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workout journal for a newbie...

KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/25, 10:25 AM Every one has to start somewhere ...so here I am.:) I'm going to post my workout journal for the next 6 weeks so: 1.I can get some great advice..comments requested. & 2.All the other beginners to free weights out there can benefit from all suggestions. Beginning measurements: arm 11.8 chest 33 back 33.5 waist 30.5 pelvis 34.5 hip 36.8 leg 21.9 I'm 5'7,150lbs(approx)34 yo female Tri/bi/abs begin 8:03 am barbell tri ext(seated) 1 set 16,12,10,8 29lb(w/ 9lb bar) Lyeing cross face ext 1 set 16,12,10,8 even at 5 pounds..arms shook like jello standing barbell curl 1 set 16,12,10,8 29lbs reverse barbell curl 1 set 16,12,10,8 10lbs...feels to light,but wrists in pain otherwise crunches 2 sets 15,15,15 no weight at this time bent knee side leg raise 1 set 15,15,15 no weight at this time End...this is sad,but here goes 8:58 am
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/25, 10:28 AM Forgot....that time includes 5 min warm up on treadmill,5 min cool down stretching.
BILL06 Posts: 755 Joined: 2006/08/08	2006/08/25, 01:21 PM dont forget to stretch before workout too buddy :) -------------- When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live life.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/25, 01:24 PM Actually studies have now shown that doing that before a workout does not stop a injury and can cause strength loss and even injuries. Better off doing a light cardio session of 5-10 min and or a few warmup sets. Nice JOB KC! Soon you will have guns like me!:big_smile: -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/25, 01:29 PM Uh....I think I would fall over if I had guns like you!!!! I do stretch before...just not much of one only a few minutes and I stretch during my rests. AND I think you have picked Bill as your new sparing partner and you are just making that up that stretching before you work out will cause injury...to be spitful!!! No I'm just kidding!!!!Don't get mad!!!!!:big_smile::love: Thanks for the encouragement guys!
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/25, 01:47 PM http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=240 here read this post -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/25, 02:04 PM That was very interesting....but to quote Charlie..."lip diddeling at times with the jargon"....sometimes as a new member I get lost in the technicalities of it all and it can be quite daunting.But I am a willing student...so thanks for the post mi amigo.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/25, 02:05 PM Not gonna say it is wrong, just read a bit about it and make a decision. I never do it before, but I do have 1-3 sometimes even 4 warm up sets -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/25, 02:20 PM No...I'm going with it...I can appreciate what gotormade is saying about teaching someone right in the first place.I know that just because the proverbial "they" said it was important to stretch before a workout could have made a mistake....once upon a time "they" said smoking was good for you!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/25, 02:24 PM Stretching is for sure overrated....especially of cold muscles. If you use the rubber band analogy, you can see this quite well. Cold rubber band stretched does not get too far, in fact may break quite easily. However, warm it up and see what it does, and tough to break. Nice journal by the way....will have to stop by more often. Way to keep at it, this is an excellent motivational tool. -------------- Maximus from Gladiator....Strength and Honor!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/25, 02:37 PM Now that makes it clear.....I was going to do it just to do it...because I have faith those advising it,and knew the light bulb would come on eventually...but the rubber band analogy makes it crystal clear. Thank you ALL for your infinate wisdom.
BILL06 Posts: 755 Joined: 2006/08/08	2006/08/25, 03:16 PM Why am i the new sparing partner, cause i use a tool ( google ) to try and help a few people with some questions they might have ? thought that this is what this place is all about ?
