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Thread: JG's log

  1. #1
    Experienced Member jonny_g81's Avatar
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    JG's log

    Hi

    Having turned 30 last year i decided to try and 'get in shape'.
    I have had to start slowly having suffered 2 left achilles tendon ruptures in 2010 and am slightly limited as to what i can do, especially for lower body and cardio to an extent.

    My goal is to achieve a lean but muscular physique. I appreciate that's probably one of the hardest thinks to do (bulk and cut simultaneously) but it is coming along slowly.

    I'm putting my exercise routine up here and if anyone has any tips or recommendations for it, feel free to contribute.
    I've also put my diet in the appropriate forum section so again, I welcome any suggestions to help me reach my goal

    J

    Body Part
    Exercise Name Rest Time Reps Sets Track

    Chest
    Barbell Bench Press 120 Sec. 5 7

    Chest
    Dumbbell Incline Bench Press 90 Sec. 7 4
    Chest
    Dumbbell Fly 90 Sec. 7 4

    Chest
    Dumbbell Incline Fly 75 Sec. 7 4

    Triceps
    Lying Close-Grip Barbell Triceps Press To Chin 60 Sec. 8 3

    Triceps
    Triceps Pushdown - Rope 60 Sec. 8 3

    Triceps
    Barbell Close Grip Bench Press 90 Sec. 8 3

    Wednesday Back, Biceps, and Forearm
    Body Part
    Exercise Name Rest Time Reps Sets

    Back
    Barbell Bent Over Row 75 Sec. 6 3
    Back
    Barbell Deadlift 90 Sec. 5 5
    Back
    Wide-Grip Lat Pulldown 60 Sec. 8 3

    Back
    Cable Seated Row 75 Sec. 6 3

    Back
    Underhand Pull down 75 Sec. 6 3

    Biceps
    Dumbbell Concentration Curls 75 Sec. 8 4

    Biceps
    Hammer Curls 60 Sec. 8 4

    Biceps
    Barbell Curl 60 Sec. 8 4

    Back
    One-Arm Dumbell Row 60 Sec. 8 3

    Back
    Bent over DB flye 60 Sec. 8 3

    Friday Shoulders Add/Edit | Delete

    Body Part
    Exercise Name Rest Time Reps Sets

    Shoulders
    Barbell Shoulder Press 90 Sec. 6 5

    Shoulders
    Dumbbell Shoulder Press 90 Sec. 6 4

    Shoulders
    Dumbbell Arnold Press 90 Sec. 6 4

    Shoulders
    Dumbbell Lateral Raise 75 Sec. 6 4

    Shoulders
    Dumbbell Front Raise 60 Sec. 6 4
    Shoulders
    Barbell Shrug 75 Sec. 8 4

    Shoulders
    Dumbbell Up Right Row 60 Sec. 6 4

    Upper Legs
    Iron Cross 75 Sec. 8 3

    Saturday Abs Add/Edit | Delete

    Body Part
    Exercise Name Rest Time Reps Sets

    Abs
    Leg Pull-In 60 Sec. 8 3
    Abs
    Air Bike 60 Sec. 8 3
    Abs
    Cable Seated Crunch 60 Sec. 8 3

    Abs
    Alternate Heel Touchers 60 Sec. 8 3
    Abs
    Plate Twist 60 Sec. 8 3
    Abs
    Crunches 60 Sec. 8 3

    Abs
    Swiss ball side crunch with rotation 60 Sec. 8 3
    Abs
    Seated barbell side twists 60 Sec. 8 3

    ANY Legs Add/Edit | Delete

    Body Part
    Exercise Name Rest Time Reps Sets

    Upper Legs
    Leg Press 90 Sec. 6 6

    Upper Legs
    Dumbbell Lunges 60 Sec. 8 3

    Upper Legs
    Dumbbell Step Ups 60 Sec. 8 3

    Upper Legs
    Single Leg Extensions 60 Sec. 8 3

    Lower Legs
    Calf Press On Leg Press Machine 60 Sec. 8 3

    Upper Legs
    Lying Leg Curls 60 Sec. 8 3

  2. #2
    Moderator OptikaNET's Avatar
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    That seems like a solid routine. I don't think there are any definitive rules on this, but my own thoughts would be that I'd do more sets and fewer exercises (you seem to be doing a large variety of exercises but only two sets and often only 6 reps or so. I would personally increase the reps to 10-12 and do four sets. Doing so many exercises means (a) you may get frustrated waiting for equipment and (b) when you decide to change your routine you don't have anywhere to go...).

