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My Training Log
I've decided to start my own training log for my own benefits as a newbie, receive constructive critique on my routines and hopefully even help out a fellow beginner in the world of weight training.
These are my stats:
I measure every thing using the metric system so from now on everything will be labeled with kilograms, meters, kilometers and so on.
I do my roadwork (jogging) every second day, usually jogging about 2km's, switching from a jog to a dash when I feel like it. Due to time constraits I usually keep roadwork very casual, and don't have strict times. Every Sunday I head down to the local track and do some HIIT.
Also, I am no longer training in Muay Thai or MMA for about 1 and a half years, until I've graduated from college. School's tough and I cannot train and study at the same time. :(
As before mentioned, I'm a newbie in weight training. I recently found a good gym close by and have just been sniffing it out for about a week. Tonight was the first night me and a buddy actually had the trainer show us how to use the equipment properly and give us a routine which I will put up in the next post.
Please feel free to comment anytime. Constructive critique or questions are always welcome. :)
5th March 2008
So today was my first "real" weight training day. I was basically shown the equipment by the trainer and was given a beginners routine which I should stick to for about 1 to 2 months to prepare my larger muscle groups for the harder training. As I basically still have no clue, I'm pretty much gonna stick to his advice as much as I can, will not, however, treat the routine like some bible. Any extra ideas for me would be great.
What I should pretty much do is use the cable machines to start. I pick a weight and work my way up to 20 repetitions in one set, then I move up. I also incorporate barbells and dumbbells, all keeping the weight reasonably low and the reps high. After this it should be "safe" to really start my strength training.
Oh I should also point out, I'm learning most of the names of the excercises in German, I may not know what they're called in English.
Here we go:
1x20 20kg Upper back exercise (pulling down)
1x20 15kg Hamstring curls
1x20 10kg Knee exercise? Like kicking a ball forword.
1x20 15kg Benchpress
1x20 20kg Barbell bicep curls
1x20 20kg triceps (pulling)
Haha, looks pretty weird. I really look like I don't know what I'm doing, so again, and for the last time, any help will be appreciated. :D I'll update my routine when I've got the time and made interesting progress. ;)
Good to see another committed person with will-power in this field, glad to have you around.
I'm having a hard time making out a couple of exercises you mentioned but I'll do my best with some advice.
With the upper back 'pull downs', I'm assuming you mean the lat pulldown, fixed pulldown, upper row, mid row machines. For that, I'd strive to get endurance before actual strength. Typically, you'd want to go for 3 sets of 8-10 reps per exercise. 1x20 wont get the job done, you're wasting your time. Sure, you're pushing your muscles for that one set, but it needs some exercise to follow up.
Like I said, as a beginner you should aim for muscular endurance over strength. Lift with the correct form efficiently and slowly and you should be fine. Look to do 8-12 reps of at least 3 sets for the first month. Be sure to add & decrease weight accordingly and don't hesitate to switch your routine every once in awhile, it's for the best.
Good luck, bro.
Yeah, last time I went, I did 2 sets of 20 and a last third set of 10 of everything with slightly heavier weight. I felt I had a much better workout afterwards. I'll cut it down to 3 sets of 10 then and see how I go.
When you say add and decrease weight accordingly, what exactly do you mean? Should I add or decrease weight after every set or what? I've usually jsut increased weight everytime I easily make it to 20 reps in one set.
9th March 2008
Okay, I've changed my routine accordingly. Here is what I did today.
Warm up with rowing machine
3x10 lat pulldowns
3x10 hamstring curls
3x10 leg press
3x10 (straightening the legs in front of me. feel it in the knees)
3x10 bicep curls
lots of ab work
3x10 tricep work
2x 15 min interval training on stationary bike
Stretch and cool down
To me that looks like a routine a bodybuilder would do. What are your goals? Are you trying to get big and cut and look muscular? If not, you're doing the wrong type of routine
These routines are basically, like I said, only meant to "prepare" my larger muscle groups. I should keep up this routine or something similar for about a month or two, before I go for the free weights where stabaliser muscles will play a greater roll. It's pretty much just to avoid injuries later on and to practice proper form.
I guess maybe I should go back up to around 15-20 reps or so to avoid any bulking. :confused: Something I really want to avoid at the moment.
If you really want to avoid gaining weight I would stay away from the weights. If you're okay with gaining 5 pounds or so I would lift explosively and heavy for low reps. If you don't want to gain weight though, you should focus on things such as plyometrics, BW exercises/circuits, sandbag work, etc. Ultimately though, the weight you gain or don't gain is up to your diet more than anything.
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