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/25, 03:18 PM It was a joke bill....that was all. Lots of :love::love: -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/25, 03:41 PM Oh-no.....bill...I'm sorry...I have a bad habbit of taking it to far with the teasing.It took Mutt some time to get used to me...you'll adjust too...I hope!!!:love:
BILL06 Posts: 755 Joined: 2006/08/08	2006/08/25, 03:42 PM Sorry mutt, had bad news from my doc about my illness i talked about earlier, im just stressing out a lil bit ...:) -------------- When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live life.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/25, 03:45 PM Dude that sucks, IM me if you want to vent...that is cool. I pray it all works out ok for you.:love::love::love::love::love::big_smile: -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/25, 03:45 PM Or for the next hour or so i am on chat! -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/25, 03:46 PM Sorry to hear things aren't going good....hope not to bad.:love:
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/27, 01:45 PM Sat. rest day Sun. Legs 12:20 begin 5 min warm up treadmill squats 1 set 16,12,10,8 35 pounds sissy squats 12,10,8 straight leg deadlift 1 set 16,12,10,8 35 pounds 5 min cool down stretch end 12:42 Please Advice: Legs slighty shakey but I felt strong enough to do another set...add a set?Or add weight??
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/28, 10:06 AM Mon shoulders/calves Begin 8:03am 5 min treadmill warmup military press 1set all 20,12,10,8 25lb bent over lateral raise 12,10,8 10lb seated lateral raise 20,14,12,10 5lb calve raise 20,15,15,15 60lb...pulley system 5 min streth End 8:40am
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/29, 10:20 AM Tues. Rest day weights 1.70 miles on treadmill hitt training approx 25 min with warm up and cool down
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/30, 10:23 AM wed back/forearm/abs start 8:20am one arm db rows 1 set 20,12,10,8 10lbs good mornings 1 set 20 25 lbs 12,10,8 35lbs suggested wide grip chins front,no bar at home so I used the bar on the cable pulley to pull a bar down to my chin 12,10 30 lbs 8 45 lbs seated db wrist curls 12,10 10lbs 10 15lbs crunches 15,15,15 seated leg tucks...OUCH! 15,15 was supposed to do another 15...couldn't make it seated twist 15,15,15 end 9:10 time included 5 min warmup treadmill,5 min cool down stretching
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/30, 10:30 AM KC you did 4 sets for the rows -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/30, 10:34 AM Thats for sets...thought they were reps...I'm such a dope!!:)
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/30, 10:35 AM 20 is a set 12 is a set 10 is a set 8 is a set =4 sets -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/30, 10:38 AM Well....guess I kicked some butt today!!:) So please explain what would constitute a REP versus a SET...I am totally confused...but please don't think of me as dingy...I prefer quirky!
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/30, 10:39 AM A set is made up of a certain number of reps for example I did 1 SET of 12 REPS! -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/30, 10:44 AM Ok...I got ya...I thought if I was doimg the same exercise it all constituted one single set...I'm clear though now...hehe..sorry!!:big_smile:
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/31, 01:44 PM chest and calves day didn't check the time this morning...but it took roughly 25 min. 5 min warm up treadmill bb incline bench press 16,12,10 35lbs 8 45lbs db flat bench press 12,10,8 30lbs decline db press 12,10,8 30lbs calf raises 20,15,15,15 60lbs(cable system) crunches 15,15,15 so far I have lost nearly an inch in my waist since last friday....think I'm liking ditching most of my cardio...not nearly as hungry all the time!
msmogreen Posts: 717 Joined: 2006/04/22	2006/08/31, 11:01 PM You know, I was wondering why you were saying '1 set' then listing 3 and 4 sets of reps. I thought maybe we were meant to read it as 1 set of the following groups of reps. Wow...KC...a whole inch! For me losing an inch would be huge progress. I think I've lost 2.5 inches since April.
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/01, 10:18 AM That's why I'm posting this...I can't be the only ding dong(believe it or not)that gets this stuff confused. Thanks for the encouragement msmogreen!!:) Forgot to check times again today 5 min warm up treadmill Lyeing tri ext(cables) 16,12,12 15lbs 8 30lbs one arm tri ext 16,12,10,8 10lbs standing db curls 16 10lbs 12,10 5lbs 8 10lbs standing db hammer curl 16 10lbs 12,10 5lbs 8 10lbs twsiting crunch 15,15,15 crunches 15,15,15 5 min stretch cool down