    Secondly, I would take an issue with your sequencing. For example; shoulders - you have a barbell shoulder press followed by the (harder) dumbell shoulder press followed by the (harder) Dumbell Arnold Press. So at the point that you are at your most tired and least able to maintain strict form you are doing the most challenging exercises. I would exactly reverse that sequence. Do your compound exercises before you do you isolation exercises. Do Dumbells before you do Barbells and do free weights before you do machines.

    This is a general rule of thumb, but not a binding one (indeed, it's one I often break) but it exists for a reason so I would take a look at your sequencing and compare to your experience in the gym (how hard do you find each exercise). Try to move the heavier, more difficult exercises to the start of the routine and the lighter or less complicated exercises to the end. Any exercise that recruits a large number of support muscles to maintain strict form (eg Arnold Press) is going to be harder to perform than a simpler version of the same exercise (eg Dumbell Shoulder Press - still a Deltoid exercise, still raising the dumbells up and down at the shoulder, but now you're not rotating them to the front and you are only bringing them to shoulder level, not collarbone level).

    There can be advantage in "pre-working" a muscle group with, for example, a machine exercise so that it is already tired when challenging it with a harder exercise, but in general the reverse is usually true. It can certainly make your routine more efficient and, by putting the most challenging exercises first, you reduce the psychological tendency to "give up because this is too hard" before finishing the routine. Another psychological challenge is "I will use a lower weight to do Exercise A, because I know I still have to do Exercise B and Exercise C" - stick the hardest exercises at the front and you will feel less need to "hold some energy in reserve" and that will give you better motivation to work as hard as you can.

    There is no "ideal" sequencing, however, and a lot of it depends on the exercises you find easier/harder than others.

    Kind Regards
    Dave

  3. #3
    I Am JEFIT Legend Deviation's Avatar
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    What's your routine based on? Some odd rep & set combos there (e.g. 7 sets of 5). Three different shoulder presses aren't needed. Pick one. I vote military press or arnold press. If you need more shoulder work, add in rear delt flyes. In general, you have a lot of repeat exercises. Also, where's the squats?

    If you're relatively new, I'd look at existing routines. One thing beginners miss is that less is more. If you want a routine geared more towards bodybuilding, this is one to consider: [URL]http://www.jefit.com/routines/workout-routine-database.php?id=2909[/URL] Pay attention to the thread that is linked in that routine.
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  4. #4
    Experienced Member jonny_g81's Avatar
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    Hi, thanks for the replies. The 7 sets of 5 I discount the first 2 as warm-up sets so its really 5x5. As for squats, my gym has a really small weights room with no squat rack and I don't feel confident enough to be attempting it without a rack. Have you any suggestions what u could do instead of squats? I'll naive tweak the shoulder routine too. I'm looking to get balanced rounded shoulders. Other than rear flyes is there any other shoulder exercises you'd recommend?

    Cheers J

  5. #5
    Senior Senior JEFIT Member amcredle's Avatar
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    try looking up some proven programs on the net and start with that. i would cut out a few things as u might overtrain yourself and focus on compound lifts.

    like on your back day..



    Back
    Barbell Bent Over Row 75 Sec. 6 3
    Back
    Barbell Deadlift 90 Sec. 5 5
    Back
    Wide-Grip Lat Pulldown 60 Sec. 8 3

    Back
    Cable Seated Row 75 Sec. 6 3

    Back
    Underhand Pull down 75 Sec. 6 3

    Biceps
    Dumbbell Concentration Curls 75 Sec. 8 4

    Biceps
    Hammer Curls 60 Sec. 8 4

    Biceps
    Barbell Curl 60 Sec. 8 4

    Back
    One-Arm Dumbell Row 60 Sec. 8 3

    Back
    Bent over DB flye 60 Sec. 8 3

    --------------------------

    Id start with deadlifts... its a total body compound ex. you will get the most bang for your buck with that. once your start lifting a good amount of weight i doubt you will have the energy to do much else..

