A Noob's Workout Log

**mark_newcastle** · 09-14-2006, 10:46 AM

Removed

**mark_newcastle** · 09-14-2006, 10:48 AM

Wednesday 13th September

Chest/Shoulders

Incline Bench Press
220 x 7
220 x 6
220 x 4, followed by 132 x 7 immediately after.

Flat Dumbell Press
88 x 8
88 x 8
88 x 6

Dips
BW + 22 x 8
BW + 22 x 8
BW + 22 x 8

Cable Crossovers
60.5 x 12
60.5 x 12
60.5 x 12

Shoulders

Seated dumbell press
66 x 8
66 x 8
66 x 6

rear delts with cables
60.5 x 12
60.5 x 12
60.5 x 12

**mark_newcastle** · 09-16-2006, 09:21 AM

Friday 15th September

Deadlifts

132 x 10
220 x 6
308 x 4
396 x 4
396 x 4
396 x 4
396 x 4

reverse grip press
198 x 10
198 x 10
198 x 8

skulls
66 x 10
66 x 10
66 x 10

tricep pressdowns
99 x 12
99 x 12
99 x 12

**snoopy** · 09-16-2006, 09:32 AM

Originally Posted by Triple X

Don't like the back routine. Why are you doing back 2 times in a week? You have too much bicep work; especially for doing them with back.

I agree the back is a massive body part, that needs plenty of rest to grow. That your body will not get doing all those N/shifts. Plus whilst doing back you will hit biceps also, you could over train....Unless your using igf(I think).

