Started my new Workout Regime this week. Will update on progress and workouts weekly.

[KS0385]

Lets hope I can keep working out consistently. My goals right now are just to get in shape and bulk up a bit. As you can see, I have a long long way to go. Hopefully I'll see some improvement in a few weeks.

Here are my workouts (They were not consistently every other day because my muscles were very sore the day after each):

Before each workout: Three sets of 15xDecline Bench Crunches & 12xPushups

After each workout: Light Rowing for 5-10 minutes

Back & Biceps: Friday 07/03/09

Dead Lift: 135lbs X 10reps - 135lbs X 10reps - 135lbs X 10reps
Incline Bench DB Bicep Curls: 30lbs X 10reps - 35lbs X 8reps - 35lbs X 8reps
Pull-ups & Leg-ups: Three sets of 4 Pull-ups and 12 Leg-ups
One-arm DB Rows: 45lbs X 10reps - 45lbs X 12reps - 45lbs X 12reps
Barbell Curls: 50lbs X 12reps - 60lbs X 12reps - 70lbs X 12reps
Barbell Wrist Curls: 65lbs X 20reps - 65lbs X 15reps - 65lbs X 15reps


Chest & Triceps: Sunday 07/05/09

Incline DB Press: 40lbs X 12reps - 45lbs X 12reps - 45lbs X 12reps
Dips: Three sets of 5 reps
Cable Crossovers: - 60lbs X 8reps - 60lbs X 8reps - 60lbs X 8reps
Tricep Pulldowns: 70lbs X 12reps - 80lbs X 12reps - 90lbs X 12reps
Laying DB Pullovers: 35lbs X 8reps - 35lbs X 8reps - 35lbs X 8reps
Tricep Kickbacks: 30lbs X 10reps - 30lbs X 10reps - 30lbs X 10reps
Decline Bench Single DB Press: 30lbs X 12reps - 30lbs X 12reps - 30lbs X 12reps


Legs & Shoulders: Wednesday 07/08/09

Leg Press: 270lbs X 12reps - 360lbs X 12reps - 410lbs X 12reps - 450lbs X 12reps
Seated Military Press: 40lbs X 12reps - 40lbs X 10reps - 40lbs X 10reps
Leg Extensions: 150lbs X 12reps - 150lbs X 10reps - 150lbs X 12reps
Lateral Raises: 30lbs X 10reps - 30lbs X 10reps - 30lbs X 10reps
Leg Curls: 80lbs X 12reps - 90lbs X 12reps - 100lbs X 12reps
DB Shoulder Shrugs: 70lbs X 15reps - 70lbs X 15reps - 70lbs X 15reps
Calf Raises: 170lbs X 12reps - 190lbs X 18reps - 200lbs X 15reps

If you guys have any suggestions as to what exercises to add or replace let me know.

[kyx4n]

I would do abs last, unless the crunches you do b4 workout is just for warm up.
I would also do some light cardio before starting.

How about trying squats?

also if you want, you can try rotating some of the main exercises from time to time.

[kutnupe14]

FAIL on the updates!

[Kwame@z1Auto]

You'll quickly find that you wont be bulking up like you would like without doing squats. Traditional Bench Pressing will also helping, but some are not a fan of it.

[The Captain]

I hate sitting down and getting up after squat day! FFFFFFFUUUUUUUUUU

[KS0385]

I did add Smith Squats about three weeks ago. So I did start doing that. My Gym does not have a squat rack, and before three weeks ago I had never even done a Squat before. So I'm slowly building up the weight.

As for updates, I'll have a picture update at week 12. My workout has changed a few times since this tho, so I can speak to that. (Weight values I will add in when I get home) It now goes like this:


Before each Weight Training Workout: Stretching then Rowing for 5 minutes.

