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Hello SA friends, I just got back from the gym and I'm forcing myself to make this thread so that you can peer pressure me into just getting back from the gym all the time. Here are my stats: Weight: 220 Height: 6'1" Age: 28 Sex: Male Starting 1RMs according to my JEFIT: Smith Bench: 247 Smith Shoulder Press: 196 Smith Deadlift: 277 5K Pace 9:40 min/mi on an elliptical Backstory: I used to work as an EMT, I tore the TFCC in my left wrist in January 2011 picking up what I promise was like the fattest little kid in the world while I was working. This inspired me to start going to the gym (alongside my physical therapy) so I could get huge and strong and not worry about things like that ever happening again. That worked for a while and I lost weight and felt great and improved all my lifts by leaps and bounds then I guess school got really hard or something because I stopped going to the gym all the time. Here's a representative graph from my JEFIT logs, see if you can spot when this happened. Then I graduated from school and started going to the gym again while I looked for a real job. I found that real job, and somewhere between all the moving to a new town and swapping an active job for sitting on my rear end for 8 hours a day, I put on thirty pounds and like none of it is muscle. Seriously, look at this guy:   My goals are to look good, lift good, and feel good all the time  280 Smith Bench 1RM by May 7 5K pace of 8:20 min/mi, by the end of May (I'll do this on an elliptical if I have to, but I'd like to try and do it in a real race) My plan is to do a lifting split of Chest/Arms, Back/Shoulders, and Legs, with at least two days of cardio every week. Also my plan is stop skipping leg day. Aralan fucked around with this message at Jan 11, 2013 around 03:28 |
| # ? Jan 8, 2013 04:58 |
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| # ? May 23, 2013 23:52 |
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Day 1: Back Extension Machine: 245 lb x 15 245 lb x 15 245 lb x 10 Dumbbell Shrug: 75 lb x 20 75 lb x 15 75 lb x 12 One-Arm Dumbbell Row: 60 lb x 10 60 lb x 10 60 lb x 10 Wide-Grip Lat Pulldown: 165 lb x 10 165 lb x 8 165 lb x 6 Smith Machine Overhead Shoulder Press: 155 lb x 8 165 lb x 8 165 lb x 5 Standing One-Arm Dumbbell Curl Over Incline Bench: 55 lb x 8 55 lb x 8 55 lb x 4 Seated Dumbbell Palms-Down Wrist Curl: 20 lb x 10 20 lb x 4 20 lb x 4 Seated Dumbbell Palms-Up Wrist Curl: 30 lb x 20 30 lb x 20 30 lb x 15 I have a real issue with using the smith machine for deadlifting (also squatting), that's why I have the back extension machine in there to try and make up for it. I think next time I'll just bite the bullet and work on my form with smith deadlifts. I like them, I just keep feeling like I'm doing it horribly wrong somehow
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| # ? Jan 8, 2013 05:03 |
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So, um, is Planet Fitness literally the only gym in your town?
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| # ? Jan 8, 2013 08:46 |
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slinkimalinki posted:So, um, is Planet Fitness literally the only gym in your town? Seriously, abandon that shitheap
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| # ? Jan 8, 2013 08:58 |
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It's easily the cheapest and closest to home out of any gyms in the area, but I should probably go look around and see if there are any New Year's deals. I get paid on Thursday, so I'll do it then
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| # ? Jan 8, 2013 11:39 |
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CortezFantastic posted:Seriously, abandon that shitheap Don't they have 'pizza days'? 
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| # ? Jan 8, 2013 11:51 |
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Please don't use a smith machine for bench. They have to at least have a selectorized chest press right?
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| # ? Jan 8, 2013 14:50 |
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NomNomNom posted:Please don't use a smith machine for bench. They have to at least have a selectorized chest press right?
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| # ? Jan 8, 2013 15:52 |
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The track of a smith doesn't allow your shoulders to rotate naturally, so impingement could be a problem. (or something, I'm no expert) Your dumbbell benching should have you covered, with the benefit of it being much healthier for your shoulders.
