs
    Body Fat: 36%

    My goal for now is to increase overall health and fitness and cut fat, while preserving as much lean body mass as possible, maybe even benefit from some beginner gains.

    I'm starting out with this 12-week full body routine
    http://muscleandstrength.com/workout...g-routine.html

    I'm going to ease into it slowly. I'm going to focus on form and letting my body get used to weight training before I up the intensity too much. This means I'll be starting out with very light weights, but I'm in this for the long haul, so I'd rather do it this way than overdo it to start.
    Last edited by HittinTheNote; 12-14-2011 at 09:05 AM.

  2. #2
    M&S Elite Member CJH0909's Avatar
    • Join Date
      Oct 2011
    • Posts
      1,262
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Qatar
    • Photos
    • Reputation
      7,812,308
    • Rep Power
      78,132

    Default

    The best thing you could have done, all the best, will follow your log.


    RESULTS TAKE EFFORT AND DEDICATION. IF YOU DON'T HAVE PROPER EXERCISE AND NUTRITION HABITS, SUPPLEMENTS WON'T DO ANYTHING FOR YOU.......

  3. #3
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    12/13/2011 - Week 1, Session 1

    10 minute warm-up on the treadmill.

    I did a light warm-up set for most exercises.

    On almost all exercises, the weights were light such that I could have done more than the 15 reps, but as I note above, I am determined to ease into this. I'll up the weights each session based on maintaining good form and what my body is telling me. But sooner than later the sets will be intense.

    Leg Press - 50 x 15
    Lying Leg Curl - 40 x 15
    Seated Cable Row - 60 x 15
    Machine Chest Press (all flat benches were being used) - 55 x 15
    Dumbbell Shoulder Press - 10 x 15
    Dumbbell Shrug - 25 x 15
    Tricep Pushdown (Rope) - 40 x 15
    Barbell Curl - 45 x 13 (only weighted exercise I could not finish)
    Back Extension - 10 reps (could have done a couple more, but have had lower back problems, so didn't want to push it - I'll up this one slowly)
    Standing Calf Raise - 30 x 15
    Barbell Wrist Curl (had to use 10 lb dumbbells) - 10 x 15
    Crunches - 15 reps

    Finished up with 30 mins on the treadmill, mostly 3-3.5 mph, with a bit of 6.0 jogging in there. Haven't yet worked out my cardio plans yet. Will probably do a couch to 5k program just to get into something resembling cardiovascular shape, then decide on low vs high intensity cardio for my regular workout plan.

    Overall I feel great and energized after my first session tonigh. I'll see how I feel tomorrow and the next day, but most likely I will be adding weight to almost every exercise as move towards finding my actual working weights for this routine.
    Last edited by HittinTheNote; 12-14-2011 at 09:07 AM. Reason: Added date

  4. #4
    Moderator Scrutiny's Avatar
    • Join Date
      Oct 2008
    • Posts
      14,433
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Australia
    • Photos
    • Reputation
      135,941,417
    • Rep Power
      1,359,492

    Default

    Great work with starting up a training journal!

    All the best - will be following
    Consistency is the key

  5. #5
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    Feeling a little sore today in my upper body, enough that I can feel that I worked out yesterday, but nothing that says I overdid it. My legs feel fine, so I'll definitely be upping the weights on those exercises next session.

  6. #6
    Just joined M&S JayIvan's Avatar
    • Join Date
      Nov 2011
    • Posts
      17
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Alaska
    • Photos
    • Reputation
      355
    • Rep Power
      0

    Default

    I always worry a little bit until I feel sore -- otherwise I think it was a wasted workout.

    Looking forward to following your progress!

    Jay

  7. #7
    M&S Elite Member CJH0909's Avatar
    • Join Date
      Oct 2011
    • Posts
      1,262
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Qatar
    • Photos
    • Reputation
      7,812,308
    • Rep Power
      78,132

    Default

    Quote Originally Posted by HittinTheNote View Post
    12/13/2011 - Week 1, Session 1

    10 minute warm-up on the treadmill.

    I did a light warm-up set for most exercises.

    On almost all exercises, the weights were light such that I could have done more than the 15 reps, but as I note above, I am determined to ease into this. I'll up the weights each session based on maintaining good form and what my body is telling me. But sooner than later the sets will be intense.

