Simple Training Log Document

[YoungIntricateMuscle]

This is a training log i made for myself for 42 weeks. I didn't want to print 42 pages so i fitted two weeks on one page. Anyone doing a 5 day split workout, may want to use this to keep track of reps, sets, and exercises.

Click here to dowload http://www.geocities.com/xxxxbodybuilderxxxx/

 

[BiggT]

Man, thats anything but simple, lol.....From the pics you posted, you look like you have some mesomorphic qualities, which is good. You should be able to grow and make progress as long as you eat enough, and you probably won't put on excess bodyfat. You've got plenty of room to grow.

I am not saying this to be an ass, but to try to save from training that will not let you reach your potential.....that workout sucks. I would sooner stop training before I devoted an entire day to 'biceps', plus you have back the next day. How do you plan to pull with sore biceps? All that aside, you're far too young and untrained to be plugging in planned workout poundages that far in advance, you don't need long-term planning. You will gain strength from workout to workout at this point, you won't be the same lifter from day to day, much less week to week and month to month. You'll be limiting progress with a plan laid out too far ahead.

You look like you have good genetics for growing muscle and you can probably shovel in calories and have them go to 'all the right places', you also look like you'd be a pretty good athlete, so you probably will get some sort of results with even a horrendous routine as long as you eat enough calories....however you can do it much faster and efficiently by training properly.

If you'd want, I can suggest something that would suit your needs much better at this point, it is painfully simple and you probably won't have any interest in it because it is so simple it'll look like a joke......the only conditions are you can't substitute gay shit for compound lifts, you have to eat, and you CANNOT use spreadsheets, graphs, or any other means to unnecessarily complicate what should be very simple for someone like you.

 

[mesco]

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[anotherbutters]

In terms of recording workouts, I've tried all manner of ways. Whichever way, I've found the comments written in the margins to be as useful as the weights used, but you don't have room for any. In the end, I now start off each week with literally a blank sheet of paper. Here's last week's:

http://f5.putfile.com/6/16105271181.jpg

I follow a plan and there is progression in there from week to week. It's just not laid out in front of me in a spreadsheet because I already know what I'm doing and I'm free to make changes if I want to (like doing an extra set or changing an exercise because of an injury).

In terms of your actual workout, you won't go wong listening to BiggT.

 

[Protobuilder]

Judging from this post and an earlier one -- http://www.elitefitness.com/forum/showthread.php?t=487529 -- you're clearly into detail. Ironic thing is, weight training turns out to be just as much of an art as a science. You probably enjoy thinking about weight training, reading as much as you can, etc. That's great. You just need to keep in mind that training by a rigid spreadsheet/pre-planned minute-by-minute schedule won't allow for the art of training.

I'd really suggest you buy and read Dinosaur Training by Brooks Kubik. http://brookskubik.com/

And if you enjoy reading about lifting, by Arthur Dreschler's Encyclopedia of Weightlifting. It's oriented toward Olympic weightlifting but covers a ton of ground for a great price. Lol http://www.amazon.com/gp/product/0965917924/102-2952582-4507350?n=283155

If you want to get further into nerdiness, read Supertraining by Mel Siff. Don't expect much in the way of practical application but you strike me as the kind of guy who might like this book. http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=134&pid=63

 

[Cynical Simian]

In terms of recording workouts, I've tried all manner of ways. Whichever way, I've found the comments written in the margins to be as useful as the weights used, but you don't have room for any. In the end, I now start off each week with literally a blank sheet of paper.

I do something similar. Each Sunday I print a sheet with the day and exercise names for the following workout week (Monday-Sunday) and write the poundages by hand the day before the workout. I write comments of some sort next to nearly every set, even if it's just something like "good form, no problems".

 

[fortunatesun]

Ya, c'mon YIM. For someone who researches his diet as thourougly as you have done, you need to do the same with your training program. That's what the training information vault sticky is for. There's also Shadow's Old School thread for a traditional bodybuilding approach. At the very least you can combine bis with back (back first) and save a day.

 

[big4life]

I guess mine is even more simple. I just use a regular notebook, and keep track of every workout. If something unusual happens, I make sure to write it down in the margins. I'm not much of a computer person, and this works fine for me.

 

[Calibro]

i'm all about wiriting that shit down on paper, it easy,

 

[YoungIntricateMuscle]

well right now im doing a workout that is back with biceps, then legs, then chest with triceps and with shoulders. I don't put shoulders with legs because legs are way too difficult. I do the same exercises that are in the sample training week document, but combine them to three days a week. I split to 5 times a week, because this way it allows me to come in the gym and leave fast. Just 30-40min workout. And enough time to eat before working, since next year i will be working and that is when im doing the 5 day split workout. If anybody knows of a good 5 day split, i would really like to use one. Thanks.

Honestly, i didn't think the routine from the sample week isn't too bad, i mean i do have all do compound exercises, and i barely have isolation exercises. I just want a program that is 5 times a week, because i would enjoy coming to the gym 5 times a week, at 30 minutes max a day, instead of 1 hour and a half, 3 times a week. Yeah i guess i got to research a little bit more on training, but there are some much different ways to train, like calisthenics, plyometrics, isometrics, high volume and low frequency, low volume and high frequency. It gets confusing that any good mainly compound exercise workout that follows an increasing pyramid or 5x5 would work.

