Keeping the record straight

[Michkid1]

I have decided to keep a workout log. I have never recorded my workouts, and I know that I need to do so to keep making progress. I need a way to be accountable as well, and what better forum to do so than this one. This is primarily for me, but I welcome any comments, criticism, advice, or motivation from you guys.

I am 38 yo, 5'11'' 205 lbs and about 17% bf. My goals are to get stronger and leaner. I have been lifting for 3 years and have had a few trainers when I got started. The past year and a half I have been designing my own workouts based on things I have learned from my trainers and research I've done on sites like this one and a few others. So here goes...

Rare Sunday night workout (usually a rest day)

warm up
5 min elliptical
arm circles
30 pushups
50 jumping jacks

BB bench press 5X5 235lbs 2 min rest between sets
BB push press 8X3 135lbs 1 min rest
bodyweight dips 20X3
10X4 for a total of 100 reps 1 min rest
DB pullovers 12X4 75lbs 1 min rest
TRX bodyweight skullcrushers 12X4 1 min rest

cool down
1 mile jog, (9 min)

listened to: old school trash metal slayer, megadeth, metallica, anthrax

notes:
triceps on fire, had to cheat on the last few sets of dips


Cheers!:weightlift:

 

[Rottenrogue]

Nice . Love seeing the active log section here

 

[Michkid1]

Monday night

warm up
5 min elliptical
20 leg extension 50#
20 lying leg curl 50#
20 bodyweight squats

leg press on hammer strength machine
10X1 1 plate each side
8X2 4 plate
5X2 5 plate

BB squat
10X1 135#
8X1 225#
5X1 245#
5X1 275#
3X1 295#
10X1 225#

DB step ups on 18" platform 40# dbs
10 ea leg X 3

cool down
static stretches and foam roller on legs

listened to: Iggy Pop, Hank III

notes: solid workout, felt strong throughout. i feel like squats are my weakest lift, but these felt good, paid close attention to form.

 

[Michkid1]

Wed morning

40 arm circles
20 bodyweight squats
40 jumping jacks

Deadlift
135X10
205X8
225X8
275 5X5

lat pulldown (underhand close grip) super with lying leg curl

150/110 10X4

farmer's walk
75lb dbs
30sec X 4 1 min rest

1 mile jog, 10 min

 

[Michkid1]

thurs morning

cardio day

30 min elliptical on interval setting level 15

 

[kjake55]

Great work outs. Loving the music selections!

 

[Michkid1]

Thanks, gotta have the right tunes!

 

[Michkid1]

Fri morning

5 min elliptical
40 arm circles

db seated shoulder press
40lbs X 10
50 x 8
60 X 8
70 5 X 5

db lateral raises, 20lb dbs
Tabata style, 20 sec work, 10 sec rest X 8

TRX bodyweight skullcrushers super with bodywieght curls
10 X 4

chin ups
8,6,6,6 30 sec rest

incline seated db curls, 25# dbs
10 X 4

on the headphones: mastadon, the sword, tool

last workout of the week, hamstrings still sore from deadlifts, looking forward to some rest and family time!

 

[Michkid1]

Mon morning, back at it


50 jumping jacks
40 arm circles
40 push

bench press

135 X 10
235 5 X 5

BB push press, 135lbs
8 X 3

incline db press super with ez bar curl
65lbs / 70lbs
10 X 4

hammerstrength decline press super with cable bar curls
2 plates / 100lbs
10 X 5

lying db triceps extension
32.5lbs
12 X 3

hammerstrenght preacher curl machine
2 plates
X 8 X 5 X 5 X 3

 

[Michkid1]

Tues night 5k run 27min

 

[Michkid1]

did a workout wed morning, having trouble posting it

 

[Michkid1]

thurs morning

usual warmup

dead
135X10
225X10
275X5
225 10X3

neutral grip chinup super w close grip cable row
8X3 / 150lbs 10X3

farmers walk
75lb dumbbell 30 sec X 4, 1 min rest

TRX bodyweight rows
12X4

1 mile jog 9 min