    Leg Press - 50 x 15
    Lying Leg Curl - 40 x 15
    Seated Cable Row - 60 x 15
    Machine Chest Press (all flat benches were being used) - 55 x 15
    Dumbbell Shoulder Press - 10 x 15
    Dumbbell Shrug - 25 x 15
    Tricep Pushdown (Rope) - 40 x 15
    Barbell Curl - 45 x 13 (only weighted exercise I could not finish)
    Back Extension - 10 reps (could have done a couple more, but have had lower back problems, so didn't want to push it - I'll up this one slowly)
    Standing Calf Raise - 30 x 15
    Barbell Wrist Curl (had to use 10 lb dumbbells) - 10 x 15
    Crunches - 15 reps

    Finished up with 30 mins on the treadmill, mostly 3-3.5 mph, with a bit of 6.0 jogging in there. Haven't yet worked out my cardio plans yet. Will probably do a couch to 5k program just to get into something resembling cardiovascular shape, then decide on low vs high intensity cardio for my regular workout plan.

    Overall I feel great and energized after my first session tonigh. I'll see how I feel tomorrow and the next day, but most likely I will be adding weight to almost every exercise as move towards finding my actual working weights for this routine.
    Good workout mate, keep pushing hard.


    RESULTS TAKE EFFORT AND DEDICATION. IF YOU DON'T HAVE PROPER EXERCISE AND NUTRITION HABITS, SUPPLEMENTS WON'T DO ANYTHING FOR YOU.......

  8. #8
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    12/18/2011 - Week 1, Session 2

    5 minute warm-up on the treadmill. A little bit of dynamic stretching (should do more though - will be working on this)

    I'll include the specifics of any warm-up sets from here on out.

    Leg Press
    30 x 10
    60 x 15
    90 x 15 (+40 lbs)

    Lying Leg Curl
    20 x 10
    50 x 13 (+10 lbs)

    Seated Cable Row
    30 x 10
    75 x 15 (+15 lbs)

    Flat Bench Press
    30 x 10 (machine)
    55 x 15 (same weight and reps as last session, but on bench, not machine)

    Dumbbell Shoulder Press
    5 x 10
    15 x 13 (+5 lbs)

    Dumbbell Shrug
    35 x 15 (+10 lbs)

    Tricep Pushdown
    skipped

    Barbell Curl
    45 x 15 (+2)

    Back Extension
    body weight x 11 (+1)

    Standing Calf Raise
    45 x 15 (+15 lbs)

    Barbell Wrist Curl
    30 x 15 (+10 lbs)

    Ab Machine
    35 x 15
    50 x 15

    Cardio - week one routine of a Couch to 5k program

    Notes
    Upped the weight or reps of every exercise (except chest press, but going from machine to bench was a step up), but it was mostly continuing to feel out my working weights as opposed to anything resembling actual progression. Was a significantly more intense workout than the first session. The only exercise that I was not at least laboring on the last rep was the leg press - clearly I started WAY to low on that one. Everything else I think I am pretty close. I skipped the triceps isolation due to some lingering soreness in my left tricep that was just beyond was I was comfortable pushing hard with; figured the presses were enough for today. Switched from crunches to ab machine, as 15 crunches is just too easy.

    Overall a good workout. I can feel that my muscles were worked harder. I am definitely out of shape, as I was beat down after the cardio, but it feels good, both physically, and knowing I am on on the road to better health and fitness.

  9. #9
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    12/22/2011 - Week 2, Session 1

    5 minute warm-up on the treadmill.

    Leg Press
    60 x 15
    120 x 15 (+30 lbs)

    Lying Leg Curl
    20 x 10
    50 x 15 (+2)

    Seated Cable Row
    30 x 10
    90 x 11 (+15 lbs)

    Flat Bench Press
    30 x 10
    65 x 15 (+10 lbs)

    Dumbbell Shoulder Press
    5 x 10
    15 x 15 (+2)

    Dumbbell Shrug
    40 x 11 (+5 lbs)

    Tricep Pushdown
    50 x 15 (+10 lbs)

    Barbell Curl
    50 x 13 (+5 lbs)

    Back Extension
    body weight x 12 (+1)

    Standing Calf Raise
    60 x 15 (+15 lbs)

    Barbell Wrist Curl
    45 x 15 (+15 lbs)

    Ab Machine
    35 x 10
    65 x 15 (+15 lbs)

    Cardio - another week one routine of a Couch to 5k program

    Notes
    Upped the weight or reps of every exercise, but still not sure if there is any true strength progression anywhere yet, or just my body doing some initial adjusting to lifting weights. Don't suppose it really matters as long as I keep pushing for more. Leg press is still too easy to get to 15 reps, everything else I was working hard.

