new_arnie's strength training log

[new_arnie]

hi,

I thought I'd give it a try and start a log since I always see useful comments in other people's logs.

I'm gonna start with a little introduction so you know my stats and my current program:

I'm 23, 6'1'' and currently weigh 206 lbs after cutting during the summer. I'm not exactly lean but lean enough for now

don't think I'm all new to lifting, I've been lifting for quite a few years (5 I think) but like many others I've trained wrong and ate too little for a long time until I found THIS site!

unfortunately I wasn't able to gain much strength or size during the summer because I was EXTREMELY busy with all the exams. you must know I'm really a full time student. so now its time to really get stronger and bigger again.

with my new program I listened to IA's suggestions and tried to use a very simple program and as time passes I might add in a couple of sets here and there or some more lifts. but for now my goal is getting my strength up a lot!

so here is the program. note that I've been using it for 4 weeks already and so far strength gains do come in regularly so it can't be too bad I suppose


upper/lower routine (done mo/wed/fr/mo/wed ... )

upper:

bench 1x5
weighted dips: 2x8
weighted chins: 3x6
seated dumbbell press: 2x10

lower:

squats (1x5) or deads (1x3):
standing cable rope crunches: 3x12


I'm gonna state the weights in kilograms. If you want to convert it to pounds multiply it by 2.2, you prolly knew that already

I'm planning on finally posting some pictures too so you can also keep track of the progress!

[new_arnie]

bench 95 x 6
weighted dips BW+5kg x 9/8
weighted chins BW x 6/6/5
seated DB press 20's x 11/10


I decided to work out on tuesday instead of monday because yesterday I was still exhausted from the weekend (drinking)

95 kg on bench wasn't too much but I resetted the weight a few weeks ago and now I try to work my way up again..

[XX]

damnit I hate kilos, lol. That routine should do you nicely. Drinkin, not so much, but you already knew that

[new_arnie]

1 nov 07

conventional deadlift (with belt)
60x10
90x5
115x1
130x1
140x3 (work set)

standing cable rope crunches 73x12/12/9

good workout, 140 went up pretty easily. also not my PR weight but I'm working my way up again after the summer cut..

Originally Posted by XX

damnit I hate kilos, lol. That routine should do you nicely. Drinkin, not so much, but you already knew that

yeah drinking is actually really bad but sometimes I just have to ...after exams and stuff..

[TeamBIX]

nice start to the journal, nice #'s, just re-read and realized the were in kilos

[new_arnie]

3 nov 07


didn't hit the gym today because of feeling sick .. sore throat etc. hope I don't get real sick.

I guess I will have to move my next upper body workout to monday and try to recover well during the weekend..

measured my arms today just for fun: 42.4 cm or 16.7''

not too bad after cutting. only lost like .3 inches or so..

Originally Posted by TeamBIX

nice start to the journal, nice #'s, just re-read and realized the were in kilos

thanks, but the nice start got soon interrupted (see above)

anyway, wont be too bad I guess..

[new_arnie]

4 nov 07

alright I'm back and I didn't get sick!


bench 97.5 x 3 or 4 (can't really tell because of stupid spotter)
dips BW+5kg x 8/8
chins BW x 6/5.5/5 (not better than last time but my bodyweight is also a bit up)
dumbbell press 20's x 11/11
dumbbell curls standing 20's x 8/7 (counting just one arm)

I really hope I'm not stuck again at my beloved "just under 225"-plateau with bench......

[XX]

Nice lookin workout...sometimes that 225 is more of a mental barrier than an actual physical one....something to think about

[new_arnie]

Originally Posted by XX

Nice lookin workout...sometimes that 225 is more of a mental barrier than an actual physical one....something to think about

yeah.. that could actually be the case. I guess we'll see if I can get it this time. my bodyweight is still kinda low though..might also be the reason..


8 nov 07

squats
50 kg x 10
80 x 5
100 x 2
115 x 1
120 x 1
122.5 x 5

standing cable rope crunches 70.5 x 12/12/12


good workout.. its really easy so far to make progress on squats and deads with this program. I could have added even more weight I guess. but I'm gonna stick with the smallest plate increments anyway..always seemed to work best for me..

[new_arnie]

9 nov 07

bench
bar x12
50 x 5
70 x 2
85 x 1
92.5 x 1
97.5 x 3 (work set)

72.5 x 8 (down set)

dips BW+5kg x 7/7

chins BW x 6/5/4.5

somehow I was weak as shit today. couldn't best any lift

maybe its because I've done squats yesterday. normally I don't lift on consecutive days but this week I kind of had to because of my schedule..

what do you guys think, is not training according to you normal workout schedule really that bad?

skipped the shoulder work too..