The Basebodyfitness Log

basebodyfitnesspaul · 02-25-2007, 01:33 PM

Hey, i just wanted to keep a journal on here mainly to keep me motivated and keep my mind on training, also, any tips, advice, comments from you guys would be much appreciated. Anyway, first things first, here's how my routine looks:-

MONDAY:- Chest and Delts (front and side):-

Bench press: 5 sets (1st and 2nd set: 15-20 reps, 3rd and 4th set: 8-12 reps and 5th set: 6 reps)

Dumbell incline press: 3 sets of 6-10 reps.

Cable crossovers: 3 sets of 15 reps

Seated one arm lateral raises: 3 sets (1st set:20 reps, 2nd set: 12 reps and 3rd set: 8-10 reps)

Push press: 3 sets (1st set:15 reps, 2nd set: 10 reps and 3rd set:6-8 reps)

Wide grip upright rows supersetted with Db front raises: 3 sets of 15 reps for both exercises.

TUESDAY:- Back, Traps and Rear delts:-

Bent barbell rows: 4 sets (1st set: 20 reps, 2nd set: 15 reps, 3rd set: 12 reps and 4th set: 8-10 reps).

Wide grip pullups (weighted): 3 sets (1st set: 15 reps, 2nd set: 10-12 reps and 3rd set: 10-12 reps).

Single arm T-Bar rows: 3 sets of 10-12 reps

Db reart incline lateral raises: 3 sets of 12-15 reps

Reverse pec deck flyes: 2 sets of 20 reps

Deadlifts: 4 sets (1st set: 20 reps, 2nd set: 12-15 reps, 3rd set:12-15 reps and 4th set 6-10 reps).

Important note: I do deads so late in the routine and in relitavely high rep ranges, due to lower back problems, torn spinae erector muscle 2 months ago. I actually injured my back doing Stiff leg deadlifts.

Dumbell shrugs: 3 sets of 20 reps

Rear smith machine shrugs: 3 sets of 25 reps

WEDNESDAY:- REST DAY

THURSDAY:- Arms:-

Straight bar pushdowns: 3 sets of 20 reps

Weighted dips (parallel dip bars): 3 sets of 15-20 reps.

Overhead Db extensions: 3 sets of 12-15 reps.

Seated hammer curls: 3 sets (1st and 2nd set: 10-12 reps and 3rd set: 6-8 reps)

Dumbell preacher curls: 2 sets of 8-10 reps

Incline curls: 2 sets of 8-10 reps

Db wrist curls: 1 set of 20 reps

Behing the back Barbell wrist curls: 1 set of 20 reps

Note:- I train forearms very briefly, as they are a strong bodypart for me.

FRIDAY:- Legs:-

Squats: 5 sets (1st and 2nd set: 15-20 reps, 3rd set: 12 reps, 4th and 5th set: 8-10 reps)

Leg press: 3 sets of 20 reps

Leg extensions: 3 sets of 20 reps

Lying leg curls (with a Db): 3 sets of 15-20 reps (I do this exercise with a Db, as there is no lying leg curl or standing leg curl machine in my gym).

SLDL: 3 sets (1st set:15 reps, 2nd and 3rd set:12 reps).

Seated leg curls: 3 sets of 20 reps

Standing calf raises: 3 sets of 12-15 reps

Leg press calg raises: 3 sets of 20 reps.

I Have already done a week with this schedule and am finding it to work relitavely well, my only concern would be how much pain my legs are in, i know that pain (muscle soreness) is nothing to be scared of in the gym, but when you are having trouble squatting down to take a shit, something can't be right!

. Anyways, I'll stick with it, see if i can adapt.

Here is last weeks (19th-23rd February) routine, weights and reps acheived included:-

MONDAY (19th February) Chest, front and side delts:-

Bench Press- 5 sets (1st and 2nd set: 15-20 reps, 3rd and 4th set: 8-12 reps and 5th set: 6 reps)

1st set- 50kg/110lbs 20 repititions
2nd set- 55kg/121lbs 13 repititions
3rd set- 60kg/132lbs 10 repititions
4th set- 60kg/ 132lbs 10 repititions
5th set- 70kg/ 154lbs 6 repititions

Dumbell incline press: 3 sets of 6-10 reps.

1st set- 30kg Db's/66lbs Db's 6 reps
2nd and 3rd set- Went to incline smith machine as i felt a pain in my left shoulder.