    Did a morning workout this time, when I have done afternoon/evening so far before. Was feeling unenergized to start, and was worried I would be dragging throughout, but quickly got in a groove and it felt good.

  10. #10
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    12/26/2011 - Week 2, Session 2

    5 minute warm-up on the treadmill.

    Leg Press
    60 x 15
    180 x 15 (+60 lbs)

    Lying Leg Curl
    20 x 10
    65 x 12 (+15lbs)

    Seated Cable Row
    30 x 10
    90 x 15 (+4)

    Flat Bench Press
    30 x 10
    70x 15 (+5 lbs)

    Dumbbell Shoulder Press
    5 x 10
    20 x 11 (+5lbs)

    Dumbbell Shrug
    40 x 14 (+3)

    Tricep Pushdown
    60 x 15 (+10 lbs)

    Barbell Curl
    50 x 13

    Back Extension
    body weight x 14 (+2)

    Standing Calf Raise
    75 x 15 (+15 lbs)

    Barbell Wrist Curl
    50 x 15 (+5 lbs)

    Ab Machine
    35 x 10
    80 x 15 (+15 lbs)

    Cardio - week one routine of a Couch to 5k program

    Notes
    Upped the weight or reps of every exercise except curls. Still doesn't feel like progress I am really struggling for, but I know that's a beginner thing. I did plateau this time on curls, so I have my first exercise where it appears that I'll be truly fighting for progression going forward. I'm sure the others will be there soon. Overall, I feel stronger and more fit already. I think it's really more "slightly less horribly out of shape as before" than anything, but it's a start and feels good.

  11. #11
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    12/30/2011 - Week 3, Session 1

    5 minute warm-up on the treadmill.

    Leg Press
    210 x 15 (+30 lbs)

    Lying Leg Curl
    65 x 13 (+1)

    Seated Cable Row
    105 x 11 (+15 lbs)

    Flat Bench Press
    80 x 15 (+10 lbs)

    Dumbbell Shoulder Press
    20 x 12 (+1)

    Dumbbell Shrug
    40 x 15 (+1)

    Tricep Pushdown
    70 x 12 (+10 lbs)

    Barbell Curl
    50 x 15 (+2)

    Back Extension
    body weight x 15 (+1)

    Standing Calf Raise
    90 x 12 (+15 lbs)

    Barbell Wrist Curl
    55 x 10 (+5 lbs)

    Ab Machine
    100 x 15 (+20 lbs)

    Cardio - week 2 routine of a Couch to 5k program

    Notes
    Again upped the weight or reps on every exercise. Happiest about busting out two more reps on the curls, as that was my first stall last time. Felt pretty strong today, can feel myself getting into a groove. Looking forward to expanding to 2 sets per lift next week. Still in pretty bad cardio shape as my first session of the week 2 portion of the couch to 5k program kicked my butt a little bit, but I'll get there.
    Last edited by HittinTheNote; 12-30-2011 at 11:01 PM.

  12. #12
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    1/10/2013

    5 minute warm-up on the treadmill.

    Leg Press
    225 x 18 (+15 lbs)

    Lying Leg Curl
    65 x 14 (+1)

    Seated Cable Row
    105 x 13 (+2)

    Flat Bench Press
    90 x 10 (+10 lbs)

    Dumbbell Shoulder Press
    20 x 13 (+1)

    Dumbbell Shrug
    45 x 16 (+5 lbs)

    Tricep Pushdown
    70 x 17 (+5)

    Barbell Curl
    55 x 10 (+5 lbs)

    Back Extension
    body weight + 10 lbs x 15 (+10 lbs)

    Standing Calf Raise
    90 x 15 (+3)

    Barbell Wrist Curl
    55 x 11 (+1)

    Ab Machine
    110 x 15 (+10 lbs)

    Cardio - just a 10 min cool down

    Notes
    Was sick last week, just got back to the gym today. Happy that I was able to get a good workout in and even continue my progress in every exercise, but it was a rough session, did not feel very good. Not sure if it was my body still recovering from being sick, or the week and a half off, or a combo of those or what, but I was annihilated at the end, and skipped the couch-to-5k routine. Better workouts are ahead for sure.
    Last edited by HittinTheNote; 01-10-2012 at 11:09 PM.

