Topic: The_G's Workout Journal

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Posted at October 26, 2008, 5:41 pm:

Well I guess that I will start a workout journal just to see what you just think of what I am doing and to see if I can get any feed back on what I should be doing or what I should not be doing. I am just going to write down what I do for a workout and what the weight was and the reps. I am not going to write what I eat because I don't really keep good track of what I eat but I eat good.Here is what I am doing right now for a routine: Day 1 - Shoulders/Back
Day 2 - Biceps/Abs
Day 3 - Rest
Day 4 - Chest/Triceps
Day 5 - Legs/Abs
Day 6 and 7 - Rest
The reps that I am doing are 3 sets of 6-8reps, once I do the 3sets of 8reps I will up the weight 5lbs. If I do 3 sets of 6reps I will up the rep the next week and so on. If you have any comments on what I am doing please tell me so I can do things right. Thank You.



January 29, 2006

Day 1 - Shoulders/Back

Miltary Press - 80lbs 3sets of 7reps
Upright Rows - 75lbs 3sets of 6reps
Bent Rows - 115lbs 3sets of 7reps
BB Shoulder Shurgs - 170lbs 3sets of 8reps
Deadlifts - 195lbs 3sets of 6reps
LatPull Downs - 140lbs 3sets of 8reps
DB Shoulder Press - 35lbs 3sets of 8reps

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

January 30, 2006 Day 2 Biceps/Abs Bicep Curls - 70lbs 3x8 Hamme...

January 31, 2005 Day 3 - Cardio Bike - 20mims Treadmill 10mims ...

February 01, 2006 Day 3 - Chest/Triceps Bench Press Hole # 14 3...

February 02, 2006 Day 4 Legs/Abs Squats 175lbs 3x8(+10lbs) Leg ...

lets get nuts Can we see some starting stats such as: Weight, heigh...

Hey Dexter whats going on man, haven't talk to you in a little while.

Lets pretend you're doing squats.

Well I went to talk to this guy today and he is going to set me up wit...

Well I miss my workout last night so I did my shoulders/back tonight.

February 7,2006 Biceps/Abs Bicep Curls BB 55lbs 3x12 Preacher ...

Yes; you will have to eat more.

I wouldn't dedicate too much time to abs.

I forgot to post my workout from yesterday so I am just going to post ...

February 9,2006 Legs/Abs Squats 185lbs 3x10 One Legged Press 90l...

I am getting a meal plan tomorrow I hope from a guy on what he thinks ...

Week 7 February 12,2006 Back/Shoulders Deadlift 180lbs 3x12(+2...

February 13,2006 Chest/Triceps Incline Bench Press 105lbs 3x12(+2...

February 14,2006 Cardio/Abs 20mims Bike Hanging Leg Rasie 3x15 W...

I forgot to post yesterdays workout so I am going to post it right now...

February 16,2006 Legs/Abs Leg Press 400lbs 3x12 Seated Calf Raise...

Well I finally got a meal plan from this guy that I go and talk to abo...

That guy that said they come back to haunt you can eat it.

4 Meals will not be enough.

Week 8 February 19,2006 Shoulders/Back Deadlifts 185lbs 3x10 Pul...

Those are some good workout routines, bro.

What if I take a protien shake in between each of those meals so that ...

Yea I am glad that I started young to get in fit so I do have the old ...

Preacher Curls 60lbs 3x10 Hammer Curls 30lbs 3x10 Straight Bar Curls...

Seated Calf Raise 135lbs 3x10 One Legged Press 140lbs 3x10 Squats 19...

Here are some pictures that I took yesterday because I was bored here ...

I wish I could fall down in my squats and the bar would catch my weigh...

PullUps BW 3x6 Deadlift 185lbs 3x12 Side Laterals 20lbs 3x12 DB Sho...

Yea I was some glad that the rails were there because if not I would h...

Ok i forgot to do it the past three days so I am just going to post it...

Chin Ups BW 3x8 Front Pull Downs 3x12 Behind Neck Pull Downs 3x12 S...

noice.

Just checking in on the G-Man.

Well that is awesome that Nackawic beat them out.

Bicep Curls 3x10 Hammer Curls 3x12 Lying Curls 3x12 Straight Bar Pr...

Pull Ups BW 3x7 Deadlifts 190lbs 3x10 Bent Rows 115lbs 3x10 BB Shur...