Cable crossovers: 3 sets of 15 reps

1st set- Number 3 plate (not sure of weight) 15 reps
2nd set- Number 4 plate 12 reps
3rd set- Number 4 plate 10 reps

Seated one arm lateral raises: 3 sets (1st set:20 reps, 2nd set: 12 reps and 3rd set: 8-10 reps)

1st set- 5kg/11lbs 20 reps
2nd set- 7.5kg/16.5lbs 12 reps
3rd set- 10kg/22lbs 10 reps

Push press: 3 sets (1st set:15 reps, 2nd set: 10 reps and 3rd set:6-8 reps)

1st set- 20kg/44lbs 15 reps
2nd set- 30kg/66lbs 10 reps
3rd set- 35kg/77lbs 8 reps

Wide grip upright rows supersetted with Db front raises: 3 sets of 15 reps for both exercises.

On upright rows: 1st set- 20kg/44lbs 15reps
2nd set- 22.5kg/49.5lbs 15reps
3rd set- 25kg/55lbs 12 reps

On Db Front raises: 1st set 7.5kg/16.5lbs 15 reps
2nd set 10kg/ 22lbs 15 reps
3rd set 12.5kg/27.5lbs 8 reps

TUESDAY (20th february) back, traps and rear delts:-

Bent barbell rows: 4 sets (1st set: 20 reps, 2nd set: 15 reps, 3rd set: 12 reps and 4th set: 8-10 reps).

1st set: 30kg/66lbs 20reps
2nd set: 40kg/88lbs 15reps
3rd set: 45kg/99lbs 10 reps
4th set: 45kg/99lbs 7 reps

Wide grip pullups (weighted): 3 sets (1st set: 15 reps, 2nd set: 10-12 reps and 3rd set: 10-12 reps).

1st set: No weigt used 10 reps
2nd set: No weight used 7 reps
3rd set: No weight used 7 reps

Single arm T-Bar rows: 3 sets of 10-12 reps

1st set: 20kg/44lbs 9 reps
2nd set: 20kg/44lbs 9 reps
3rd set: 20kg/44lbs 9 reps

Db reart incline lateral raises: 3 sets of 12-15 reps

1st set: 2.5kg/5.5lbs 15 reps
2nd set: 5kg/11lbs 10 reps
3rd set: 5kg/11lbs 8 reps

Reverse pec deck flyes: 2 sets of 20 reps

1st set: 20kg/44lbs 20 reps
2nd set: 20kg/44lbs 20 reps

Deadlifts: 4 sets (1st set: 20 reps, 2nd set: 12-15 reps, 3rd set:12-15 reps and 4th set 6-10 reps).

1st set: 80kg/176lbs 20 reps
2nd set: 100kg/222lbs 15 reps
3rd set: 120kg/264lbs 15 reps
4th set: 160kg/352lbs 6 reps

Dumbell shrugs: 3 sets of 20 reps

1st set: 20kg/44lbs 20 reps
2nd set: 30kg/66lbs 20 reps
3rd set: 40 kg/88lbs 20 reps

Rear smith machine shrugs: 3 sets of 25 reps

1st set: 40kg/88lbs 25 reps
2nd set: 50kg/110lbs 25 reps

WEDNESDAY (21st feb) OFFDAY.

THURSDAY (22nd February) Arms:-

Straight bar pushdowns: 3 sets of 20 reps

1st set: Number 5 20 reps
2nd set: Number 6 20 reps
3rd set: Number 7 16 reps

Weighted dips (parallel dip bars): 3 sets of 15-20 reps.

1st set: No weight 20 reps
2nd set: No weight 17 reps
3rd set: No weight 15 reps (forced)

Overhead Db extensions: 3 sets of 12-15 reps.

1st set: 15kg/33lbs 15 reps
2nd set: 17.5kg/38.5lbs 15 reps
3rd set: 20kg/44lbs 15reps

Seated hammer curls: 3 sets (1st and 2nd set: 10-12 reps and 3rd set: 6-8 reps)

1st set: 12.5kg/27.5 lbs 12 reps
2nd set: 15kg/33lbs 12 reps
3rd set: 17.5kg/38.5lbs 8 reps

Dumbell preacher curls: 2 sets of 8-10 reps

1st set: 10kg/22lbs 10 reps
2nd set: 12.5kg/ 27.5lbs 10 reps

Incline curls: 2 sets of 8-10 reps

1st set: 7.5kg/16.5lbs 10 reps
2nd set: 10kg/22lbs 10 reps

Db wrist curls: 1 set of 20 reps

1st set: 5kg/11lbs 20 reps

Behing the back Barbell wrist curls: 1 set of 20 reps

1st set: 30kg/66lbs 17 reps

FRIDAY (23rd February) Legs:-

Squats: 5 sets (1st and 2nd set: 15-20 reps, 3rd set: 12 reps, 4th and 5th set: 8-10 reps)