  13. #13
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    1/14/2013

    5 minute warm-up on the treadmill.

    Leg Press
    240 x 18 (+15 lbs)

    Lying Leg Curl
    65 x 16 (+2)

    Seated Cable Row
    105 x 14 (+1)

    Flat Bench Press
    90 x 12 (+2)

    Dumbbell Shoulder Press
    20s x 14 (+1)

    Dumbbell Shrug
    50s x 15 (+5 lbs)

    Tricep Pushdown
    80 x 12 (+10lbs)

    Barbell Curl
    55 x 12 (+2)

    Back Extension
    body weight x 15 (-10 lbs)

    Standing Calf Raise
    105 x 12 (+15lbs)

    Barbell Wrist Curl
    55 x 15 (+4)

    Ab Machine
    125 x 15 (+15 lbs)

    Cardio - Couch to 5k Week 1 routine

    Notes
    Felt so much better than last time, must have been the tail end of the bug I was fighting off dragging me down. Felt really strong today, moved forward on everything besides back extension, which I dialed back by choice as my lower back was feeling a little iffy. For some reason the wrist curls in particular felt great, just felt a surprising new level of power and control. Also noticing a general endurance improvement, as far as moving from exercise to exercise with more ease. Gonna move to the 2 sets per exercise phase next session. I did take it a bit easy today with the cardio, going back to week 1 of the couch-to-5k routine, but it had been a couple of weeks there, so it was a good workout for me.

  14. #14
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    1/18/2012

    5 minute warm-up on the treadmill.

    first session of 2 sets, target of 12 reps per exercise

    Leg Press
    255 x 14
    255 x 12

    Lying Leg Curl
    80 x 10
    65 x 12

    Seated Cable Row
    120 x 8
    105 x 9

    Flat Bench Press
    95 x 9
    90 x 7

    Dumbbell Shoulder Press
    (gym was packed, had to settle for Hammer Machine)
    30s x 12
    30s x 8

    Dumbbell Shrug
    60s x 12
    60s x 10

    and here was where I ****ed up. In between my shrug sets, I put the dumbells on the ground. Mistake #1. And then I proceeded to pick both up in a totally retarded manner, pretty badly tweaking my right lower back, that always gives me minor trouble anyway. Beyond idiotic.

    Tricep Pushdown
    90 x 13
    90 x 7

    Barbell Curl
    60 x 9
    50 x 8

    at this point my back was stiff and screaming, so I called it a night, skipping the last 4 exercises and cardio.

    Back Extension
    Standing Calf Raise
    Barbell Wrist Curl
    Ab Machine

    Cardio

    Notes
    Workout was proceeding nicely til I got stupid. I like that I've moved on to multiple sets. It is definitely a new challenge. Not only the 2nd set, but lowering the target reps to 12. Just felt more intense. I hope my back recovers well; it gives me mild problems from time to time even without me helping. Hopefully I won't be too crooked tomorrow lol. I hope that strengthening my core (and avoiding stupidity), will result in overall improvement for it. On another topic, I wonder if it's the New Years rush, because the gym was a freakin zoo while I was there from around 7-8pm.

  15. #15
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    1/25/2012

    5 minute warm-up on the treadmill.

