Poor Irish Man's Training Log

M

McCarley

0
I've been considering starting a log for some time, but never got around to it. The purpose of this log is to track my progression and activity and to receive feedback from others so that my workouts and diet become more effective.

The first thing to know, is that I am poor and do not belong to a gym, instead I utilize a pullups/dips workout station for my workouts. In the near future, I plan to have money and join a gym.

My workout is continually evolving . I try to incorporate different technologies and information I pick up both on the forums and from other reading. Your suggestions and feedback are welcome and encouraged.
 
I took about a week off and lucked out, my buddy (who moved right down the street from me, convenient) got his weight set put up so we started a new routine today.

It has been YEARS since I worked out with freeweights, and I don't remember them weighing as much as they do...

The new routine is:
and the beginner level pretty much kicked my ass.

Has anyone else here done this routine?

Bench Press: 101lbs @ 15
Barbell Dead Lift: 81lbs @ 15
Lat Pull Down: 88lbs @ 15
X 3
Squat: 90lbs @ 15
Dumbell Bent Over Row: 15lbs (ea.) @ 15
Dumbell Lunge: 15lbs (ea.) @ 15
X 3
Barbell Cuban Press: 50lbs @ 15
Seated Calf Raise: 15lbs (ea.) @ 15
Crunches: 15
X 3

I did not move alot of weight today, felt a bit pathetic... but I can tell once my body is a bit more conditioned, those numbers will dramatically increase - especially the bench, squat, lat pull down, dead lift and most of the dumbell stuff.
 
I don't understand why anyone would want to start with that many reps. Depending on your goals 6-12 is optimal. Thats a lot of weight for a "beginner level" especially at 15 reps. My advice would be to take it slower. Pick a weight that you can put up with proper form at least 6 times but if you can easily go 12 reps add more weight.
 
karl78 said:
I don't understand why anyone would want to start with that many reps. Depending on your goals 6-12 is optimal. Thats a lot of weight for a "beginner level" especially at 15 reps. My advice would be to take it slower. Pick a weight that you can put up with proper form at least 6 times but if you can easily go 12 reps add more weight.
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If you're working towards muscle size, McCarley, 15-20 reps is fine - as long as you're just reaching muscle failure towards those last 2 - 3 reps. If you'd rather have "real strength", then 6-12 is better with higher weight.
 
Fil said:
If you're working towards muscle size, McCarley, 15-20 reps is fine - as long as you're just reaching muscle failure towards those last 2 - 3 reps. If you'd rather have "real strength", then 6-12 is better with higher weight.
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The research I've seen shows that 8-12 reps is ideal for hypertrophy (size) while 12-20 reps is ideal for local endurance and little size. I'm not saying I couldn't be wrong but so you may want to check around yourself and see.
 
Thanks for the interest y'all!

Did you check out the link?

"In Weeks 1 through 4, do 12 to 15 repetitions of each exercise in a triad, with no rest between exercises. In Weeks 5 through 8, do eight to 12 repetitions of each exercise in a triad, with no rest between exercises. (Use considerably more weight than you used in Weeks 1 through 4.)"

It's a 10 month routine, so there are changes about every 4 weeks. This first 4 weeks I think are just to get the body used to lifting again.
 
karl78 said:
The research I've seen shows that 8-12 reps is ideal for hypertrophy (size) while 12-20 reps is ideal for local endurance and little size. I'm not saying I couldn't be wrong but so you may want to check around yourself and see.
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I get my info from the NSCA (National Strength and Conditioning Association) guidebook "Essentials of Strength Training and Conditioning":

"Training for Strength: A strength training program is characterized by high-resistance, near-maximal muscle contractions extended over a small number of repititions with a full recovery period between each set.

...

Training for Muscle Size: A hypertrophy, or bodybuilding, training program involves using lighter loads, which allows the athlete to perform more repititions than is typical of a strength training program ... it is not unusual for the athlete to perform 12 to 20 (or more) successive sets that focus on one muscle group during a single training session. This higher overall training volume coupled with a moderate relative intensity ... appears to be optimal to increase muscle girth."
 
now I'm all confused...I've been told time and time again that if I wanna bulk up I do higher weight lower reps, if I wanna tone and get cut/ripped I do higher reps

I dunno what to believe now.
 