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| # ? Jan 8, 2013 16:42 |
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Elliptical tonight: 30 min/3.27 mi/9:10 pace Holy poo poo, I just quit smoking a week ago and I thought I was going to die by 25 minutes. I'm not sure if that was the black lung or the intervals I was running at (or both, I guess)
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| # ? Jan 9, 2013 02:53 |
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Chest & Arms day Triceps Pushdown: - 90 lb x 10 reps - 90 lb x 10 reps - 100 lb x 6 reps Tricep Dumbbell Kickback: - 40 lb x 8 reps - 40 lb x 8 reps - 40 lb x 10 reps Cross Body Hammer Dumbbell Curl: - 40 lb x 8 reps - 40 lb x 5 reps - 35 lb x 6 reps Cable Preacher Curl: - 90 lb x 10 reps - 90 lb x 9 reps - 90 lb x 5 reps Dumbbell Flyes: - 120 lb x 10 reps - 120 lb x 9 reps - 120 lb x 4 reps Smith Machine Bench Press: - 205 lb x 8 reps - 215 lb x 5 reps - 215 lb x 3 reps Decline Crunch: - 20 reps - 15 reps - 5 reps fito2sa I just started using fitocracy, and now that they have an android app I think I'm going to switch to that instead of using JEFIT (this post got converted from JEFIT to Fitocracy to SA formatting). This works out pretty good because I'm going to look at joining a new gym tomorrow, so I can kind of start over with my logs at a gym with real barbells and a dumbbell rack that goes past 75 pounds.
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| # ? Jan 10, 2013 03:35 |
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Elliptical: 30 min/3.28 mi/9:10 pace What a huge bummer, I thought I was killing this tonight, but I kind of ran out of energy around 25 minutes and lost my pace. I honestly didn't realize that I only made an improvement of .01 miles until I came here to post. At least this time it didn't feel like my lungs were made of leather by the end, so I guess quitting smoking is helping a little. Also I quit Planet Fitness today and joined an LA Fitness. I wanted to cry when I had to fork over first/last month and an initiation fee, but the facility looked way nicer. It's been a while since I used a real gym, I'm excited to hurt myself doing leg day tomorrow. It also has a pool, so maybe I'll do that on Saturday if my legs are too wasted for running edit: also also, I just remembered that I almost skipped today because I was pretty tired and hate doing cardio, but I would've been embarrassed to miss a day in this log so this is helping me already Aralan fucked around with this message at Jan 11, 2013 around 03:33 |
| # ? Jan 11, 2013 03:27 |
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Aralan posted:Also I quit Planet Fitness today and joined an LA Fitness.
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| # ? Jan 11, 2013 04:17 |
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slinkimalinki posted:Yay, you listened to our advice! This is good because it means we can
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| # ? Jan 11, 2013 04:31 |
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Leg day (sort of) - Barbell Squat - 135 lb x 8 reps - 155 lb x 8 reps - 155 lb x 4 reps - Leg Press - 300 lb x 8 reps - 300 lb x 8 reps - 300 lb x 8 reps - Seated Leg Curl - 160 lb x 8 reps - 160 lb x 8 reps - 160 lb x 8 reps - Standing Barbell Calf Raise - 240 lb x 8 reps - 225 lb x 8 reps - 225 lb x 8 reps fito2sa This is shorter than I would usually do a workout, apparently my legs are in an advanced state of atrophy from skipping leg day and having no access to squats when I would actually do it. I started at 135 on squatting because I wanted to take it easy and work on my form and it hurt. Holy drat I forgot what squatting was like. Anyway, I'll do better next time, also I'll do more exercises. Even with this shortened workout I'm certain I'll have trouble walking tomorrow Sidenote: Fitocracy's Standing Calf Raise exercise only has reps. The thing logged here as Standing Barbell Calf Raise was actually Standing Calf Raise on a machine, I just figured that was the closest exercise where I could log the weight too
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| # ? Jan 12, 2013 02:13 |
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Leg day best day.
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| # ? Jan 13, 2013 09:36 |
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Can I ask why the fascination with the smith machine? I see you do barbell squats, but I've NEVER heard of anyone doing smith deads, or many doing smith bench for that matter. Get more comfortable using the free weights. I would also try to base your routines around compound lifts, rather than 99 isolation exercises that could be covered by one or two compounds. Deads, squats, bench, OHP, rows, chins and dips. Then add accessories as you see fit.