    Leg Press
    270 x 15 (+15 lbs)
    270 x 15 (+15 lbs)

    Lying Leg Curl
    80 x 12 (+2)
    80 x 7 (+15 lbs)

    Seated Cable Row
    120 x 10 (+2)
    105 x 10 (+1)

    Flat Bench Press
    95 x 10 (+1)
    85 x6 (-5 lbs, -1)

    Dumbbell Shoulder Press
    25s x 7
    20s x 6

    Dumbbell Shrug
    65s x 14 (+2)
    65s x 10 (+5 lbs)

    Tricep Pushdown
    100 x 8 (+10 lbs)
    90 x 8 (+1)

    Barbell Curl
    60 x 10 (+1)
    50 x 8

    Back Extension
    BW x 8

    Standing Calf Raise
    120 x 10
    105 x 9

    Barbell Wrist Curl
    60 x 12
    60 x 6

    Ab Machine
    140 x 10
    125 x 10

    workout time: 60 min

    Cardio
    Couch-to-5k week 1 again


    Notes
    Well my back kept me out of commission for a week. Was still a little stiff today, but decided I'd been away from the gym long enough. Glad I went, as it loosened up very nicely, and by a few minutes in, I didn't notice it at all. Only thing it impacted was back extensions, where I just decided to take it easy. Good workout overall; moved forward in quite a few areas. The only disappointment was bench press, where I went down by 5lb on the second set, thinking that the 7 reps on the 2nd set last time was a bit low for a 12 rep target, and I actually did LESS reps. My chest has always been my weakest area whenever I have lifted weights in the past, but I was not happy with that at all. At least I progressed on the first set. I was happy with my pace. Doing 2 sets of each exercise, with a warm-up set for some, I made a conscious effort to keep it moving. This, combined with this being my first full 2 set workout, made it pretty intense. Looking forward to when I move to the split routine, as I think I'll like it better being able to focus on less exercises and body parts, and really dial in.

  16. #16
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    1/29/2012

    5 minute warm-up on the treadmill.

    Leg Press
    285 x 15 (+15 lbs)
    285 x 15 (+15 lbs)

    Lying Leg Curl
    80 x 13 (+1)
    80 x 8 (+1)

    Seated Cable Row
    120 x 10
    105 x 11 (+1)

    Flat Bench Press
    95 x 10
    85 x 7 (+1)

    Dumbbell Shoulder Press
    25s x 7
    20s x 7 (+1)

    Dumbbell Shrug
    70s x 14 (+5 lbs)
    70s x 10 (+5 lbs)

    Tricep Pushdown
    100 x 9 (+1)
    90 x 9 (+1)

    Barbell Curl
    60 x 10
    50 x 7 (-1)

    Back Extension
    BW x 12
    BW x 10

    Standing Calf Raise
    120 x 12 (+2)
    105 x 9

    Barbell Wrist Curl
    60 x 13 (+1)
    60 x 12 (+6)

    Crunches
    BW x 12
    BW x 12

    workout time: 60 min

    Cardio
    Couch-to-5k week 2


    Notes
    Felt good today. Kept the same pace as last time, but was a little less taxing as far as feeling fatigued, out of breath, etc. Definitely gaining some general fitness and endurance. I am starting to level out as far as progression, but I expected that. Only so much I'm gonna get from a general adjustment of my body to lifting weights. The one exercise I can't seem to get dialed in is leg press. I keep adding 15 lbs each week, and can still do more than the targeted # of reps. I'm sure that will end soon. I did take a step back on curls, -1 reps on the second set, but that's not awful, as in honest hindsight, my form on the last rep from my previous session was crap. I leaned back to get it done. I'm committed to sticking to good form, and letting the reps be what they are. Another exercise of note was wrist curls - I think my form was bad last week in a way that lessened the reps - pretty sure I had too much of my arm past my knees and I think that was just too much added pressure. So I don't actually think I made 6 reps worth of real progress this session. Lastly, I scrapped the ab machine in favor of crunches. I'm convinced I was not doing the exercise correctly, as I kept adding weight, but never really felt it like I think I should have - pretty sure I was inadvertently cheating somehow. So I went back to crunches after researching proper form for those, and focused on contracting my abs and wow, really felt it. I was definitely NOT doing crunches correctly when I did them before. Will be sticking with them for now.
    Last edited by HittinTheNote; 01-29-2012 at 08:23 PM.

  17. #17
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    2/2/2012

    5 minute warm-up on the treadmill.