**mark_newcastle** · 09-19-2006, 01:40 PM

Removed

**mark_newcastle** · 09-19-2006, 01:45 PM

Monday 18th September

Wide grip Pullups
BW x 12
BW x 12
BW x 12

Wide grip pulldowns

220 x 8
220 x 8
220 x 8

T Bar rows

220 x 8
220 x 8
220 x 8

Seated rows

220 x 8
220 x 8
220 x 8

Trap bar shrugs

220 x 10
220 x 10
220 x 10

machine shrugs

264 x 10
264 x 10
264 x 10

barbell curls

88 x 8
88 x 8
88 x 8

dumbell preacher curls

27.5 x 8
27.5 x 8
27.5 x 8

alternate dumbell curls

38.5 x 10

**mark_newcastle** · 09-21-2006, 11:34 AM

Wednesday 20th September

Incline Barbell Press
220 x 8
220 x 6
220 x 6 + 132 x 6

Flat dumbell press

88 x 8
88 x 8
88 x 8

Dips BW + 22lbs x 8
Dips BW + 22lbs x 8
Dips BW + 22lbs x 8

Cable Crossovers

66 x 12
66 x 12
66 x 12

Dumbell Press

66 x 8
66 x 6
66 x 6

Rear Delts w/ Cables

60.5 x 12
60.5 x 12
60.5 x 12

**mark_newcastle** · 09-26-2006, 12:10 PM

Removed

**mark_newcastle** · 09-26-2006, 12:12 PM

Monday 25th September

Wide grip Pullups
BW x 12
BW x 12
BW x 12

Wide grip pulldowns

220 x 8
220 x 8
220 x 8

T Bar rows

220 x 8
220 x 8
220 x 8

Seated rows

220 x 8
220 x 8
220 x 8

Trap bar shrugs

242 x 10
242 x 10
242 x 10

machine shrugs

264 x 10
264 x 10
264 x 10

barbell curls

88 x 8
88 x 8
88 x 8

cable curls

82.5 x 15
82.5 x 15
82.5 x 15

alternate dumbell curls

38.5 x 10

**mark_newcastle** · 09-29-2006, 06:33 PM

Wednesday 27th September

Incline Barbell Press
220 x 8
220 x 8
220 x 6 + 132 x 6

Flat dumbell press

88 x 8
88 x 8
88 x 8

Dips BW + 22lbs x 8
Dips BW + 22lbs x 8
Dips BW + 22lbs x 8

Cable Crossovers

66 x 12
66 x 12
66 x 12

Dumbell Press

66 x 8

Rear Delts w/ Cables

60.5 x 12
60.5 x 12
60.5 x 12

Side Laterals
27.5 x 10
27.5 x 10
27.5 x 10

**mark_newcastle** · 09-29-2006, 06:34 PM

Friday 29nd September

reverse grip press
198 x 10
198 x 10
198 x 8

skulls
66 x 10
66 x 10
66 x 10

tricep pressdowns
99 x 12
99 x 12
99 x 12

**mark_newcastle** · 10-03-2006, 12:52 PM

Monday 2nd October

Wide grip Pullups
BW x 10
BW x 10
BW x 10

Wide grip pulldowns

220 x 8
220 x 8
220 x 8

T Bar rows

220 x 8
220 x 8
220 x 8

Cable rows

220 x 8
220 x 8
220 x 8

Trap bar shrugs

242 x 10
242 x 10
242 x 10

machine shrugs

264 x 10
264 x 10
264 x 10

barbell curls

88 x 8
88 x 8
88 x 8

cable curls

82.5 x 15
82.5 x 15
82.5 x 15

alternate dumbell curls

38.5 x 10

**UpstateTank** · 10-06-2006, 01:26 PM

you've got some impressive #'s bro...keep up the good work!

**mark_newcastle** · 10-06-2006, 07:41 PM

hey man thanks for the msg

they'd be higher if it wasn't for these nightshifts

lol

**mark_newcastle** · 10-06-2006, 07:43 PM

Wednesday 4th October

Incline Barbell Press
231 x 4
220 x 8
220 x 6 + 132 x 6

Decline Barbell Press
286 x 4
220 x 8
220 x 8

Decline Press on Pec Deck
176 x 8
176 x 8
176 x 8

Cable Crossovers
66 x 12
66 x 12
66 x 12

Rear Delts w/ Cables

60.5 x 12
60.5 x 12
60.5 x 12

Side Laterals
27.5 x 10
27.5 x 10
27.5 x 10

**mark_newcastle** · 10-06-2006, 07:47 PM

Friday 6th October

Deadlifts
133.8 x 6
220 x 6
308 x 4
396 x 4
396 x 4

Reverse Grip Smith Machine Press
220 x 8
220 x 6
198 x 8

Skulls
66 x 10
66 x 10
66 x 10

Tricep Pressdowns
99 x 12
99 x 12
99 x 12

**mark_newcastle** · 10-09-2006, 05:41 AM

Saturday 7th October

Leg Extensions
220 x 12
220 x 12
220 x 12

Leg Curls
100 x 12
100 x 12
100 x 12

Machine Squats
350 x 10
350 x 10
350 x 10

**mark_newcastle** · 10-10-2006, 11:26 AM

Monday 9th October

Wide grip Pullups
BW x 10
BW x 10
BW x 10

Wide grip pulldowns

220 x 8
220 x 8
220 x 8

Cable rows

220 x 8
220 x 8
220 x 8

Trap bar shrugs

242 x 10
242 x 10
242 x 10

dumbell shrugs

110 x 12
110 x 12
110 x 12

barbell curls

88 x 8
88 x 8
88 x 8

cable curls

82.5 x 15
82.5 x 15
82.5 x 15

**mr amp** · 10-10-2006, 02:06 PM

alreet mate looking good considering ur work pattern . wear bouts in newcastle u training like .i only live down the road in south shields .

**Columbus** · 10-11-2006, 05:54 AM

How is your weight and diet coming along bro?

**mr amp** · 10-12-2006, 04:06 AM

alreet mate wear bouts in newcastle u training like . i only live in s/shields like good strip on you considering ur work pattern ..

**mark_newcastle** · 10-16-2006, 02:02 AM

Removed

**mark_newcastle** · 10-16-2006, 02:05 AM

Wednesday 11th October

Incline Barbell Press
231 x 4
220 x 8
220 x 6 + 132 x 6

Flat Dumbell Press
88 x 10
99 x 8
110 x 4

Dips
BW + 20 x 8
BW + 20 x 8
BW + 20 x 8

Cable Crossovers
66 x 12
66 x 12
66 x 12

Rear Delts w/ Cables

60.5 x 12
60.5 x 12
60.5 x 12

Side Laterals
27.5 x 10
27.5 x 10
27.5 x 10

**mark_newcastle** · 10-16-2006, 02:05 AM

Removed

**mark_newcastle** · 10-16-2006, 02:06 AM

Saturday 14th October

Leg Extensions
220 x 12
220 x 12
220 x 12

Leg Curls
100 x 12
100 x 12
100 x 12

Machine Squats
350 x 10
350 x 10
350 x 10

Seated Calf Raises
110 x 20
110 x 20
110 x 20

**Bruce000** · 10-16-2006, 03:07 AM

Mark your looking good. Obviously getting results with what you are doing. Just a small question. is there a reason why you do not increase your weights with each set? Or is this purely for maintenance? Thanks
B