Incline Bench 115lbs 3x10 Flat Bench 135lbs 3x10 Cable Cross 20lbs 3...

BB Curls 65lbs 3x10 UH Press Downs 50lbs 3x10 Skull Crushers 50lbs 3...

Squats 195lbs 3x10 Lying Leg Curls 50lbs 3x12 Leg Ext.

Just checkin' back in on the G-Man.

Thanks for checking back in on the G.

Incline Bench 115lbs 3x12 Flat Bench 135lbs 3x12 Cable Cross 20lbs 3...

Pull Ups 3x7 Deadlifts 190lbs 3x12 B/O Rows 115lbs 3x12 One Arm Row...

Biceps Cruls BB 65lbs 3x10 Skull Crushers 50lbs 3x12 DB Hammer Curls...

Squats 195lbs 3x12 Seated Calf Raise 115lbs 3x15 Lying Leg Curls 50l...

Seated Miltary 95lbs 3x12 (wOOt wOOt) Side Lateral Raise 25lbs 3x12 ...

Looks like your progressing great.

Pull Downs 110lbs 3x12 Pull Ups 3x5(I am mad about this one but I thi...

Hey man, pull-ups have always been a hard exercise for me so don't get...

Does your gym have a pullup machine? I dont know if it does but, yo...

Incline Bench 120lbs 3x10 Flat Bench 140lbs 3x10 Flat DB Flys 35lbs ...

No the gym that I go to doesn't not have a pullup machine.

Squats 200lbs 3x10(holy frig I was so happy that I did this tonight.

Bicep Curls 65lbs 3x12 UH Press Downs 55lbs 3x10 Seated Hammer Curls...

YEAH BUDDAY LIGHT WEIGHT AINT NOTHIN BUT A PEANUT

Well this week was a really shitty week for me.

Incline Bench 105X10 115X10 125XFALIURE Flat Bench 125X10 135X10 1...

Squats 135X10 175X10 200XFAILURE (this is going down and sitting on ...

Seated Miltary 75X10 85X10 100XFAILURE Upright Rows 65X10 75x10 8...

Well I took some pictures last night.

Incline Bench 105X10 115X10 125XFAILURE Flate Bench 115X10 135X10 ...

Well tonight I just went for a little bike run in the gym.

Man you're doing awesome.

Squats 135X10 185X10 200XFAILURE Leg Press 270X10 360X10 420XFAILUR...

Seated Miltary 75X10 85X10 100XFAILURE Upright Rows 65X10 75X10 85...

Incline Bench 125lbs 4x10 Flat Bench 150lbs 2x10 140lbs 1x10(I got 15...

DB Shoulder Press 40lbs 4x10 Incline Detal Raise 15lbs 4x10 Fron...

Pull Ups 4x8 DL's 205lbs 4x10 B-O Rows BB 125lbs 4x10(thought I ...

Incline BB Bench 125lbs 4x10 Flat DB Bench 50lbs 4x10 Cable Cross...

DB Shoulder Press 40lbs 4x10 Incline Dealt Raise 15lbs 4x12 Fron...

Incline DB Bench 45lbs 4x10 BB Bench Press 145lbs 1x10 140lbs 3x...

Db Shoulder Pres 40lbs 4x10 Incline Dealt Raise 15lbs 4x12 Db Sh...

Pull Ups 4x8 (o yea they are coming now) Dealifts 205lbs 4x10 Seat...

Incline DB Bench 45lbs 4x10 Flat DB Bench 50lbs 4x10 Incline DB ...

DB Shoulder Press 45lbs 3x6 Incline Dealt Raise 20lbs 3x6 Uprigh...

Pull Ups 3x8 Deadlifts 215lbs 3x6 B-O Rows 135lbs 3x6 T-Bar Ro...

Incline DB Bench 50lbs 3x6 Flat DB Bench 55lbs 3x6 Incline DB Fl...

Squats 135lbs 3x8(light day) One Leg Press 160lbs 3x6 Leg Ext.

Week 20 DB Shoulder Press 45lbs 3x8 Incline Dealt Raise 20lbs...

Looks like some solid complete workouts there.

Deadlifts 215lbs 3x8 Seated Cable Rows 100lbs 3x8 Well this is...

Incline DB Press 50lbs 3x8 Flat DB Press 55lbs 3x8 Cable Cross ...