I was going by this...


"Rep ranges:
Strength/power: 1-5 reps (optimal strength range)
Strength and size: 6-8 reps
Size with some strength: 8-12 reps (optimal body-building range)
Local endurance with little strength or size: 13-20+ "
 
Well, I suppose the NSCA says 12-20 SETS not REPS. So that may be true.

However, that article does say you want to use submaximal weights:

It is well documented that maximal strength is increased by working somewhere between 85% and 100% of your one rep maximum. If you are working for muscle mass (bodybuilding) and not pure strength, your best bet is to use a variety of loads within the 70% - 95% range.
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i believe that as long as your rep counts are from about 6-15 you getting size and strength. i know size doesn't mean strength, but they're very close. no 200lb man (avg height) who is in good physical condition can't bench, squat, or deadlift his own weight...
 
This is from this past Friday, it's pretty much the same as Monday's only we figured out we were doing the Cuban Press wrong, so we corrected that and the standing Barbell Bent Over Rows were too damn difficult from me (i'm dumb) so I'm using the bench and doing one side at a time.

Bench Press: 101lbs @ 15 x3
Barbell Dead Lift: 81lbs @ 15 x3
Lat Pull Down: 88lbs @ 15 x3
Squat: 90lbs @ 15 x3
Dumbell Bent Over Row: 15lbs (ea.) @ 15 x3
Dumbell Lunge: 15lbs (ea.) @ 15 x3
Barbell Cuban Press: 20lbs @ 15 x3
Seated Calf Raise: 15lbs (ea.) @ 15 x3
Crunches: 15 x3

All in all this was a great workout, it really kicked my ass and I felt it all the way through Sunday night.
 
Yesterday was Monday and another great workout. We got another guy to come work out with us, so now there is 3. I upped some of the weights because last week they were just a bit too easy. This made a world of difference for the intensity of the workout, much better!

Bench Press: 123lbs @ 15 x2, 12 x1 (the last set was tough!)
Deadlift: 99lbs @ 15 x3
Lat Pull Down: 93.5lbs @ 15 x3
Squat: 95.5lbs @ 15 x2 (After the second set of lunges, I felt like I was gonna puke, so I only did two sets of the second triad squats, bent over rows and lunges)
Bent Over Rows: 35lbs @ 15 x2
Weighted Lunges: 26lbs ea. @ 15 x2
Cuban Press: 20lbs @ 15 x3
Weighted Calf Raises: 26lbs ea. @ 15 x3
Crunches: 15 x3

I finished the workout up with about an hour and 20 minutes of basketball with my lifting partners.
 
I had a good workout today and can already feel the difference in endurance. I didn't feel like puking today (which was good) and we've really trimmed the rest time down closer to where it should be (still not perfect). I upped the weighted calf raises and switched to a curl bar instead of barbells. I had a little tightness in my lower back after the last workout, but it was gone today. Today I really felt it in my core during the second triad (same place I was gonna puke last time). All in all it seams to be getting smoother and am really looking forward to Friday and especially Monday.

Bench Press: 123lbs @ 15 x2, 12 x1 (again, the last set was tough!)
Deadlift: 99lbs @ 15 x3
Lat Pull Down: 93.5lbs @ 15 x2, 12 x1 (tough last set)
Squat: 95.5lbs @ 12 x3
Bent Over Rows: 35lbs @ 15 x3
Weighted Lunges: 26lbs ea. @ 10 x3 (I hate lunges!!!)
Cuban Press: 20lbs @ 15 x3
Weighted Calf Raises: 99lbs @ 15 x3
Crunches: 15 x3

Yesterday I played basketball for an hour and tomarrow I will do the same (maybe longer).
 
well i've got two quick Qs... do you do your calf raises seated or standing? and how do you get such odd numbers on all of your exercises?
 
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