Wes's Workout Log

[wesrman]

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.

[wesrman]

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*

[wesrman]

A few websites that are very good:
Ten Week Size Surge Booklet


MapMyFitness.com - Map your Running Routes. Find Runs. Calculate Calories, Online Pedometer, Distance, and More.

Valhalla CrossFit - CrossFit North San Diego

[wesrman]

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)

[Youngblood]

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 .

[wesrman]

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.

[wesrman]

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!

[wesrman]

Friday July 25/08

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

[wesrman]

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)

[wesrman]

Monday July 28/08

Cardio- 47 mins (bicycle)

[wesrman]

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.

[wesrman]

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)

[wesrman]

Saturday July 2/08

Cardio- 59 min (bicycle)

[wesrman]

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)

[wesrman]

Tuesday August 5/08

1.)
Cardio- 57 min (walk)
2.)
Cardio- i hr 27 min (walk)