    Leg Press
    300 x 15 (+15 lbs)
    300 x 12 (+15 lbs)

    Lying Leg Curl
    85 x 10 (+5 lbs)
    80 x 9 (+1)

    Seated Cable Row
    120 x 11 (+1)
    105 x 11

    Flat Bench Press
    95 x 10
    85 x 7

    Dumbbell Shoulder Press
    25s x 8 (+1)
    20s x 7

    Dumbbell Shrug
    75s x 12 (+5 lbs)
    70s x 12 (+2)

    Tricep Pushdown
    100 x 10 (+1)
    90 x 9

    Barbell Curl
    60 x 9 (-1)
    50 x 7

    Back Extension
    BW x 12
    BW x 11 (+1)

    Standing Calf Raise
    135 x 12 (+15 lbs)
    105 x 10 (+1)

    Barbell Wrist Curl
    skipped

    Crunches
    BW x 15 (+3)
    BW x 12

    workout time: 50 min

    Cardio
    Couch-to-5k week 2


    Notes
    This kicked my ass today. Just I as was talking about gaining endurance, I was winded several times during this workout. Not sure if I was just dragging, of if it was due to picking up the pace just a bit due to time constraints. It was also pretty high effort workout. Regardless, I'm pretty well destroyed right now. Which is not a bad thing really. I'm especially felling it in by butt, traps, and abs. It's amazing how intense crunches can be when you actually do them correctly. Go figure. I did skip the wrist curl as all the benches where in use and I was short on time. One item of concern was losing a rep on the 1st set of curls. Not sure what's up with that, will aim to resume progress next time.

  18. #18
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    2/7/2012

    5 minute warm-up on the treadmill.

    Leg Press
    315 x 15 (+15 lbs)
    315 x 12 (+15 lbs)

    Lying Leg Curl
    85 x 12 (+2)
    80 x 10 (+1)

    Seated Cable Row
    120 x 12 (+1)
    105 x 12 (+1)

    Flat Bench Press
    95 x 11 (+1)
    85 x 7

    Dumbbell Shoulder Press
    20s x 14
    20s x 6 (-1)

    Smith Machine Shrugs
    145 x 14
    145 x 12

    Tricep Pushdown
    100 x 11 (+1)
    90 x 10 (+1)

    Barbell Curl
    60 x 10 (+1)
    50 x 7

    Back Extension
    BW x 12
    BW x 12 (+1)

    Standing Calf Raise
    135 x 12 (+1)
    105 x 11 (+1)

    Barbell Wrist Curl
    skipped

    Crunches
    BW x 15
    BW x 13 (+1)

    workout time: 50 min

    Cardio
    Couch-to-5k week 2


    Notes
    Felt better today. Pace was just as brisk, as I was in a hurry again, and I was still winded at times, but not as bad as last time. Maybe I am just used to getting my ass kicked in the gym. Some decent progress today. Was especially happy with the +1 bench reps. That is probably my weakest exercise, but I did feel stronger there today. All the 25 lb dumbbells were in use when I was doing shoulder presses, so I just used 20s. Was surprised that I could do no more for the 1st set than the 14 reps I did last time I used only 20s. And then even worse, I lost a rep on the 2nd set. Just weird, as up until then, it was a strong workout. Switched from dumbbell shrugs to smith machine shrugs. Just not comfortable handling dumbbells of that weight. I was able to focus better on working my traps. Was glad to get the rep back on curls. Skipped the wrist curls again as all the benches were in use again and I was short on time. Next time I wont have the time constraint so I'll make sure get those in. Will also move to week 3 of the couch-to-5k program next time.

  19. #19
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    2/15/2012

    5 minute warm-up on the treadmill.

    Leg Press
    330 x 15 (+15 lbs)
    330 x 12 (+15 lbs)

    Lying Leg Curl
    90 x 12 (+5lbs)
    85 x 8 (+5lbs)

    Seated Cable Row
    135 x 8 (+15 lbs)
    120 x 7 (+15 lbs)

    Flat Bench Press
    95 x 11
    85 x 8 (+1)

    Dumbbell Shoulder Press
    25s x 11 (+3)
    20s x 8 (+2)

    Smith Machine Shrugs
    155 x 14 (+10 lbs)

    Tricep Pushdown
    100 x 12 (+1)
    90 x 10

    Barbell Curl
    60 x 10
    50 x 8 (+1)

    Back Extension
    BW x 13 (+1)
    BW x 12

    Standing Calf Raise
    150 x 12 (+15lbs)
    135 x 9 (+30lbs)

