My Training Journal

[LeanMeanHockeyMachine]

I've tried many times to start a training journal here, but I never seem to follow through. Hopefully this time I can keep this one going. Basically I'm a 16 year old kid who wants to be big and strong, and am willing to work very hard to get there. Anyways here's some basic stuff about me.

Age: 16
Weight: 177 Lbs
Height: 6'1''
Sports: Hockey

January 19th, 2005

Chest/Back

Warm Up

5 min bike

External/Internal Rotator Cuff work with band
1 x 12 each direction, each arm

Cable Cross
20Lbs x 20

Chest

Incline DB Press
20's x 15 (warm up)
35's x 15
40's x 15
45's x 12

Flat DB Press
25's x 12 (warm up)
40's x 10
45's x 10
55's x 10

Cable Cross
25 Lbs x 20
30 Lbs x 15
35 Lbs x 10

Back

Wide Grip Chin ups (with assistance from partner)
BW x 9
BW x 9
BW x 8

1 Arm DB Row
40 x 12 (all three sets)

Seated Machine Row
80 x 15
100 X 15
120 X 12

RDL (on a smith machine, don't have BB's at me gym )
Bar x 12 (warm up)
140 x 12
190 x 10
240 x 8


I felt pretty good today, with lots of energy and intensity during the workout. As soon as I got home I had a huge meal of meatloaf, rice and corn yum! Tomorrow I have early morning hockey practice (on the ice at 6 am) hopefully I won't be too sore for that.

 

[Lee]

just a few words of advice here

on yer rows, lose the seated machine row, and do bent over rows with an ez curl bar. also, lose the cable cross overs, do DB flies, much more effective.

last, find a new gym, one with bbs

 

[wnt2bBeast]

please do not do deads on a smith machine..in a real deadlift the bar doesn not move in a straight line...the smith machine is the absolute worse thing you could use for anything..im sure you have a barbell..use that for deads and if you dont..gues what..you can use dbells..so drop the smith stuff..im sure ive given this to you before im not sure..followng something like this will give you much better results for hockey...

http://www.elitefitnesssystems.com/documents/strength_program_hockey.htm

 

[LeanMeanHockeyMachine]

Wnt2bbeast- Thanks for posting that program, definately something I'll use in the off season, but I think Westside would be a little tough for me to handle, especially since I'm on the ice every day of the week except friday. The smith machine RDLs aren't that bad. With the one I use, the bar does not travel in a straight, perpendicular-to-the-floor line, it actually travels at a bit of an angle, making DL's quite comfortable. However, I do agree that using a BB would be better, thankfully we're getting them very soon where I work out .

With that said, here's what I did today

Friday, January 21st, 2005

Triceps and Forearms

Laying DB Ext. (with supination)
10's x 20 (warm up)
15's x 20
20's x 12
25's x 7

Cable Ext.
40 x 12
40 x 12
50 x 8
(extremely poorly lubed machine, I'll use something else next time)

Hammer Curls
20's x 15 (three sets)

Behind the back wrist curls
3 x Failure

I didn't have very much time to work out because I had a hockey game tonight ( we won 7-3, I got three points woot!) so I just did what I could, which was very little, and went to the rink.

 

[LeanMeanHockeyMachine]

Monday, January 24th, 2005

Leg Day

Squats
Bar x 12 (warm up)
115 x 15
165 x 15
235 x 11

Leg Curls
40 x 20 (warm up)
50 x 15
60 x 12
60 x 10 1/2

Leg Press (Sled style shown here)
80 x 20 (warm up)
150 x 15
180 x 12
200 x 12

Lunges
3 sets, up and down the room (around 15 lunges per set) with 20 Lbs DB's in hand

Step Ups
2 sets x 20 (no weight)
20 Lbs DBs x 20

I felt very strong today, I think my last set on the squat was a PR. My energy was suprisingly high considering the lack of food I had during school. I think I should consider either adding an extra hamstring exercise, or increasing the sets I perform on the leg curl machine, because my hamstrings are pretty weak and I fear I may have a bit of an imbalance with my quads. Wednesday is Chest and Back, can't wait!

 

[LeanMeanHockeyMachine]

Wednesday, January 26th, 2005

Chest/Back

Warm Up and Abs

5 min bike
Rotator Cuff work
50 Crunches
50 Laying Knee Tucks
50 Laying Hyper Exts.
50 Lying Twists with medicine ball between knees

Chest

Incline DB Press
20's x 15 (warm up)
35's x 15
40's x 12
45's x 8

Flat Bench DB Press
40's x 10
45's x 10
50's x 12
55's x 8 (light assistance)

Cable Cross
30 Lbs x 15
30 Lbs x 15
35 Lbs x 12

Back

Wide Grip Pull-Ups (with assistance)
12
10
9

One Arm DB Row
45 x 12
50 x 12
50 x 12

Seated Machine Row
100 x 12
120 x 12
140 x 8

Rack Pull (Bar at Upper Shin height)
Bar x 15 (warm up)
165 x 15

I only had time for one quick set on the rack pulls. I was weaker on both my incline and flat presses, which is a little disapointing. However, my pull-up strength is improving every week, I barely needed any assistance for the first set, and felt I could have easily reached 15 reps. My weight is going up as well. During the first week of January, I was around 170-175 Lbs, and now I'm 180+ Lbs. It's definately encouraging to see results within the first month, and I hope my success will continue. This Friday coming up is Shoulders/Arms/Grip.

 

[LeanMeanHockeyMachine]

Monday, January 31st, 2005

Legs

Step Ups (on to a bench)
No weight x 20
Holding 20 Lb DBs x 20
Holding 25 Lb DBs x 20

Squats
95 x 15
135 x 12
185 x 10
225 x 8 (Light assistance from partner, major assistance on last rep)

Split Squats (back leg on box)
BW x 10
With 20 Lb Db's x 10
'' x 10

Leg Curls
50 x 20
60 x 20
70 x 9 1/2
50 x 15

Calf Raises (on sled style leg press)
150 x 30
170 x 20 --> 170 x 10 (put weight down for 15 seconds, then continued)

One Leg Calf Raises
100 x 15
100 x 15--> 80 x 12 (drop set)
(no rest, just alternated feet)

Good workout, I didn't feel very confident on the Squats because the morons who brought the barbell and squat rack in forget to buy collars! I plan to slowly increase the weight on all these exercises and lower the reps during a four week period, and then I'll change the whole program.

 

[LeanMeanHockeyMachine]

Wednesday, February 2nd, 2004

Chest/Back

I felt great today, I hit three PR's on three different weights on incline press, and one PR on flat press, but lost steam on my last two sets. This was my best workout in terms of strength, confidence and motivation. Here's what I did.

Chest

Incline DB Press
20's x 20 (warm up)
40's x 20 PR!!!
45's x 15 PR!!!
50's x 10 PR!!!

Flat DB Press
45's x 15 PR!!!
50's x 8
50's x 8

Cable Cross
3 sets of 10 (light)

Back

Pull Ups
4 sets of 12 (with assistance)
(Getting stronger and stronger on these every week! )

Bent Over Rows
Bar x 15 (warm up)
95 x 15
105 x 8
95 x 10
95 x 10
(first time doing these)

Seated Machine Rows
100 x 10
100 x 10
120 x 8
140 x 6

Deadlifts (real BB, off floor)
135 x 12
185 x 10
225 x 4

 

[super_rice]

good job.

look up madcow's 5x5!