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Thread: Wes's Workout Log

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  1. #1
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    Default Wes's Workout Log

    I dont box, so this will be more of a weight lifting/fitness log with website links and what not. I have worked out for years, but the last 2 years i got lazy, fat and out of shape. So for the last 2 months ive been working to get back in shape while working part time doing landscaping (laying sod/bailing hay etc).

    I have kept a written log of weights/sets/reps/cardio etc for about 6 years and have found it to be great for motivation and progression.

    Imput and suggestions are welcome, but i have tried many things over the years and have worked really hard at figuring out what works for me. This doesnt mean that i think my ways are best, just best for me. Also i dont think that the way i workout is necessarily a great way for boxers or newbees to train.

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    Default Re: Wes's Workout Log

    My workouts right now look like this:
    Every other day i do weights. Half my body one day, then a rest/cardio day, then the other half of my body. I believe in short intense workouts and most sets are to failure.

    Recently i have been riding a bike 4 or 5 days a week so i have been laying off of doing legs (squats) so as to not overtrain them too bad. Also i havent decided yet which workout i want to do abs with. So it may change.

    Note: I dont include warm up sets here. I do 1-3 warm ups depending on which exercise im doing.

    Tuesday July 23/08
    This workout will start with 2-4 sets of squats when im not overdoing the bike.

    Chest/Delts/Triceps
    Bench Press................3 sets
    Push Ups....................2 sets
    Incline Laterals............2 sets
    Military Press...............2 sets
    Close Grip Bench Press..2 sets
    Overhead Extension......1 set


    Wednesday July 24/08
    Basically a Rest Day
    1.)Cardio- 15 min (walk)
    2.)Cardio 45 minute with breaks (bicycle) *low intensity*
    Last edited by wesrman; 07-27-2008 at 08:58 PM.

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    Default Re: Wes's Workout Log

    Thursday July 24/08

    1.)9am
    Hams/Back/Biceps/Forearms/Abs
    Pull Ups..................3 sets
    Chin Ups................2 sets
    Deadlift................. 2 sets
    Barbell Curl.............2 sets
    Concentration Curl...1 set
    Wrist Roller.............2 sets (each way)
    Sit-Ups..................2 sets

    2.)6pm
    Cardio-46 min (walk/jog)
    Last edited by wesrman; 07-24-2008 at 10:56 PM.

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    Default Re: Wes's Workout Log

    Cool, glad ya started a log. It does help when looking at a timeline I find, plus in my mind, it forces me to do certain things once I put them down into type in public place. lol Not sure why, not like anyone would ever know otherwise, but for some reason for me it does.

    Another site I found to be good, with a forum on it also to compare notes was RossTraining - Bridging The Gap Between Ordinary and Extraordinary .

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    Default Re: Wes's Workout Log

    Quote Originally Posted by Youngblood View Post

    Another site I found to be good, with a forum on it also to compare notes was RossTraining - Bridging The Gap Between Ordinary and Extraordinary .
    Nice, i read all his stuff too.

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    Default Re: Wes's Workout Log

    Bruce Lee Article:
    "WARM MARBLE" The Lethal Physique of Bruce Lee

    This is a great idea, and one that has worked great for me. Its full range muscle training called P.O.F. Its basically doing exercises that stress diferent parts of the range of a muscle. This will help prevent weaknesses and injuries in the muscle and promots growth and recovery.
    This is a vage explanation:
    POF Training Steve Holman Bodybuilding - Critical Mass Positions of Flexion Training - 10 Week Size Surge IronMan

    P.O.F. 10 week size surege (a great guide for adding mass)
    Ten Week Size Surge Booklet

    Great site:
    Bodybuilding.com - Forearms Articles!
    Last edited by wesrman; 07-29-2008 at 02:16 PM.

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    Default Re: Wes's Workout Log

    Friday July 25/08

    Cardio-1hr 26min (bicycle) *12 miles*

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    Default Re: Wes's Workout Log

    Sunday July 27/08

    1.)Chest/Delts/Triceps

    Bench Press................3 sets
    Push Ups....................2 sets
    Incline Laterals............2 sets
    Military Press...............2 sets
    Close Grip Bench Press..2 sets
    Overhead Extention......1 set

    2.)Cardio- 15 min (bicycle) /20 min (break)/43 min (bicycle)
    Last edited by wesrman; 07-27-2008 at 08:55 PM.

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    Default Re: Wes's Workout Log

    Monday July 28/08

    Cardio- 47 mins (bicycle)

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    Default Re: Wes's Workout Log

    Tuesday July 29/08
    1.)
    Hams/Back/Biceps/Forearms/Abs
    Pull Ups.........................3 sets
    Chin Ups........................2 sets
    Deadlift.........................2 sets
    Barbell Curls...................2 sets
    Incline Curls...................1 set
    Wrist Roller (each way)....2 sets
    Sit Ups..........................2 sets

    2.)
    Cardio- 40 mins (bicycle)

    My right wrist is sore still. So im only doing wrist rollers for now, but Im also doing bar hangs daily to strengthen my forearms and grip.



    Last edited by wesrman; 07-29-2008 at 08:31 PM.

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    Default Re: Wes's Workout Log

    Thursday July 31/08

    1.)
    Chest/Delts/Triceps
    Bench Press..................3 sets
    Push Ups......................2 sets
    Incline Laterals..............2 sets
    Military Press.................2 sets
    Close Grip Bench Press.....2 sets
    Overhead Extension........1 sets
    15 min (break)
    Cardio-
    20 min (bicycle)
    15 min (break)
    25 min (bicycle)

    2.)
    Cardio- 1 hr (Cut grass)
    Last edited by wesrman; 08-05-2008 at 01:20 AM.

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    Default Re: Wes's Workout Log

    Saturday July 2/08

    Cardio- 59 min (bicycle)

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    Default Re: Wes's Workout Log

    Monday August 4/08
    1.)
    Hams/Back/Biceps/Forearms
    Pull Ups.....................4 sets
    Chin Ups....................2 sets
    Deadlift.....................2 sets
    Barbell Curls...............2 sets
    Incline Curls...............1 set
    Palm Up Wrist Curls
    (Superset with)..........2 sets
    Palm Down Wrist Curls

    I was going to go running, but i had some shit to do, so i took the bike. That way i could do what i needed to do and still get some cardio in. Biking is good, but its nothing compared to running. I am getting very used to riding and have to work extra hard to make it challenging now.
    2.)
    Cardio-
    1 hour (bicycle)
    30 min (break)
    15 min (bicycle)
    15 min (break)
    20 min (bicycle)

    3.)
    Cardio-
    50 min (bicycle)
    Last edited by wesrman; 08-05-2008 at 01:19 AM.

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    Default Re: Wes's Workout Log

    Tuesday August 5/08

    1.)
    Cardio- 57 min (walk)
    2.)
    Cardio- i hr 27 min (walk)
    Last edited by wesrman; 08-06-2008 at 01:07 AM.

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