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Snadykins' Journal

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snadykins

Member
Jul 8, 2014
21
1
Ok, here goes. Not sure where this journey will take me, but this is the first time in years that I've been excited about training thanks to a new gym in my area that finally caters to me. In recent years I have become lazy and put on quite a bit of weight. After getting sick of my body I have finally decided to do something about it! I look forward to seeing the 'old' me emerge once again! I look forward to feedback and tips about my workouts and supplements. I am not going to post specifics of my diet unless I become frustrated with my progress, that is far too time consuming for me! Thanks in advance for your support!

image.jpg
 
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snadykins

Member
Jul 8, 2014
21
1
Ok, not sure why I'm sideways, but that is my current pic as of yesterday. Here are my measurements as of June 15th.

Weight: 198 lbs
Bicep: 13"
Chest: 43"
Waist: 36"
Thigh: 27"
Hips: 41"
Calf: 16"
Neck: 13.5"
Forearm: 11"
 
ketsugo

ketsugo

MuscleHead
Sep 10, 2011
2,652
486
Welcome to the iron den ! Trust me this is the best Internet forum by far - best members best team - good luck and see you around !
 
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snadykins

Member
Jul 8, 2014
21
1
Here are my workouts since Monday:

Monday
exercise bike intervals 20 min
Lat pulldowns 80x10x3
Fifteens (three position curls) 30x15x3
Dumbbell row 20x10x3
Hammer curls 20x10x3
Rear delt machine 45x10x3
Preacher ez bar curls 10x10x3
Cable curls 40x10x3
Cable row 70x10x3

Tuesday
elliptical intervals 20 min
Squats 80x10x3
Romanian deadlifts 50x10x3
Leg curls 95x10x3
Leg extensions 95x10x3
Hip adduction 70x10x3
Hip abduction 70x10x3

Wednesday - rest

Thursday
Treadmill intervals 20 min
Dumbbell press 50x10x3
Dumbbell incline press 40x10x3
Dumbbell decline press 40x10x 3
Kickbacks 15x10x3
1 arm overhead extensions 15x10x3
Machine flys 50x10x3
Rope pulldowns 40x10x3
Triceps press machine 60x10x3

Friday
Exercise bike intervals 20 min
Lat pulldowns 85x10x3
Fifteens 40x15x3
Cable row 75x10x3
Hammer curls 20x10x3
Unweighted back extensions 12x3
Cable curls 45x10x3
Rear delt machine 40x10x3
Machine curls 35x10x3

Saturday
Elliptical intervals 20 min
Front raises 15x10x3
Lateral raises 10x10x3
Bent over flys 5x10x3
Upright rows 40x10x3
Overhead press 20x10x3

Sunday
60 min stairclimber

Each day I also do a bit of abs, not sure if I should switch that to one longer ab workout per week?
 
sassy69

sassy69

TID Lady Member
Aug 16, 2011
1,067
398
Hi there & welcome to TID! I like your schedule! If you're just getting started, I would adjust your weights & reps accordingly. Personally I like doing pyramid lifts instead of setting one weight and repping it for 3 sets. Depending on my "top" rep count for whatever exercise, If I can hit that for a clean set, I will increase the weight & go for say 8 clean reps if my max is 15. If I can't, I will lower the weight until I can do e.g. 12-15 clean reps. If I'm at a weight that is a strong working set, where I can do a strong say 10 reps of 12-15, I will stay at that until I can increase it up to 12.

Another suggestion I would, particularly as a newcomer, include is a good warmup before training, particularly on upper body days, because it is very easy to start experiencing repetitive motion issues in the smaller joints/ltendons/ligaments over time. Typically the first place you'll notice pain is in your rotator, wrist, forearm or elbow. You can google for youtube videos of good shoulder warmups if you are interested. For a great general recommendation for a warmup I point people to Joe Defranco's "Agile 8", or the updated version: "Limber 11" - these are great for overall mobility / flexibility warmups:

http://www.diystrengthtraining.com/...ups-to-avoid-injuries-agile-8-and-simple-six/

Over time w/ training, and particularly as you start heading towards your 40's, stuff just doesn't work the way it used to and all your little joints will start to tighten up as your ability to recovery reduces. THis is an excellent habit to get into as part of your training day in general. Over time the effort will reward you!
 
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snadykins

Member
Jul 8, 2014
21
1
Thank you so much for your feedback, I truly appreciate it! I am definitely going to take your advice and rethink my weights and reps and start doing a warm-up. These two ideas are new to me, so I will do my research!

A couple of things I forgot to mention earlier... I am currently taking omega-3's and CLA 3x a day and a joint support 2x a day. I just started those this week. I take scivation Xtend during my workouts and Diesel protein isolate right after.

Today's workout
Exercise bike intervals 20min
Squats (with calf press) 90x10x3
Dreads 60x10x3
Incline leg press (with calf press) 100x10x3
Hip adduction 70x10x3
Hip abduction 70x10x3
Smith machine lunges 20x10x3
Cable kickbacks 40x10x3
 
S

snadykins

Member
Jul 8, 2014
21
1
Ok, not sure why I'm sideways, but that is my current pic as of yesterday. Here are my measurements as of June 15th.

Weight: 198 lbs
Bicep: 13"
Chest: 43"
Waist: 36"
Thigh: 27"
Hips: 41"
Calf: 16"
Neck: 13.5"
Forearm: 11"

Forgot to mention that I'm 5'9"
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,274
2,007
Hey snady, getting some solid work done! It's always nice to see another female with a bodybuilding type of style training. Keep killing it, I'll be following.
 
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snadykins

Member
Jul 8, 2014
21
1
Thanks all! Some very friendly peeps here!
 
S

snadykins

Member
Jul 8, 2014
21
1
I'm back after 8 days of slacking (aka vacation). It felt good to be back in the gym this morning. I haven't had time to look into pyramid lifting yet, but it is on my 'to do' list for today!

Exercise bike intervals
Squats 100x10x3
Deads 70x10x3
Cable kickbacks 40x10x3
Leg curls 100x10x3
Leg extensions 100x10x3
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Awesome work!

What did you do for vacation?
 
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