Jimmuhboy's Training Log

[jimmuhboy]

Hey guys I joined waaay back in April and said I'd be starting my own training log with the goal of putting on 10 pounds of lean muscle mass by 2014. There has been a delay however because shortly after posting that I suffered a cervical spine injury just underneath the base of my skull so needless to say I had to postpone my body building for a while lol. Now I'm back and ready to start my tri weekly training log!

Now I've actually been training for about a month and a half now to make sure that I was fit for working out again thus avoiding starting this up only having to stop again due to a relapse in my injury and things have been going very nicely, in fact I'm almost already at my goal.

Back in April I was 182 lbs with a body fat percentage of 16%- 3 point caliper method was used for that calculation with measurements Pec:19 mm Abdomen:19 mm Thigh:19 mm. Now after a month and a half of training I'm 190 lbs, 16% body fat Pec:18 mm Abdomen:19 mm Thigh:19 mm. This means I'm only 2 lb's off of my original goal, I'll be coming up with a new goal soon to account for this, in the meantime I'm 1 week into my next tri weekly plan and I'll be posting my workout schedule for the following weeks shortly, right now I just ran out of time and need to head to work. In the meantime it's good to be back in the gym and back on the forum, cheers!

[jimmuhboy]

Alright so here's my schedule for the next 3 weeks. (note week 1 is already complete) Since I'm a mostly untrained individual when it comes to weight lifting I'm starting out with a very simple full body workout 3 times a week only controlling the training variable of weight. Each week my reps will decrease but the weight I'll lift will increase.

-------------------------Week Sets Reps Tempo Rest(Seconds)
Squats wide stance-----------1 4 8-10 301 180
----------------------------------- 2 4 6-8 301 180
----------------------------------- 3 4 5-6 301 180

Semi stiff deadlifts ------------1 3 10-12 313 120
----------------------------------- 2 3 8-10 313 120
----------------------------------- 3 3 6-8 313 120

Seated calf raises -----------1 3 20-25 211 60
---------------------------------- 2 3 18-23 211 60
----------------------------------3 3 16-20 211 60

Chin ups wide grip 1 3 8-10 313 90
--------------------------------- 2 3 6-8 313 90
--------------------------------- 3 3 5-6 313 90

Push Ups 1 3 15-20 101 90
--------------------------------- 2 3 14-18 101 90
--------------------------------- 3 3 13-17 101 90

Concentration Curls -------1 3 8-10 303 60
---------------------------------2 3 6-8 303 60
3 3 5-6 303 60

Dips 1 3 8-10 301 60
---------------------------------2 3 6-8 301 60
-------------------------------- 3 3 5-6 301 60

Also I mentioned above this post that I put on quite a bit of weight very quickly so I've had to change my goal for 2014 and this is what I've come up with. Now I don't suspect to put on 10 pounds every month and a half as I'm pretty certain that was just a combination of how untrained I was going in, the fact that I started using creatine, and a zinc deficiency that I corrected (note: a zinc deficiency will lower your natural testosterone levels) There for my new goal for 2014 is to put on another 10 pounds of lean muscle mass for a total of 200.

[jimmuhboy]

Ok so I let myself get distracted by life and I totally flopped on my workout routine. Let it be said that keeping with a regular workout regiment is not easy but you've only failed your goals when you've given up and like a smoker trying to quit I will continue to try for a new healthy lifestyle till it sticks! Anyways I pretty much stopped right after my last post so I'll be starting out where I left off and as you can see from the last post my graph style explanation of my exercise plan did not workout as intended so I'm going to do things a little differently. I'm just going to list the exercise's I'll be doing and then the numbers underneath it in this order. Sets, Reps, Tempo, and Rest. There will be 3 lines so just remember that the first line is week 1 the second week 2 and the third is week 3.

Squats wide stance

4 8-10 301 180
4 6-8 301 180
4 5-6 301 180

Semi stiff deadlifts

3 10-12 313 120
3 8-10 313 120
3 6-8 313 120

Seated calf raises

3 20-25 211 60
3 18-23 211 60
3 16-20 211 60

Chin ups wide grip

3 8-10 313 90
3 6-8 313 90
3 5-6 313 90

Concentration Curls

3 15-20 101 90
3 14-18 101 90
3 13-17 101 90

Dips

3 8-10 301 60
3 6-8 301 60
3 5-6 301 60

Goal for September: 192 lb
Year end goal: 198 lb

Feel free to leave any stories of your own regarding your struggles or successes with staying consistent with a work schedule and/or what keeps you motivated to keep working out. In the mean time good luck with your guy's fitness goals and see ya again in 3 weeks!