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| # ? Jan 13, 2013 11:08 |
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Tang_ posted:Can I ask why the fascination with the smith machine? Anyways, I was right about my legs being crazy sore, I skipped the gym yesterday because of that (along with a pretty good hangover). I'm about to go to the gym and do chest/arms day instead of back/shoulders day because my legs are still crazy sore, and I want deadlifts to be a part of back day again so I'm going to push it till Wednesday
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| # ? Jan 13, 2013 17:57 |
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Chest & Arms Barbell Bench Press: - 185 lb x 8 reps - 185 lb x 6 reps - 185 lb x 4 reps Preacher Curl: - 70 lb x 10 reps - 80 lb x 8 reps - 80 lb x 8 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 85 lb x 8 reps - 85 lb x 8 reps - 85 lb x 8 reps Dumbbell Bench Press: - 65 lb x 8 reps - 65 lb x 7 reps - 65 lb x 5 reps Cable Rope Overhead Triceps Extension: - 65 lb x 6 reps - 57.5 lb x 8 reps - 57.5 lb x 6 reps Cross Body Hammer Dumbbell Curl: - 35 lb x 8 reps - 35 lb x 8 reps - 35 lb x 6 reps Plank: - 30 sec - 30 sec - 20 sec Palms-Up Barbell Wrist Curl Over A Bench: - 30 lb x 25 reps - 30 lb x 20 reps - 30 lb x 15 reps Palms-Down Dumbbell Wrist Curl Over A Bench: - 20 lb x 14 reps - 20 lb x 10 reps - 20 lb x 8 reps fito2sa Pleasantly surprised with my bench. I thought it was going to be much harder than it was. I obviously didn't blow the sets out or anything, but I think that's just because, despite my previous efforts with dumbbells, I need to train whatever muscles the smith bench was letting atrophy. Overall it felt pretty good. also I was pretty psyched to hit 25 reps with palm up wrist curls, I've been stuck at 20 for forever. Those wrist exercises, btw, are here because of the wrist injury mentioned in the OP. It never healed all the way, so I wear a brace for most exercises. I have to increase reps rather than weight with those because, through trial and error, I found out at around 35 pounds my wrist will start giving out, and I really don't feel like reinjuring. All in all a pretty good day.
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| # ? Jan 13, 2013 19:50 |
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Aralan posted:Now that I've switched gyms I probably won't be using one until I need to knock out my toxx. I'm pretty sure Shine wouldn't mind you changing your toxx if it meant never using a Smith Machine again.
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| # ? Jan 13, 2013 20:30 |
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Whatever, the real goal is just to be consistent with going to the gym and get into awesome shape. If anything, moving to a real bench just means it'll be easier to get to my smith machine based goal
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| # ? Jan 13, 2013 21:50 |
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Aralan posted:
 Squat Everything Forever
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| # ? Jan 13, 2013 22:02 |
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AmericanBarbarian posted:Start off by doing a good number of sets with the bar. What could you squat before? Anyway, I was kind of down about how lovely I did, but then I remembered I haven't had a real leg workout in forever and now I get to experience newbie gains again, so I'm actually pretty psyched for the next one.