1st set: 40kg/88lbs 20 reps
2nd set: 60kg/132lbs 20 reps
3rd set: 80kg/172lbs 12 reps
4th set: 100kg/222lbs 7 reps
5th set: 100kg/222lbs 5 reps

Leg press: 3 sets of 20 reps

1st set: 40kg/88lbs 20 reps
2nd set: 60kg/132lbs 20 reps
3rd set: 80kg/172lbs 20 reps

Leg extensions: 3 sets of 20 reps

1st set: 20kg/44lbs 20 reps
2nd set: 30 kg/66lbs 20 reps
3rd set: 35kg/ 77lbs 20 reps

Lying leg curls (with a Db): 3 sets of 15-20 reps (I do this exercise with a Db, as there is no lying leg curl or standing leg curl machine in my gym).

THIS WAS A CATASTROPHE, COULDN'T PERFORM THESE WITH A DB, ANYONE GOT ANY ALTERNATIVES?

SLDL: 3 sets (1st set:15 reps, 2nd and 3rd set:12 reps).

1st set: 50kg/110lbs 15reps
2nd set: 70kg/154lbs 12reps
3rd set: 90kg/198lbs 12 reps

Seated leg curls: 3 sets of 20 reps

1st set: 15kg/33lbs 20reps
2nd set: 25kg/55lbs 20 reps
3rd set: 30kg/66lbs 17 reps

Standing calf raises: 3 sets of 12-15 reps

1st set: 40kg/88lbs 15 reps
2nd set: 60kg/132lbs 15 reps
3rd set: 80kg/ 196lbs 15 reps

Leg press calf raises: 3 sets of 20 reps.

1st set: 80kg/196lbs 20 reps
2nd set: 100kg/222lbs 20 reps
3rd set: 120kg/266lbs 17 reps

NOTES FOR TRAINING FROM 19th-23rd FEB:-

Well, that was how my first week went, good impresions of the routine so far, i'll try and up the weights for next week (26th feb-2nd Mar) and keep the intensity up. Any critiques/comments welcome.

basebodyfitnesspaul · 02-26-2007, 01:32 PM

Well, alls i can say is, my shoulders are in serious pain! Job well done on that part. My only problem with todays session would be that i didn't feel as though i got a sufficient 'pump' in my chest, not sure why, as last weeks pump was very intense. Anyway, here's the facts and figures from todays (26/2/07) workout:-

Bench Press- 5 sets (1st and 2nd set: 15-20 reps, 3rd and 4th set: 8-12 reps and 5th set: 6 reps)

1st set- 52.5kg/115lbs 20 repititions
2nd set- 55kg/121lbs 15 repititions
3rd set- 60kg/132lbs 9 repititions
4th set- 60kg/ 132lbs 80 repititions
5th set- 70kg/ 154lbs 6 repititions

(Not very happy with this benching at all).

Dumbell incline press: 3 sets of 6-10 reps.

1st set- 25kg Db's/60lbs Db's 10 reps
2nd set- 27.5kg/62lbs Db's 7 reps
3rd set- 27.5kg/62lbs Db's 6 reps

Cable crossovers: 3 sets of 15 reps

1st set- Number 3 plate + 1.25kg 15 reps
2nd set- Number 4 plate 13 reps
3rd set- Number 4 plate 11 reps

Seated one arm lateral raises: 3 sets (1st set:20 reps, 2nd set: 12 reps and 3rd set: 8-10 reps)

1st set- 5kg/11lbs 20 reps
2nd set- 7.5kg/16.5lbs 12 reps
3rd set- 10kg/22lbs 10 reps

Push press: 3 sets (1st set:15 reps, 2nd set: 10 reps and 3rd set:6-8 reps)

1st set- 25kg/44lbs 15 reps
2nd set- 30kg/66lbs 10 reps
3rd set- 35kg/77lbs 8 reps

Wide grip upright rows supersetted with Db front raises: 3 sets of 15 reps for both exercises.