    Rows are a great also..

    Now remember...

    deadlifts,rows, one arm dumbell rows also work your Biceps also. So id cut out a few biceps ex..
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  6. #6
    Moderator OptikaNET's Avatar
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    Honestly, you don't need more shoulder exercises!!! You need less!!! Personally I do Arnold Press followed by Lateral Raises, Barbell Front Raises, Rear Flyes and Shrugs - and that's a workout on its own, without training anything else same day!!! (Well, okay I cheat on that, but only because I'm rubbish at motivation and getting myself to the gym!!!).

    In general, three exercises is plenty!!! If you want the variety then alternate two or more routines or simply stick with one for a few months then switch to the other to keep the muscles guessing... But don't do them all at once!!! What you look to be doing there is Overtraining, and that can lead to Catabolism of your hard-earned muscle (as well as the potential for injury).

    When training reaches a plateau, it's useful to change your exercises to ones which hit the muscle in a different way, so it responds differently and starts growing again. If you do all the exercises all the time then you have nowhere to go for fresh exercises when it's time to change!!!

    If you can't squat I'm sure you'll do fine with lunges. Does your gym have a Hack Squat or Leg Press machine you could go heavy on?

    Kind Regards
    Dave

  7. #7
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by jonny_g81 View Post
    As for squats, my gym has a really small weights room with no squat rack and I don't feel confident enough to be attempting it without a rack.
    That's a bummer. Is there another gym around?

    If you're stuck there:
    Option A) Leg presses + Barbell lunges
    Option B) Hack Squats (barbell NOT machine) [url]http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html[/url]

    I'd opt for B if I were in your shoes. For additional assistance work, consider barbell good mornings and/or lunges.

    That said, why try to build your own routine when you're new? You will find out, as I did, you don't know enough yet. It sounds like a great idea piecing all this together, but its not. Trust me.
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  8. #8
    Experienced Member jonny_g81's Avatar
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    leg presses on the machine go up to about 200kg i think and im on 150 at the moment. i'll have a go at the hack squats on my leg routine and see how i get on with those. i am deadlifting max 110kg x 5 at the moment. have only just started the deadlifting in the last 2weeks so it will be interesting to see how it helps me progress.

    cheers for all the help guys

    J

  9. #9
    Moderator OptikaNET's Avatar
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    I'm having the problem of running out of weight-stacks too!!!

    However, on some exercises at least, you can reduce the weight to less than half and try only working one leg at a time, that way you end up getting double the use out of the stack!!!

    I'm currently doing this for Calf Rotations. Sadly I'm almost up to the full stack for each leg again!!!

    Kind Regards
    Dave

  10. #10
    Experienced Member jonny_g81's Avatar
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    21/5 - Chest and tri's (wt in KGs)

    Bench Press (1st 2 sets warmup ) 60x6, 70x6, 75x5,80x5,85x5,87.5x2,87.5x3 (PB)

    Incline DB press 50,50,50,55(PB) (7reps)

    DB fly 40,40,40,43 (6reps)

    Incline DB fly 40,40,40,40 (6reps)

    Barbell close grip press 50x8, 52.5x8, 55 x6 (PB)

    Tricep EZ press to chin 29.5, 32, 32 (6reps)

    Rope pull down 28.5, 31.2, 33.9 (8reps)


    Few PBs so happy with that, esp bench press.

    23/5 Back and Biceps


    Deadlift 80,90,100,110,115 (PB) 5 reps

    Barbell Row 60/62.5/65/67.5/70 x6

    Wide Lat pull-down 68/68/68/68 x4

    Seated row 73.2/78.8/80.8 x6

    Underhand pulldown 85x6 90.5 x4

    Hammer curl 30x8 30x6

    24/5 shoulders

    Barbell OHP 43.5 x 6, 46x5,46x4,46x4,46x5

    Reverse flys 20/20/20 (8reps)

    Arnold Press 40/40/40/40 (6reps)

    Lat raises 20/2020/20 (7reps)

    Front raises 20/20/20/20 (7,8,7,6)

    Barbell shrugs 70/72.5/75/75 (8 reps)

    Db upright row 40/40/40/40 (8reps)

    iron cross 14/14/14 (6reps)

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