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| # ? Jan 13, 2013 22:35 |
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Boy it sure has been forever since I did any swimming besides wading around in the ocean Swimming: - 0:15:00 || 300 m || calm || drills fito2sa (This is a lovely estimate because I completely forgot to track how many laps I was doing) I'm almost definitely skipping tomorrow. I have to get to work early so I can leave early so I can go to a concert in NYC because I'm a doofus who still thinks he lives close to the city instead of in South Jersey. I'll be back on Wednesday though
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| # ? Jan 15, 2013 02:15 |
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The concert, if anyone was curious, was The Airborne Toxic Event. They played a bunch of new songs and it was awesome. All I Ever Wanted is still their best song, but that's just because it's pretty much perfect, not because the new ones are bad or anything. Anyway, I think the crowded venue provoked my immune system, because I felt weird all day, then took a nap and woke from intense fever dreams just in time to run out the door and complete a slightly abbreviated workout Back & Shoulders: Barbell Deadlift: - 205 lb x 8 reps - 185 lb x 8 reps - 185 lb x 8 reps Close-Grip Front Lat Pulldown: (actually an Isolateral Lat Pulldown thing, but I didn't see that on Fitocracy) - 70 lb x 8 reps - 70 lb x 8 reps - 80 lb x 8 reps Seated Dumbbell Shoulder Press: - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 6 reps Dumbbell Shrug: - 80 lb x 15 reps - 80 lb x 12 reps - 80 lb x 15 reps Seated Cable Row: - 130 lb x 8 reps - 130 lb x 8 reps - 130 lb x 7 reps fito2sa The only thing I was unhappy with was missing an exercise or two because I overslept and the gym was going to close. I also used wrist straps for the first time. That's why shrugs go 15->12->15, my grip was giving out at the end of set 2, but the straps really helped. I have a Harbinger grip strengthener thing left over from my wrist physical therapy, I think I'll start using that while I'm sitting at my desk at work. Aralan fucked around with this message at Jan 31, 2013 around 02:50 |
| # ? Jan 17, 2013 04:16 |
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Elliptical: 30 min/2.58 mi/11:38 pace I really like running on an elliptical as opposed to a treadmill, but I've gotta say this is the major disadvantage to ellipticals: I have no idea how to translate the settings on one elliptical to another. This machine is totally different from the one I used at PF, so this is the result of the essentially random settings I used (for my own reference, 8 resistance, 6 incline). I'm just mentioning this because the pace change is pretty major. I liked using this machine, and these settings felt alright after a while, so I'm just going to baseline off this. Also, I don't really care about the calorie reader on the machine, but this thing read ~450 at the end, and I think the one I used at PF usually hit around 340, so at least that thing agrees with me that this was harder
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| # ? Jan 18, 2013 01:18 |
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Leg day: Barbell Squat: - 135 lb x 10 reps - 155 lb x 8 reps - 155 lb x 8 reps Standing Barbell Calf Raise: - 225 lb x 8 reps - 225 lb x 8 reps - 225 lb x 8 reps Seated Leg Curl: - 165 lb x 8 reps - 175 lb x 8 reps - 175 lb x 8 reps Leg Extensions: - 175 lb x 8 reps - 175 lb x 8 reps - 175 lb x 8 reps Leg Press: - 390 lb x 8 reps - 390 lb x 8 reps - 390 lb x 8 reps Dumbbell Side Lateral Raise: - 30 lb x 10 reps - 30 lb x 10 reps - 30 lb x 7 reps fito2sa It's all coming back to me now. Squatting went way better this time, p sure I can do 3 full sets at 155 next time, maybe more we'll see. I also threw in lateral raises because I meant to do them on back/shoulder day but I was in too much of a rush. On a side note, my legs were sore to some degree until yesterday from the workout a week ago. I've been through this enough to know that's normal for me when I first do legs, but god drat I need to stay consistent with this because dealing with that was awful.
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| # ? Jan 18, 2013 16:59 |
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Why is there a free pizza day at the gym? Yuck. Glad to see you are at a nice gym now and seem to be enjoying it!