Cable Preacher Curls 40lbs 3x8 Seated DB Curls 30lbs 3x8 Cam Bar...

Squats 150lbs 3x8 Leg Press 360lbs 3x8 Leg Ext 120lbs 3x8 One...

DB Shoulder Press 45lbs 3x10 Front DB Raise 25lbs 3x10 Upright R...

B-O Rows 130lbs 3x10 Seated Rows stack9 3x10 Pull Downs stack...

Incline DB Bench 50lbs 3x10 Flat DB Bench 55lbs 3x10 Cable Cross...

EZ Bar Curls 65lbs 3x10 Seated DB Curls 30lbs 3x10 Lying Cable C...

Looking good G.

I am impressed with your determination and dedication.

Well thanks for the replys guys.

Leg Press 360lbs 3x10 Leg Ext.

Well I didn't take any pictures last night because I was to tired and ...

lookin good man.

Standing Miltary Press BB 75lbs 3x6 Front DB Raise 30lbs 3x6 Inc...

Well tonight I thought that I would do some chest because that is what...

Pull Ups 8,8,6 Thats all I could get on the last rep.

EZ BAr Curls 70lbs 3x6 Seated DB Curls 35lbs 3x6 Lying Cable Cur...

Well Well this was another fun night at the gym doing the old LEG work...

Standing Miltary Press 75lbs 3x8 Incline Dealt Raise 25lbs 3x8 ...

Deadlifts 215lbs 3x8(these felt good) B-O Rows 135lbs 3x8 V Grips...

666 what a day.

EZ Bar Curls 70lbs 3x8 Seated DB Curls 35lbs 3x8 Lying Cable Cur...

good job on passin the exam.

Hahaha yea for sure when I get home we will have to go to the gym toge...

you will pass it lol.

Flat BB Bench 135lbs 3x10 Standing Miltary Press 75lbs 3x10 ...

July 3, 2006 Back Deadlifts 210lbs 3x8 B-O Rows 140lbs 3...

Flat BB Bench 140lbs 3x8 Incline Bench Smith 110lbs 3x6 Cab...

Machine Shoulder Press 100lbs 3x8 (120lbsx2) Bent Over Lateral R...

BB Curls 70lbs 3x8 Seated DB Curls 35lbs 3x8 Overhead Cable ...

Leg Press 270x10 360x8 450x6 360x8 270x10 180x12 One Legged C...

Well this week was good because I am starting to get back on track wit...

Hey Dex wanna go to the gym on Friday in Woodstock at around 6:30 PM? ...

Seated Shoulder Press 100lbs 3x10 Bent Over Lateral Raise 20lbs ...

Chest/Tricep Thrusday 07-13-06 DB Bench Press 50lbs 3x10 (I wasn't...

Well I weighed myself this moring and I forgot to post what I was at t...

DB Bench Press 55lbs 3x10 Incline BB Bench Press 120lbs 2x8 90l...

Hammer Chins 3x10 Lat Pull Downs 9stacks 3x12 Bent Over Rows ...

Why didn't you do any deads/ cleans? Looks like a good workout how l...

Stead Machine Miltary Press 100lbs 3x12 Bent Over Rear Dealt Rais...

Smart move knowing your body's abilities.

Leg Press 180x14 270x12 360x10 360x10 450x5(I was noticing that I...

Thanks for the comment Clown.

Well I forgot to weigh myself this moring and I just weighed myself an...

Incline DB Bench 50lbs 3x10 Flat DB Bench 60lbs 1x6 1x8 (I don't...

What I would do when in school was bring almonds/ peanuts in a plastic...

Thanks for the ideas man.

Deadlifts 140lbsx14 220lbs 2x8 230lbsx3(PR+10lbs) Hammer Chins ...

LIGHTWEIGHT!! YEAH BUDAAAYYY!!! I think you should alternate ...

LIGHT WEIGHT is right man.

DB Incline Bench Press 50lbs 3x12 Flat DB Bench Press 60lbs 3x...

Deadlifts 140lbsxWarmUp 220lbs 2x10 230lbs 1x10(PR +4reps) Ben...

DB Shoulder Press 50lbs 2x8 1x6 Bent Over Lateral Raise 30lbsx10...

Leg Press 270lbsxFailure 400lbs 3x8 One Legged Leg Press 90lbs ...

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