    Barbell Wrist Curl (ez curl)
    60 x 12
    60 x 9

    Crunches
    BW x 15
    BW x 14 (+1)

    workout time: 60 min

    Cardio
    Couch-to-5k week 2


    Notes
    Took an unexpected break from the gym due to a neck/shoulder tweak (not traced to anything, must have slept funny or something) and being sick (gotta love getting all the funk my 3 yr old brings home from preschool). Was worried that would make for a rough session, but it felt very good. Felt strong and energized. Another +1 reps on bench, felt very good there today. Not sure what the deal is with my shoulder press, followed up a poor showing last time by a big bump this time. Just odd. Only did one set of shrugs, as I could feel my tender neck starting to talk to me. Finally got back to the wrist curls, but had to use an ez curl bar, so the angles and grip were different, but worked my forearms good. Must have worked my legs pretty good, as the treadmill was noticeably more challenging than usual, stuck with week 2 of the program. I'm still fairly out of shape cardio-wise. I need to step that up.
    Last edited by HittinTheNote; 02-22-2012 at 09:46 PM.

  20. #20
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    2/22/2012

    Started the split portion of the workout today.

    5 minute warm-up on the treadmill.

    Dumbbell Chest Press
    35s x 15
    35s x 8

    Pec Fly Machine
    70 x 12

    One Arm Dumbbell Row
    40 x 13
    40 x 12

    Seated Cable Row
    105 x 8

    Dumbbell Shoulder Press
    25s x 12
    20s x 8

    Dumbbell Lateral Raise
    10s x 7

    Shrugs (Hammer Machine)
    160 x 13
    160 x 12

    Tricep Pushdowns
    110 x 8
    100 x 7

    Barbell Curls
    60 x 10
    50 x 5

    Barbell Wrist Curl
    55 x 12
    55 x 12

    workout time: 45 min

    Cardio
    Couch-to-5k week 3


    Notes
    A week away from the gym (or I should say the weight room, I did hit the treadmill over the weekend) with no excuse this time. Ah well, I was back at it tonight. Started the split phase of the routine tonight, starting with upper body. I thought maybe it would seem almost like a break since lower body wasn't involved, but wow the extra set for chest, back and shoulders was no joke for my beginners ass. I kept a good pace, and it was very intense. Will need a session or two to get dialed in right, but I'm not far off, and I'm feeling it right now (in a good way). The only thing that kind of stood out was only 5 reps on the 2nd set of curls, where I did 8 last time. Only thing I can think of is that the back exercises with the extra set there plus the first set of curls got my biceps fatigued. Regardless, it is what it is, and its not like they weren't worked out. On my second session of the couch-to-5k week 3 routine, and it is kicking my butt, but I'm pushing through. I've run 5ks comfortably plenty of times in my past, so I know its just a matter of building back up to it.

  21. #21
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    2/25/2012

    First lower body day on the split

    5 minute warm-up on the treadmill.

    Goblet Squat (Dumbbell)
    45 x 12

    Leg Extensions
    80 x 12

    Leg Curls
    90 x 12

    Back Extensions
    BW x 18

    Standing Calf Raises
    150 x 13

    Crunches
    BW x 16
    BW x 16

    Reverse Crunches
    BW x 10
    BW x 10

    Cardio
    Couch-to-5k week 3


    Notes
    In contrast to the first day on the upper body part of the split, today did feel like a bit of a break. Part of that is the fact that it's about half the sets of upper body day (9 vs 17), some of the exercises themselves are half the sets I'm used to, and also there are a couple of new exercises I need to get dialed in on. The squats in particular I know will kick my butt sooner than later. The routine calls for Smith machine squats, but not only has much of the advice I've gotten aimed me away from using the Smith machine for squats, but it's also the first time I've done squats at all, so I am starting with goblet squats to work on form first. So today wasn't a particularly intense session in comparison to what I have been doing, but I'll get it there. Couch-to-5k week 3 routine was much more comfortable today. No doubt I am slowly getting in something resembling cardio shape. Or at least I'm slowly moving away from being horrifically out of shape.

  22. #22
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    2/28/2012

    Upper Body

    5 minute warm-up on the treadmill.