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| # ? Jan 18, 2013 17:02 |
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Thanks, it is way better to be at a real gym. The last time I did squats before this log was probably a year and a half ago, and that was smith squats at PF. The restricted ROM made me feel like I was going to horribly injure myself and I just quit doing them, it feels really good to get back to doing them. Also I just saw your workouts and now I have to go do pushups and pullups because I feel like mine is inadequate in comparison
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| # ? Jan 18, 2013 17:36 |
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Protip: If you go outside and find your car, completely to your surprise, covered in snow, go ahead and clean that thing off and get to the gym because that place will be empty Chest n Armz: Dip Station Bent Leg Raise: - 20 reps - 20 reps - 10 reps Preacher Curl: - 80 lb x 10 reps - 90 lb x 10 reps - 90 lb x 5 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 95 lb x 8 reps - 95 lb x 8 reps - 95 lb x 8 reps Triceps Pushdown - Rope Attachment: - 65 lb x 8 reps - 65 lb x 8 reps - 65 lb x 4 reps Cross Body Hammer Dumbbell Curl: - 35 lb x 10 reps - 35 lb x 7 reps - 35 lb x 5 reps Barbell Bench Press: - 185 lb x 8 reps - 185 lb x 7 reps - 185 lb x 3 reps Palms-Up Dumbbell Wrist Curl Over A Bench: - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 10 reps Palms-Down Dumbbell Wrist Curl Over A Bench: - 20 lb x 15 reps - 20 lb x 10 reps - 20 lb x 8 reps fito2sa I was a little bummed with my chest work, I was expecting some serious improvement this week. I'm blaming it on a particularly unhealthy weekend, the details of which aren't suitable for a fitness log. Everything else went pretty alright though. An unloggable quantity I wanted to mention is that this is the first workout I've had in a while where I had enough energy to do everything I wanted without issue. Usually I have to force myself to do the last exercise or two, so maybe this dumb cardio is helping
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| # ? Jan 22, 2013 03:03 |
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Elliptical: 30 min/2.82 mi/10:38 pace Improved my pace by a whole minute, maybe if I keep this up I'll be back to the pace from the old machine in a week or so. In other news I need to force myself to sleep now so I can get up early and go to the gym before work tomorrow because that's the only time all day I'll have to do it. Ugh. If you don't see a back/shoulders workout here by noon then I have failed in my mission
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| # ? Jan 23, 2013 01:47 |
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Don't worry everyone, I totally made it to the gym this morning. As soon as I arrived I celebrated my achievement by cutting open my middle finger figuring out how to adjust/remove the safeties in the power cage. I bravely soldiered on through the rest of my workout with paper towels wrapped around my finger so I wouldn't bleed on the equipment like the dummy I am. Also I'm posting from my phone at work so this won't be fitocracy formatted Back + Shoulders: Deadlift 205x8 205x8 205x6 Dumbbell shoulder press 60x8 55x8 55x8 Iso lateral wide pulldown 70x10 80x8 80x7 Dumbbell shoulder shrug 80x15 80x15 80x15 Seated machine row 130x10 130x10 130x8 Dumbbell raise 30x10 35x8 35x6 Side bend 80x20 80x17 80x15 I'm pretty sure I'm still good on my tetanus shot. I'll be sure to update when lockjaw sets in
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| # ? Jan 23, 2013 13:09 |
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Elliptical: 30 min/2.81 mi/10:38 pace Pretty much the exact same as last time. I'm blaming this on getting a text while I was running (my phone is my MP3 player) and spending a good ten minutes distracting myself by responding. Next time maybe I'll just set it to airplane mode. When I wasn't distracted I was actually hitting a way better pace than last time
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| # ? Jan 25, 2013 02:14 |
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Going out tonight, so I had to hit the gym before work again: Leg Day: Barbell Squat: 155x8 175x8 155x6 Iso lateral pulldown 80x10 80x10 80x8 Standing Barbell Calf Raise 225x10 225x10 225x6 Seated Leg Curl 175x10 190x8 190x5 One Leg Extension 90x8 90x8 90x8 Cross Body Hammer Curl 35x10 35x8 35x6 Leg Press 390x8 390x8 390x8 I'm pleased with my improvement on squats. I had crippling leg soreness for like a week after the first leg day, and almost none last time, so I figured I should probably try raising weights all around. Also I did pulldowns because I want to focus on lats, and curls because I'm going out tonight and I'm a vain child. Anyways ttyl
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| # ? Jan 25, 2013 13:34 |