**mark_newcastle** · 10-16-2006, 03:12 AM

Removed

**Bruce000** · 10-16-2006, 03:20 AM

Thanks 4 the info. Obviously what ever your doing is working.
Cheers
B

**mark_newcastle** · 10-16-2006, 03:25 AM

Removed

***perfectbeast2001*** · 10-16-2006, 04:10 AM

still watching the log man. Good work. Post some pics!!

**mark_newcastle** · 10-16-2006, 04:15 AM

hey man, aint had time to get much done lately, working so much atm!

congrats on yer promotion btw, hope your own training is going good!

**mark_newcastle** · 10-17-2006, 01:25 PM

Monday 16th October

Wide grip Pullups
BW x 10
BW x 10
BW x 10

Wide grip pulldowns

220 x 8
220 x 8
220 x 8

Cable rows

220 x 10
220 x 10
220 x 12

dumbell shrugs

110 x 12
110 x 12
110 x 12

Machine shrugs

264 x 12
264 x 12
264 x 12

barbell curls

88 x 8
88 x 8
88 x 8

cable curls

82.5 x 15
82.5 x 15
82.5 x 15

**mark_newcastle** · 10-19-2006, 11:50 AM

Wednesday 18th October

Incline Barbell Press
242 x 6
242 x 6
242 x 5

Flat Dumbell Press
110 x 7
110 x 6
99 x 2.2

Dips
BW x 12
BW x 12
BW x 12

Cable Crossovers
72 x 12
72 x 12
72 x 12

Rear Delts w/ Cables

60.5 x 12
60.5 x 12
60.5 x 12

Side Laterals
27.5 x 10
27.5 x 10
27.5 x 10

**mark_newcastle** · 10-23-2006, 03:29 AM

Friday 20th October

Deadlifts
133.8 x 6
220 x 6
308 x 4
396 x 4
440 x 2
506 x 2 woo hoo

Reverse Grip Smith Machine Press
220 x 8
220 x 8
220 x 6

Skulls
66 x 10
66 x 10
66 x 10

Tricep Pressdowns
99 x 12
99 x 12
99 x 12

**mark_newcastle** · 10-23-2006, 03:31 AM

Saturday 21st October

i was nackered off deadlifting the night before and working before the gym, so had to take it easy on legs again...

Leg Extensions
220 x 12
220 x 12
220 x 12

Leg Curls
100 x 12
100 x 12
100 x 12

Machine Squats
350 x 10
350 x 10
350 x 10

Seated Calf Raises
110 x 20
110 x 20
110 x 20

***perfectbeast2001*** · 10-23-2006, 04:38 AM

thats some good deadlifting there!!

**mark_newcastle** · 10-23-2006, 04:57 AM

cheers man!

i failed at 550 though

think if id done it earlier id have nailed it but i was just worn out!

**mark_newcastle** · 10-24-2006, 12:43 PM

Monday 23rd October

Wide grip Pullups
BW x 10
BW x 10
BW x 10

Wide grip pulldowns

187 x 12
187 x 12
187 x 12

Cable rows

220 x 12
220 x 12
220 x 12

dumbell shrugs

110 x 12
110 x 12
110 x 12

Machine shrugs

264 x 12
264 x 12
264 x 12

barbell curls

88 x 8
88 x 8
88 x 8

cable curls

82.5 x 15
82.5 x 15
82.5 x 15

**ASN** · 10-24-2006, 02:57 PM

Great log bro! Keep up the good work

**mark_newcastle** · 10-26-2006, 12:57 PM

Wednesday 25th October

Flat Bench Press
286 x 6
220 x 12
220 x 10

Incline Dumbell Press
88 x 8
77 x 12
77 x 10

Dips
BW x 12
BW x 12
BW x 12

Cable Crossovers
72 x 12
72 x 12
72 x 12

Rear Delts w/ Cables

60.5 x 12
60.5 x 12
60.5 x 12

Side Laterals
27.5 x 10
27.5 x 10
27.5 x 10

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