    Dumbbell Chest Press
    40s x 13 (+5 lbs)
    40s x 7 (+5 lbs)

    Pec Fly Machine
    75 x 13 (+5 lbs)

    One Arm Dumbbell Row
    45 x 12 (+5 lbs)
    45 x 10 (+5 lbs)

    Seated Cable Row
    105 x 8

    Dumbbell Shoulder Press
    30s x 9 (+5 lbs)
    20s x 9 (+1)

    Dumbbell Lateral Raise
    10s x 8 (+1)

    Shrugs (Smith Machine)
    175 x 12
    175 x 12

    Tricep Pushdowns
    110 x 9 (+1)
    100 x 7

    Barbell Curls
    60 x 9 (-1)
    50 x 6 (+1)

    Barbell Wrist Curl
    60 x 12 (+5 lbs)
    60 x 12 (+5 lbs)

    workout time: 45 min

    Cardio
    Couch-to-5k week 3


    Notes
    Still getting dialed in to this new phase of the routine, but it was plenty intense again. Those one arm rows are no joke...my back was sore for 4 days last time from those, and I'm pretty sure those hitting my biceps hard is what is impacting my curls. Been feeling better overall during my workouts lately since I started hydrating better beforehand. Still getting winded, but not feeling bad or fatigued like I had been. Couch-to-5k week 3 routine was back to being a bit more challenging - maybe it's just that I had less energy this time after my upper body workout, which is more intense than the lower body workout right now. Regardless, I looked at what the week 4 routine has me doing and I'm not sure I'm ready , but I'm going for it next time anyway.

  23. #23
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default

    3/1/2012

    Lower Body

    5 minute warm-up on the treadmill.

    Goblet Squat (Dumbbell)
    45 x 12

    Leg Extensions
    95 x 12 (+15 lbs)

    Leg Curls
    95 x 9 (+5 lbs)

    Back Extensions
    BW x 19 (+1)

    Standing Calf Raises
    150 x 13

    Crunches
    BW x 17 (+1)
    BW x 16

    Reverse Crunches
    BW x 10
    BW x 10

    Cardio
    Couch-to-5k week 4


    Notes
    Still getting dialed in on the squats and leg extensions. The squats in particular I am mainly just focusing on form for now, since squatting is new to me. I look forward to when I can really push myself with those, but I know I'm not ready for that yet. The crunches kicked my butt today, and the Couch-to-5k week 4 was very tough as expected, but I pushed through. Feeling spent, in that good way.

  24. #24
    M&S Power User
    • Join Date
      Jun 2011
    • Posts
      1,688
    • Years Exp
      4-5 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      U.S.
    • Photos
    • Reputation
      14,050,439
    • Rep Power
      140,516

    Default

    The BF is high brother. Make sure you add some cardio in this. Great to see you getting back at it again! Good timing! Get right before the summer ;-)
    MUSCLE GAUGE NUTRITION - Brand Rep

    "Your Home for Affordable, High Quality, Nutritional Supplements"

  25. #25
    Just joined M&S
    • Join Date
      Apr 2011
    • Posts
      36
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Kennesaw, GA
    • Photos
    • Reputation
      1,885
    • Rep Power
      22

    Default Re: HittinTheNote gets off his butt

    I'm on the treadmill after every lifting session working a couch-to-5k program. Been losing around a pound a week for the most part, so the body fat is on notice.

 

 

Similar Threads

  1. Bubble butt
    By JohnV in forum General Chat
    Replies: 63
    Last Post: 09-30-2011, 09:14 AM
  2. Big butt problem
    By Leftbehind in forum Fat Loss
    Replies: 8
    Last Post: 11-16-2010, 11:42 PM
  3. My Butt is Big
    By Steve in forum General Chat
    Replies: 29
    Last Post: 08-21-2010, 04:03 PM
  4. Good, bad or butt ugly
    By bl4ckvip3r in forum Critique My Workout
    Replies: 4
    Last Post: 09-18-2007, 05:46 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Follow M&S
Contact Us

Muscle & Strength, LLC
1118 First Street South
Columbia, SC 29209
PH: 1-800-537-9910
Email: click here

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams
© Copyright 2013, Muscle & Strength LLC. Images copyright of their respective owners. Contact Us | Affiliate Program | Terms of Use