Wes's Workout Log

[wesrman]

Monday February 9/09
Upper Body (Heavy)/Forearms/Core
Bench Press 4 sets 5 reps
Seated Rows 4 sets 5 reps

Superset:
Bent Over Raise 3 sets 9 reps
Dumbell Press 3 sets 9 reps

Barbell Curls 3 sets 9,8,7 reps
Close Grip Bench Press 3 sets 8,6,5 reps

Circuit:
Palm Down Wrist Curls 3 sets 11,11,10 reps
Palm Up Wrist Curls 3 sets 11,11,10 reps
Chinnies 3 sets 38, 32, 31 reps

[wesrman]

UGH im sick again for like the 3rd time this winter.

I think its a combination of work (someone is always sick and i handle boxes that have germs all over them), overdoing the workouts while lifting at work, and not taking rest days/back off weeks like i know i should.

So ive been thinking about changing my upper/lower split to a full body routine for a while. This would allow me to be more instinctive with my training, which will allow me to take days off when i need them and not miss working body parts in the process. Its also a great way to gain strength, which i need. And as someone pointed out in a post on www. Rosstraining.com it shouldnt leave me as stiff and sore as i have been, so ill be able to perform better at work.

This is what im thinking.
3 days per week alternating workout A + B
Workout A
Squats 3 sets
bench press 3 sets
seated rows 3 sets
upright rows 3 sets
zottman curls 3 sets
superset 2 sets:
palm down wrist curls
palm up wrist curls

Workout B
Deadlift 3 sets
Chin Ups 3 sets
Military Press 3 sets
Close Grip bench Press 3 sets
Core Circuit 3 sets:
Chinnies
Supermans
Plank

Reps for everything except Core and Forearms will be in the 5-8 range.

For conditioning ill add finishers, do cardio after work and/or replace my strength workout with a conditioning workout from time to time. It wont be long before its nice enough to ride my bike anyway so im more concerned with adding muscle and strength atm.

Thoughts and/or opinions are appreciated.

[Youngblood]

I think a lot of my being sick this past winter had to do with me messing with my diet and weight and weakening my immune system in the process. Maybe going too hard at times.

Just trying to find a good balance now and let the weight be wherever it goes and hopefully fights will work themselves out.

[wesrman]

Still not feeling 100%, but i felt pretty good after work so i decided to do a workout. Hopefully i dont regret it..lol.

Im debating how im going to fit in my abs and extra forearm work, and since my lower back and forearms got a good workout at work, i just did Zottman curls for 4arms and ill do some core at another time.

Workout A
Squats 3 sets 5,5,6 reps
Bench Press 3 sets 5,4,4 reps
Seated Rows 3 sets 5 reps
Upright Rows 3 sets 6 reps
Zottman Curls 3 sets 8,7,7 reps

Felt good and i could add a few sets, but i want to ease into the extra frequency without overdoing it.

[wesrman]

Friday February 13/09
Cardio- 20min jog

[wesrman]

Sunday February 15/09

Cardio-
40min (walk)
20min break
30min (walk)

Went for a walk around the neighbourhoood, had lunch at Tim Hortons (chili, whole wheat roll, large chocolate milk), then walked home.

[wesrman]

Monday February 16/09
Workout B
Deadlift 3 sets 5 reps
Weighted Chin Ups 3 sets 5 reps
Military Press 3 sets 5 reps
Close Grip Bench Press 3 sets 5 reps

Core circuit/2 sets:
Chinnies 34, 30 reps
supermans 8 reps
plank 15 sec
let side plank 10 sec
right side plank 10 sec
plank 10 sec

Russian twists 1 set 7 reps
Palm Up Wrist Curls 2 sets 16 reps
Bar Hangs

[wesrman]

Wednesday February 18/09
Workout A
Squats 3 sets 6 reps
Bench Press 3 sets 5,5,4 reps
Seated Rows 3 sets 6,6,5 reps
Upright Rows 3 sets 6 reps
Zottman Curls 3 sets 8,7,7 reps
Palm Up Wrist Curls 2 sets 17,16 reps
Chinnies 2 sets 34, 30 reps
Bar Hangs

[wesrman]

Thursday February 19/09
Cardio- 34min (jog/walk)

[wesrman]

Friday February 20/09
Workout B
Deadlift 3 sets 5 reps
Weighted Chins 3 sets 5 reps
Military Press 3 sets 6,5,5 reps
Close Grip Bench Press 3 sets 5 reps

Core Circuit 2 sets:
Chinnies 34,30 reps
Supermans 8 reps
Plank 30 seconds

Finisher circuit:
Burpees 15 reps
Chin Ups 10 reps
Push Ups 15 reps
Crunches 20 reps
Jumping Jacks 30 reps
Split Reps 30 reps
Bar Hangs

[wesrman]

Monday March 2/09

Ive been sick since last monday with the flu (again) and havent worked out in over a week. However i did go to work all week so its not like i just sat around like i probably should have.

Started to feel a bit better on Friday and Saturday, but im still not 100% today. Anyway i decided to do something today.

All through the workout i felt tired and had a hard time recovering. I also felt a bit dizzy towards the end. I think it was a combination of me still not being 100% and pushing a little too hard as well as poor conditioning. I really need to work on it.

Muscular Endurance/Conditioning
Circuit / 3 sets of each:
Burpees 10 reps
Chin Ups 8 reps
Push Ups 12 reps
Chinnies 20 reps

Circuit / 2 sets of each:
Bodyweight Squats 20 reps
Upright Rows 10 reps
Dumbell Press 8 reps

[wesrman]

Was a sunny, but cold day so i decided to go for a walk.

39 min (walk)

[Youngblood]

You should try to get out to a club wes, I bet you'd enjoy it. Even if time only allows once a week or so.

[wesrman]

You should try to get out to a club wes, I bet you'd enjoy it. Even if time only allows once a week or so.

Ya i would love to, but i need 2 days off per week. If i ever get a day job or a job that isnt so physical i will 4 sure.

[wesrman]

Wednesday March 4/09

Squats 3 sets 6 reps
Bench Press 3 sets 4 reps
Seated Rows 3 sets 6 reps
Upright Rows 3 sets 6 reps
Zottman Curls 3 sets 8,7,7 reps
Paulm Up Wrist Curls 2 sets 17,16 reps
Core Circuit 2 sets of each:
Chinnies 30 reps
Push Ups 10 reps
Plank 30 seconds

Back has been sore again all week. My job sucks and i need a new one so i dont have back problems for the rest of my life.

Started grease the groove training for push ups today.
Mon/wed/fri mini workouts of push ups throughout the day.
push ups 5 sets 10 reps