View Full Version : Beginners Log

01-25-2010, 02:00 AM
Basically i've been working out on and off for the past 7 months, and got my lifts up probably about 15 kg's more than when i started, and i havent grown. So simply put, the last 7 months have been a failure. I'm now dedicated and will see it through untill the end. These are my stats:

13" arms
40" chest
47" shoulders
22" legs
34" waist

Bench Max: 65kg (Weakest lift)
Squat Max: 90kg
Deadlift Max: 100kg

Pretty pathetic, but i'm wanting to change that.

This is my routine

Mon: Chest/tris
Dumbell Bench 3x8
Incline Barbell Bench 3x6
Dips 3x8
Tricep Pushdowns 3x10
Dumbell over head extensions 3x12

Tue: Back/bis
Pullups 3x8
Barbell Rows 3x6
Deadlifts 3x6
Barbell Curls 3x8
Hammer Curls 3x10

Thu: Shoulders
Military Press 3x6
Lateral Raises Cable 3x10
Back Lat raises 3x10
Shrugs 3x10

Fri: Legs
Squats 3x6
Leg Press 3x8
Quad Extensions 3x10
Calf presses 3x12

Getting in about 3k cals a day, with 250 grams protein.

Thats about it.

01-25-2010, 02:07 AM
Today was chest. I already started my workout last week, so i upped the weights.

Dumbell Bench: 25kg x8, 8, 7 (reps) (Last week was 22.5kg, so i upped the weight. Couldn't get out the last rep so i'll stay at this weight next week)

Incline Bench: 55kg x4, 52.5kg x6, 5 (Last week it was 50kg, and i though i could go up to 55kg, obviously not, i had to drop the weight :()

Dips: 7, 5, 3 (Did great with these, last time i only got about 4 reps, i upped it quite a bit)

Tricep Pushdowns: 9kg x10, 9, 8

Overall it was good, just as long as i keep progressing

01-25-2010, 10:27 AM
Getting stronger is never a failure just eat more!