On upright rows:

1st set- 22.5kg/48lbs 15reps
2nd set- 25kg/55lbs 15reps
3rd set- 27.5kg/58lbs 15 reps

On Db Front raises:

1st set 7.5kg/16.5lbs 15 reps
2nd set 10kg/ 22lbs 15 reps
3rd set 12.5kg/27.5lbs 8 reps

WIEGHT · 02-27-2007, 09:24 AM

nice weight bro.

basebodyfitnesspaul · 02-27-2007, 02:15 PM

Thanks alot wieght, much appreciated m8. Just a quick note (goin out for a meal now), i'll post todays (27/2/07) log a bit later tonight. Again, cheers wieght.

basebodyfitnesspaul · 02-28-2007, 04:31 AM

It's wednesday the 28th of february now, and my back is aching like hell! Think i went a bit too heavy on the deadlifts considering that my injury (torn erector spinae) is relitavely fresh, i just hope that it doesn't affect my leg routine on friday. Not too worried about it affecting the arms too much for tommorows workout. Here's what i did:-

Bent barbell rows: 4 sets (1st set: 20 reps, 2nd set: 15 reps, 3rd set: 12 reps and 4th set: 8-10 reps).

1st set: 32.5kg/70lbs 20reps
2nd set: 35kg/80lbs 15reps
3rd set: 40kg/92lbs 12 reps
4th set: 50kg/110lbs 8 reps

Wide grip pullups (weighted): 3 sets (1st set: 15 reps, 2nd set: 10-12 reps and 3rd set: 10-12 reps).

1st set: No weigt used 12 reps
2nd set: No weight used 8 reps
3rd set: No weight used 6 reps

Single arm T-Bar rows: 3 sets of 10-12 reps

1st set: 20kg/44lbs 12 reps
2nd set: 25kg/52lbs 12 reps
3rd set: 30kg/44lbs 8 reps

Db reart incline lateral raises: 3 sets of 12-15 reps

1st set: 5kg/11lbs 15 reps
2nd set: 5kg/11lbs 15 reps
3rd set: 7.5kg/17lbs 8 reps

Reverse pec deck flyes: 2 sets of 20 reps

1st set: 25kg/52lbs 20 reps
2nd set: 30kg/66lbs 20 reps

Deadlifts: 4 sets (1st set: 20 reps, 2nd set: 12-15 reps, 3rd set:12-15 reps and 4th set 6-10 reps).

1st set: 100kg/222lbs 20 reps
2nd set: 110kg/240lbs 15 reps
3rd set: 130kg/285lbs 15 reps
4th set: 170kg/370lbs 8 reps

Dumbell shrugs: 3 sets of 20 reps

1st set: 20kg/44lbs 20 reps
2nd set: 30kg/66lbs 20 reps
3rd set: 40 kg/88lbs 20 reps

Rear smith machine shrugs: 3 sets of 25 reps

1st set: 50kg/110lbs 25 reps
2nd set: 60kg/130lbs 25 reps

basebodyfitnesspaul · 02-28-2007, 04:24 PM

Looking forward to training arms tommorow!

Hope my bad lower back does not hinder me too much. I'll post an update of my training as soon as i come in from the gym tommorow, hopefully aftert a good workout!

L8rz guys.

basebodyfitnesspaul · 03-01-2007, 03:24 PM

Well, just got back from training arms, had a good session overall, would have liked a bit more of a pump from the triceps segment of my workout though. Glad to say that my lower back didn't give me any problems, very happy about that.

Anyway, here's what i did:-

Straight bar pushdowns: 3 sets of 20 reps

1st set: Number 6 20 reps
2nd set: Number 7 20 reps
3rd set: Number 8 20 reps

Weighted dips (parallel dip bars): 3 sets of 15-20 reps.

1st set: 5kg/11lbs 17 reps
2nd set: 5kg/11lbs15 reps
3rd set: 5kg/11lbs 15 reps (forced)

Overhead Db extensions: 3 sets of 12-15 reps.

1st set: 17.5kg/38.5lbs 15 reps
2nd set: 20kg/44lbs 15 reps
3rd set: 22.5kg/50lbs 12reps

Seated hammer curls: 3 sets (1st and 2nd set: 10-12 reps and 3rd set: 6-8 reps)

1st set: 15kg/33 lbs 12 reps
2nd set: 17.5kg/38.5lbs 10 reps
3rd set: 20kg/44lbs 7 reps

Dumbell preacher curls: 2 sets of 8-10 reps

1st set: 12.5kg/27.5lbs 10 reps
2nd set: 15kg/ 33lbs 10 reps

Incline curls: 2 sets of 8-10 reps

1st set: 10kg/22lbs10 reps
2nd set: 12.5kg/27.5lbs 8 reps

Db wrist curls: 1 set of 20 reps

1st set: 5kg/11lbs 20 reps

Behing the back Barbell wrist curls: 1 set of 20 reps

1st set: 30kg/66lbs 20 reps

Very Happy with the weights managed in this session, beat almost all of last weeks weights.

LEGS day tommorow, wa hey! Get some good weight on done there hopefully!

Cya all l8r.