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I didn't end up going out last night because my buddy thinks he has the flu. This meant I wasn't too hungover to do the rare day 6 workout. I usually do intervals when I do cardio, so I figured I would see if I could set a pace and see if I could stick to it for 45 minutes (my interval sessions are half hours if you haven't noticed). Steady state cardio is the most boring thing in the whole world. Elliptical: 45 min/4.12 mi/10:55 pace Here's a clip from Gattaca that I think accurately depicts every time I do cardio btw
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| # ? Jan 26, 2013 19:29 |
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My only regret is that all the other awesome bros at the gym were using the flat barbell benches when I came in, so I didn't get to do standard bench press today. (it's ok i'll just do it on leg day or something, don't worry) Chest and arms: Dumbbell Bench Press: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 8 reps Preacher Curl: - 90 lb x 8 reps - 90 lb x 10 reps - 90 lb x 4 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 95 lb x 8 reps - 105 lb x 8 reps - 105 lb x 8 reps Seated Dumbbell Palms-Up Wrist Curl: - 35 lb x 20 reps - 35 lb x 20 reps - 35 lb x 10 reps Seated Dumbbell Palms-Down Wrist Curl: - 20 lb x 15 reps - 20 lb x 10 reps - 20 lb x 10 reps Barbell Incline Bench Press: - 135 lb x 8 reps - 135 lb x 6 reps - 135 lb x 4 reps Cross Body Hammer Dumbbell Curl: - 35 lb x 10 reps - 35 lb x 8 reps - 35 lb x 7 reps Dips - Triceps Version: - 10 reps - 8 reps - 5 reps Dip Station Bent Leg Raise: - 20 reps - 20 reps - 10 reps fito2sa This is the first time I did 70s for dumbbell bench, and I was pretty psyched with how well it went. It's probably mostly because I started with them this time, but nevertheless. This is also the first time I did incline bench press in probably something like eight years, so that was interesting (and kind of humbling) as well. Also just for the hell of it, I actually rearranged this log into the order that I really work out in, in case anyone was curious
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| # ? Jan 29, 2013 03:17 |
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Elliptical: 30 min/2.92 mi/10:15 pace Easily blew away the last interval run pace. In fact, going by my theory that between differences in the machines and the settings i use, this elliptical is more challenging, I'm pretty sure this is one of the best runs I've ever done
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| # ? Jan 29, 2013 12:39 |
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PRs all around (except the lat pulldowns, oh well) Back and shoulders: Dumbbell Raise: - 35 lb x 10 reps - 35 lb x 8 reps - 35 lb x 8 reps Close-Grip Front Lat Pulldown (really Isolateral Lat Pulldown): - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 8 reps Dumbbell Shrug: - 85 lb x 15 reps - 85 lb x 12 reps - 85 lb x 10 reps Seated Cable Row: - 145 lb x 10 reps - 145 lb x 8 reps - 145 lb x 8 reps Seated Dumbbell Shoulder Press: - 60 lb x 10 reps - 60 lb x 8 reps - 60 lb x 6 reps Barbell Deadlift: - 205 lb x 8 reps - 225 lb x 8 reps - 225 lb x 8 reps fito2sa I feel like I should've done more, but I didn't get enough sleep last night. That led to me drinking energy drinks to make it through work, and that led to me sweating like crazy at the gym and feeling like I was going to die by the end. Worth it
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| # ? Jan 31, 2013 02:49 |
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I don't have anything to do tonight, but I'm really starting to get into going to bed early and doing cardio before work thing. All my life I've been pretty sluggish in the morning, so it'd be nice if I could train my body to actually be active when I wake up. Anyways, Elliptical: 30 min/2.94 mi/10:12 pace
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| # ? Jan 31, 2013 13:10 |
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| # ? May 23, 2013 23:52 |
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Auxiliary Weightlifting day where I do exercises I actually enjoy: Barbell Bench Press: - 185 lb x 8 reps - 185 lb x 8 reps - 185 lb x 4 reps Close-Grip Front Lat Pulldown: - 90 lb x 10 reps - 90 lb x 8 reps - 90 lb x 6 reps Dumbbell Side Bend: - 80 lb x 20 reps - 80 lb x 20 reps - 80 lb x 15 reps Dip Station Bent Leg Raise: - 20 reps - 20 reps - 15 reps Just kidding, it's leg day but I had to kill time waiting for a squat rack: Barbell Squat: - 135 lb x 10 reps - 175 lb x 8 reps - 175 lb x 8 reps Standing Barbell Calf Raise: - 225 lb x 10 reps - 225 lb x 10 reps - 225 lb x 10 reps Seated Leg Curl: - 190 lb x 8 reps - 190 lb x 8 reps - 190 lb x 8 reps One-Leg Extensions: - 90 lb x 10 reps - 100 lb x 8 reps - 100 lb x 8 reps Leg Press: - 390 lb x 8 reps - 410 lb x 8 reps - 410 lb x 8 reps fito2sa
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| # ? Feb 1, 2013 20:57 |
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