13's Progress Thread

[13 of Spades]

I've been wanting to work out for some time now. And it was only at the beginning of the year that I actually made a resolution to do it.



I'm just doing a basic split workout.

Monday - upper body
Tuesday - lower body
Wednesday - upper body
Thursday - lower body
Friday - rest

I didn't actually start recording my workout until 02/08/07, which happened to be a lower body workout. I haven't really developed any specific routine. It's more of a "whatever-workout-I-feel-like-doing" kind of routine, although I do stick to the basic structure of my workout ... most of the time. I'll just post what I think is relavant of my workout routine to show my progress.

[13 of Spades]

I'll preface this next post by saying that I have never worked out before. The numbers aren't exactly astounding, but I have made progress, which just makes me proud of myself. I can't believe I've come this far.

The workout plan that I was given had three macrophases. I forget what they were exactly called, but it basically went from 1) Learning-The-Basics to 2) Add-Some-Strength and finishes off with 3) Crazy-All-Out-WorkOut. And while I can't remember what each macrophase is supposed to encapsulate, I do remember that it went from 1) 3 sets of 10 reps to 2) 4 sets of 6 reps to 3) 5 sets of 12 reps.

I'll post what weight I could lift for each workout. And then I'll post what I lifted at the macrophase change. And I'll post what I'm lifting currently. There are some workouts that I don't even do, which I'll annotate with * and a note beside it. Also, I do not include the weight of the bar in any of my weight. It's just easier for me to count how much weight is on the bar without having to think about the bar. I'm lazy like that.

Now watch my stats grow!

[13 of Spades]

Chest
Bench - 30
DB Bench - 25
Incline Bench - 20
DB Incline Bench - *Unrecorded or Never done
Back
Lat Pull - 70
Seated Row - 70
Upright Row - *Unrecorded or Never done
Bentover Row - 60
Biceps
EZ Curl - 40
Straight Bar Curl - 25
Hammer Curl - 25
DB Curl - *Unrecorded or Never done
Shoulders
Shoulder Press - *Unrecorded or Never done
DB Front Raises - *Unrecorded or Never done
DB Side Raises - *Unrecorded or Never done
Arnold Press - *Unrecorded or Never done
Triceps
Tricep Pushdown - 35
Close Grip Bench - *Unrecorded or Never done
Overhead French Press - *Unrecorded or Never done
French Press - *Unrecorded or Never done
Legs
Squats - 120
Calves - 90
Leg Curl - 80
Leg Ext - 75
Step Ups - 50
Lunges - 25

[13 of Spades]

Chest
Bench - 60 to 90
DB Bench - 30 to 45
Incline Bench - 35 to 60
DB Incline Bench - *Unrecorded or Never done
Back
Lat Pull - 80 to 90
Seated Row - 35 to 120
Upright Row - 50 to 100
Bentover Row - 60 to 80
Biceps
EZ Curl - 40
Straight Bar Curl - 30
Hammer Curl - 30
DB Curl - 25 to 30
Shoulders
Shoulder Press - 30 to 35
DB Front Raises - *Unrecorded or Never done
DB Side Raises - *Unrecorded or Never done
Arnold Press - *Unrecorded or Never done
Triceps
Tricep Pushdown - 40 to 50
Close Grip Bench - *Unrecorded or Never done
Overhead French Press - *Unrecorded or Never done
French Press - 15
Legs
Squats - 150 to 200
Calve Raises - 150 to 180
Leg Curl - 70 to 90
Leg Ext - 80 to 130
Step Ups - 25 to 30
Lunges - 30

[DonnieJvilleNC]

Good luck, 13 of Spades!

I, for one, will be keeping tabs on your progress.

[13 of Spades]

Thank you, Donnie.

[13 of Spades]

Due to some medical conditions, which I will not list out here, I have had to stop training. I plan on picking back up with my training as soon as my doctor gives me the okay on doing so. I do not see this happening until my condition is resolved in some fashion.

In the time that I have not gone to the gym, I have packed on some of that dreaded extra weight. I am now 187 - 17 pounds heavier than I was almost two months ago. Most of which is neatly placed in my midsection.


I will post again when I pick the iron back up, and I improve on myself.