Yeah, with the biceps day before back, maybe retarded, may have a point because preexhausting the biceps will cause the back to do all the work and may turn rows to more of an isolation exercise. I realised it though, didn't feel like changing it, like i said i never did this workout, i always do three time a week, I just can't see the reason of why working out 5 times a week is worse then 3 times a week, of the total time you workout the whole week is eqaul.

Well, bigt, im all eyes on computer screen, let me have it.

 

[YoungIntricateMuscle]

Im thinking of using this workout here - http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm But, instead of doing the deadlifts, which don't feel right at all to me and kill my back even with proper form, i will do straight leg deadlifts. Maybe alternate week to week with leg presses. Is this a good idea, or are the deadlifts almost mandatory. I just feel squats and straightlegs will do the job equally enough with the right intesity. also, with the barbell rows, id rather do dual dumbell rows with chest on 45 degree bench. Or single hand bent over rows. Again because i don't like bending my back. Too risky, especially at my age, when i can still grow.

 

[fortunatesun]

Im thinking of using this workout here - http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm But, instead of doing the deadlifts, which don't feel right at all to me and kill my back even with proper form, i will do straight leg deadlifts.

Hmm you don't sound very enthusiastic...

• 
  1) you must not of read the part of the article that states re: substitutes- "Don't fuck with this."
  2) Stiff legs are a hamstring exercise not back
  3) If you don't like conventional DL then try sumo

Read the article called The Deadlift in the Information Vault. It will explain the difference between the two. There is also a video of a sumo deadlift in the joeskopec.com video link. Here's a good article: 10 Tips For Sumo Deadlifting.
Also just to make sure you were doing them right and for additional inspiration, here's a good breakdown of the conventional DL: Precision Pulling

 

[YoungIntricateMuscle]

Does this look like a good mass training program -

rm= rep max

Monday
Bench Press - 4 sets- 8rm, 6rm, 4rm, 2rm
Dips – 4 sets – max out - superset with Triceps extensions – 2 sets – 12rm, 10rm
Hanging Leg Raises - 2 sets – 20rm, 20rm
Decline Sit-ups– 2 sets – 20rm, 20rm

Tuesday
Rows - 4 sets- 8rm, 6rm, 4rm, 2rm
Pull-ups (all the way down and up) – 4 sets – max out - superset with Barbell curls – 2 sets – 12rm, 10rm

Wednesday
Squats - 4 sets- 8rm, 6rm, 4rm, 2rm
Military Press - 4 sets- 8rm, 6rm, 4rm, 2rm
Shrugs – 3 sets – 12rm, 10rm, 8rm

Thursday
Deadlifts - 4 sets- 8rm, 6rm, 4rm, 2rm
Seated calve raises - 3 sets – 12rm, 10rm, 8rm
Hanging Leg Raises - 2 sets – 20rm, 20rm
Decline Sit-ups– 2 sets – 20rm, 20rm


Fri. - off

Sat. - off

Sun. - off

Well, i guess will start doing regular deadlifts and rows.

I just like doing the pyramid and maxing out my reps on each set while still keeping good form. I always do warm-up sets with just the barbell, beforehand, to help get the form correct. The 5x5 doesn't really make much sense to me, except for the fact that everything is compound and you warm up to your final set to perfect form. I guess the benefits of the 4 warm up sets of 5 before the final fifth set of 5 reps is that you can repeat the exersise in two days and your body is always being stressed compoundly all at once, then a break, and again.

 

[YoungIntricateMuscle]

^^^^^^^^^ anyone?

 

[YoungIntricateMuscle]

how different would the program above would be from the 5x5? Im thinking of changing it from 4 sets of 8rm, 6rm, 4rm, and 2rm to a higher rep range of 4 sets of 10rm, 8rm, 6rm, and 4rm as to making it closer to muscle mass training rather then powerlifting. Any ideas?

 

[Protobuilder]

It's very diff't than the 5x5 described on Madcow's site (Starr/pendlay 5x5 plan).

Look, just start lifting heavy stuff, set it down, eat, and repeat w/ heavier stuff. Work hard at any program and you'll do OK. That's the key. Doing 10/8/6/4 vs. 8/6/4/2 is going amount to about 1/10 of jack shit in the long run. We're talking 2 reps difference. There's not much to discuss b/c the difference is minimal. Sets of 20 vs. 2, we've got something to talk about.

Just run w/ what you've got. Work hard, add weight to the bar as OFTEN as possible. Report back.

 

[YoungIntricateMuscle]

problem is...i can't lift till sept 1st. since i am in russia for the whole summer vacation, so im just gettin a plan and notebook ready now to definitely stay with and so that i won't change shit around when i wouldn't have time for it. Better to ask and be safe then sorry.

 

[anotherbutters]

Get yourself a copy of Dreschler, listed in PB's post #5 above. Take it with you when you go to Russia. You might as well learn a bit more about training if you can't train.