rdobson's Training Log

rdobson · 05-15-2008, 11:53 AM

Hello everyone...I'm just starting out here.I was doing everything(chest,shoulders,legs,bi's...etc) 3 days a week with only 1 workout for each.I'm starting to do splits now. I decided to post my training log,any advice welcome...thanks everyone for all the info so far!!

I only have a few dumbells...I relized today I'm gonna need to get a few more this weekend!!

Thursday 5-15 shoulders/bi's/traps

Front Dumbell Raise 10/10/10 at 15lbs each arm
Sitting Shoulder Press 10/10/5 at 60lbs (30 each arm)
Dumbell Shrug 10/10/10 at 60lbs (30 each arm)
Standing hammer Curl 10/10/8 at 60lbs (30 each arm)
Concentration Curls Left-10 at 30lbs/6 at 40lbs,Right-10 at 30lbs/5 at 40lbs

I need another trap workout...I could do inclined shoulder press if I had an incline bench...(hopefully soon)

as stated earlier I need more weights.The front dumbell raises with the 15lbs were too easy but I can't get the 30lbs up yet.I'll try to get a set of 20s this weekend.I know thats still pretty light probably!!

I don;t know whats up with the concentration curls I could do 2 sets of 10 with the 40lbs easy last week....but I'm doing it after the hammer curls now that may be why.

any advice welcome...thanks

**Kaboom** · 05-16-2008, 12:12 PM

Youll definitely need more equipment bro!

rdobson · 05-16-2008, 12:54 PM

Friday
Legs,Abs,Chest

Squat 20 at 60lbs/20 at 70lbs/16 at 70lbs
Calf raise 20/18/17 at 60lbs
Dumbell Side bend 15/15 each side at 40lbs
Crunches 20/20/20
Pushups 25/17/15

I know from yesterday I need more eqipment!!!

I looked on many sites theres not many chest workouts to do with out a bench? I hope to get a bench soon. But I'm scarried I'll drop the shit on my neck!!

**allstar** · 05-16-2008, 01:11 PM

why so many squats, i mean i know you got light weight but still 60 of them?

rdobson · 05-17-2008, 12:15 AM

I don't know...I thought since the weight was so low more reps would be good....I don;t know shit about proper workout procedures or anything.....LOL

I'm trying to get my brother in law to let me have his bench and weights...its in his closet he never uses it....hes liek 6'4'' 120 lbs....he gets it out to impress people I think!!!LOL

Its got liek 210lbs of weights with it....then I could do some bench press cause I hate my chest more than anything...and I could do more weight with the squats and other things

**allstar** · 05-17-2008, 12:17 AM

that would be great to get man, you could do a lot more than just squats and bench, you could a full workout and a good one at that.

rdobson · 05-17-2008, 03:44 PM

I was watching Pumping Iron and reading some arnold methods on the net, it really pumped me up to get at this 100%I'm gonna try these splits for awhile....see what happens...I was training 2 on 1 off 2 on 2 off,I read on jay cutlers site he recommends for beginners to do 5 on 1 off then start again.Arnold says to go 6 in a row then off....Hes the master so I'm gonna try it!!!Now that I got my brother in laws weight set and bench all this stuff is possible...any comments appreciated...I hope this isn;t too much to soon but I'm sick of being fat and weak!!

New Splits 5/17

5 sets of 8-12

Monday/Thursday
Chest/Back/Abs
Bench Press
Pullovers
Pushups
Bent Over Rows
Dead lift (3 sets of 10/6/4)
Dumbell Side Bends
Leg raises (5 of 25)

Tuesday/Friday
Shoulder/Arms/Traps/Abs
Seated Dumbell Military Press
Front Dumbell Raise
Seated Side lateral raise
Hammer grip Dumbell Curls
Bent Over Concentration Curls
Bent over Tricep Extension
Behind head tricep Extension
Wrist Curls
Crunches (5 of 25)

Wednesday /Saturday
Legs/Lower back/Abs
Squats
Standing Calf raises (5 of 15)
Stiff Leg dead Lifts
Dumbell Side bends
Leg raises (5 of 25)

Sunday off

Cardio on Monday/Wednesday/Saturday

rdobson · 05-18-2008, 03:55 AM

well I think I may try 3 sets of each to start out....5 is kinda out of my range as of now!!! I did 3 sets of leg raises and I was exhausted and my quads ached so bad

**allstar** · 05-19-2008, 12:13 AM

right now I do 3 sets of 12(lighter weight) because im cutting, and i keep the intesity high by having 20 sec rest try it, some exercises ill do 4 sets but never have I done 5.

rdobson · 05-19-2008, 02:01 AM

I just copied that off arnold..then i thought about it...me/arnold....not even close!!!LOL

**allstar** · 05-19-2008, 02:02 AM

haha maybe some day man!

rdobson · 05-19-2008, 10:41 AM

Wow...I'm exhausted and my stomach kills, and I have no appetitie....other than that I feel great!!

don't laugh at my weight...this is the first time I've ever bench pressed in my life.

Chest/back/Abs
Bench press 10/8 at 100lbs 10 at 80lbs
Dumbell Pullovers 12/12/12 at 30lbs
Pushups 14/8 (wow I can usually do more but my chest was burnin!!)
Dead Lift 12 at80lbs 12/12 at 100lbs
Dumbell Sidebend 12/12 at 40lbs
Leg Raises 25/15
HIIT cardio for 16 minutes

I feel it everywhere....great workout...finally

My back started hurting really bad while I did the deadlifts.I had a herniated disc about 4 years ago and I'm gonna work my back slow so I don;t mess that up again or something.I was gonna do bent over rows also but i forgot how to do them..i was moving my arms not my back!! LOL