(I do 3 sets and 8 reps of each exercise except for Smith Squats for which I try to do four or five sets)

Back & Biceps

Deadlft
Incline Bench DB Curls
Pullups
Barbell Curls
Bent-Over Barbell Rows
Wrist Curls


Chest & Triceps

Flat Bench DB Press
Dips
Standing Straight Arm Palm-up DB Raises
Tricep Pulldowns
Flat Bench DB Chest Flys
DB Tricep Kickbacks


Legs & Shoulders

Smith Squats
Seated DB Press
Single Leg Extensions
One-Arm DB Lateral Raises
Sinlge Leg Curls
DB Shoulder Shrugs
Standing DB Calf Raises


On my off days I do a couple of weighted AB exercises then cardio for 25-30 minutes. Usually rowing. Need to start running tho.

Starting next week, my Chest day will change to this: Flat Bench DB Chest Flys, Dips, (To be decided chest exercise-maybe Incline DB Press), Tricep Pulldowns, Laying DB Pullovers, Tricep Kickbacks.


A few questions I still have:

-Should I add Skull Crushers for Tris?
-Is it better to do two hand DB Lat Raises instead of Single Hand?
-Move Shoulder Shrugs to Back day and add Bent-Over DB Lateral Raises to Shoulder day?

I wish I had taken a picture of my back, because that is the part which has gotten the most definition so far.

[Z33-]

I think you should first take care of your diet, than move on to your wieght lifting. What do your meals look like through out the day?

[kutnupe14]

Originally Posted by Z33-

I think you should first take care of your diet, than move on to your wieght lifting. What do your meals look like through out the day?

+ 1, thats a huge part of getting ripped. I do basically all my shopping at Trader Joes thats a great place to get tasty, health food. It can get expensive tho.... I go with lotsa baked/boiled chicken/fish, brown rice ect.

[KS0385]

My meals have definitely gotten better since i started working out again. I even started eating breakfast, which I had never really done. So it'll be some cereal or oatmeal or protein bar in the morning. A "Healthy Choice" entree for lunch. A decent meal after work at like 6:30 Like rice and pork or chicken. Then I go to the gym at 8:00. And get home and eat something if I am hungry. I started taking the skin off my chicken.

I cut my soda intake almost completely and don't really snack except maybe on the weekend when I'm with friends. Might have one soda a week but that's it. If I drink alcohol, it only happens once a month, and it's never very much. I don't smoke and never did.

And here are the weights for the workouts:

Back & Bicep

Chest & Triceps

Legs & Shoulders

[Mike Wazowski]

where did you get those sheets?

[KS0385]

Originally Posted by USN HM 350Z

where did you get those sheets?

[Glasgow Smile]

DO WANT.

PDF those motherfukcers!

[phreaktor]

^wat

Fuk that go get a .79 cent Mead "Fat Lil' Notebook" and a .10 cent Bic pen. It's worked for me for 16 years and you won't be the guy carrying around a 10x12 notebook that falls apart all the time.

[KS0385]

Originally Posted by phreaktor

^wat

Fuk that go get a .79 cent Mead "Fat Lil' Notebook" and a .10 cent Bic pen. It's worked for me for 16 years and you won't be the guy carrying around a 10x12 notebook that falls apart all the time.

Yep, that def works too. But this notebook I use is about four years old and gets thrown around a lot.

[SFZ]

Originally Posted by phreaktor

^wat

Fuk that go get a .79 cent Mead "Fat Lil' Notebook" and a .10 cent Bic pen. It's worked for me for 16 years and you won't be the guy carrying around a 10x12 notebook that falls apart all the time.

+1 simple and cheap. But I have to admit, that workout journal is pretty cool.

[quiksilver38]

screw writing stuff down only roiders do that to show off how roided they are that they cannot hold the pencil lulz

[Glasgow Smile]

Originally Posted by phreaktor

^wat

Fuk that go get a .79 cent Mead "Fat Lil' Notebook" and a .10 cent Bic pen. It's worked for me for 16 years and you won't be the guy carrying around a 10x12 notebook that falls apart all the time.

I was lulzing moar than anything. There's tons of sites online where you can create your own sheets fo frizzle.

I get those little index card notebooks ftw.

[Glasgow Smile]

Originally Posted by quiksilver38

screw writing stuff down only roiders do that to show off how roided they are that they cannot hold the pencil lulz

*snaps pencil, hurls notebook into wall*