A Noob's Workout Log

[mark_newcastle]

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[mark_newcastle]

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[mark_newcastle]

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[mark_newcastle]

Monday 7th August

felt quite refreshed today, from sleeping most the weekend

Back/Traps/Tris

wide grip pullups
bw x 12
bw x 12
bw x 10

wide grip pulldowns
198 x 8
198 x 8
198 x 8

T-Bar rows
198 x 8
198 x 8
198 x 6

seated machine rows
100 x 8
100 x 8
100 x 8

traps:
trap bar shrugs
220 x 12
220 x 12
264 x 8

machine shrugs
264 x 15
264 x 15
264 x 15

biceps:
EZ bar curls
77 x 8
77 x 8
77 x 8

dumbell preacher curls
27.5 x 8
27.5 x 8
27.5 x 8

cable hammer curls
82.5 x 10
82.5 x 10
82.5 x 10

and that wraps up todays workout

off to work now

[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.

[perfectbeast2001]

Hey bro. I will be watching your log. Always good to see a fellow brit on here. It must be hard working those night shifts and keeping the diet going. Im in a similar situation but i get home about 3.30am so not as bad. Is that you in the avvy? If so then lookin good. Try and post some pics so we can track your progress. Have to agree on back comment above, why do back twice a week??

[Hellmaskbanned]

will be reading this!
Nice stats already by the way.

[cherokee6]

Sick stats and great dedication is apparent. I am very lucky because i worked in a warehouse for the summer, but quit that a week ago [going back to school]. It's tough to find time to eat, or eat everything in the time they give you for break> noting your 3 cans of tuna... HOLY JEBUS. I will be reading this as well.

and question...are your lifting weights in Kg or lb?

[mark_newcastle]

Sick stats and great dedication is apparent. I am very lucky because i worked in a warehouse for the summer, but quit that a week ago [going back to school]. It's tough to find time to eat, or eat everything in the time they give you for break> noting your 3 cans of tuna... HOLY JEBUS. I will be reading this as well.

and question...are your lifting weights in Kg or lb?

hey guys cheers for feedback. all my weights are in KG...(i wish lol)

i will mark all my weights in lbs on the logs to keep in with the rest of the logs on here, will try and sort some pictures out for this weekend.

basically i work back twice a week because my workout partner picked the routine and i follow him, he's competing next year, the 2nd back day is mainly focusing on deadlifts.

triplex: how would you recommend i work biceps? maybe 6 sets as opposed to 9 ?

[Triple X]

well here is how I look at it. You are already going to involve your biceps when you do back. Especially with your back routine because you have 2 rowing exercises and a pulldown movement that directly hits the biceps. There is no need IMO to do so many sets for biceps IF you do the exercises right. If you want to do 3 different exercises for biceps that's fine, but take it down to 2 sets on each.
Trust me, if you are lifting right you should be torched after 6 good sets.

[cherokee6]

I agree with Triple X. My workout, as of now, involves 2 days of back as well (one day lower, while the other is upper/traps). And I do bis on those days. If I have learned anything I know that I would go catabolic if I did as many sets as you expressed in your log. Try it out--you should be happy with the results. Good call X.

[mark_newcastle]

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[perfectbeast2001]

I have the same problem with my training partners, especially on leg day.

[mark_newcastle]

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[mark_newcastle]

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[Triple X]

Are you doing pre-exhaust? If not then why are you doing flys first?

[mark_newcastle]

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[Triple X]

OK then it makes sense. HOWEVER, I would NOT do this all the time. pre-exhaust does work but keep it to a minimum. Maybe twice a month.

[mark_newcastle]

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[mark_newcastle]

Friday 11th August

Back/Tris

Deadlifts
198 x 15
242 x 10
330 x 8
407 x 6
484 x 2

Barbell Rows
198 x 8
198 x 8
198 x 8

Tris:

Reverse grip press
198 x 10
198 x 10
198 x 10

Skulls
66 x 9
66 x 8
66 x 8

bench dips
BW + 44 x 10
BW + 44 x 10
BW + 44 x 10

[mark_newcastle]

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[perfectbeast2001]

you got some nice weights on those deads bro, keep it up!!

[mark_newcastle]

Monday 14th August

hey guys, hows it going.

Back/Traps/Bis

wide grip pullups
bw x 12
bw x 12
bw x 12

wide grip pulldowns
198 x 8
198 x 8
198 x 8

T-Bar rows
198 x 8
198 x 8
198 x 6

seated machine rows
110 x 8
110 x 8
110 x 8

traps:
trap bar shrugs
220 x 12
220 x 12
264 x 8

machine shrugs
264 x 15
264 x 15
264 x 15

biceps:
EZ bar curls
77 x 8
77 x 8
77 x 8

dumbell preacher curls
33 x 8
33 x 8
33 x 8

[mark_newcastle]

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[mark_newcastle]

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[mark_newcastle]

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[mark_newcastle]

Monday 21st August

Back/Traps/Bis

wide grip pullups
bw x 12
bw x 12
bw x 12

wide grip pulldowns
198 x 8
198 x 8
198 x 8

T-Bar rows
209 x 8
209 x 8
209 x 6

seated machine rows
110 x 8
110 x 8
110 x 8

traps:
trap bar shrugs
220 x 12
220 x 12
264 x 10

machine shrugs
264 x 15
264 x 15
264 x 15

biceps:
EZ bar curls
88 x 8
88 x 8
88 x 6

dumbell preacher curls
33 x 8
33 x 8
33 x 8

[heavyrotation92]

impressive stats newcastle. if you don't mind me asking, have you dabbled on the dark side, or all natty?

[mark_newcastle]

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[mark_newcastle]

Wednesday 23rd August

Chest/Shoulders

Bench Press
264 x 8
264 x 8
264 x 6

Incline Press (with 2 second hold at bottom of rep)
198 x 8
198 x 8
198 x 8

Dips
BW + 33lbs x 8
BW + 33lbs x 8
BW + 33lbs x 8

Cable Crossovers
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

Rear delts with cable machine
55 x 12
55 x 12
55 x 12

[mark_newcastle]

Friday 25th August

Back/Traps/Tris

Deadlifts
198 x 15
242 x 10
330 x 8
418 x 4
418 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 10
99 x 10
99 x 10

[mark_newcastle]

Tuesday 29th August

turned up to the gym yesterday to find the guy left an hour early

sucks eh!!

i can't train wed or thurs this week because im off to hospital/other commitments, so i crammed yesterdays back and biceps, and tomorrow's chest into the one workout:

Pullups
BW x 12
BW x 12
BW x 12

Pulldowns
198 x 8
198 x 8
198 x 8

T-Bar rows
209 x 8
209 x 8
209 x 8

Flat Bench Press
110 x 10
110 x 10
110 x 10

Incline Press (with 2 second hold at bottom of rep)
198 x 8
198 x 8
198 x 8

Incline Flyes
55 x 10
55 x 10
55 x 10

Barbell Curls
88 x 8
88 x 8
88 x 8

Dumbell Preacher Curls
33 x 8
33 x 8
33 x 8

[Columbus]

love it bro...nice lifts, nice pics....you like training every other day? How is your diet on off days? Same?

[mark_newcastle]

hey columbus, cheers bro.

yeah pretty much the same, with the exception of the PWO shake.

just started my 3rd cycle so hopefully going to boost things up a little in the next few weeks

[mark_newcastle]

Friday 1st September

Deadlifts
198 x 20
242 x 10
330 x 8
396 x 6
418 x 4

Bent Over Rows

198 x 8
198 x 8
198 x 8

Shrugs

220 x 12
220 x 12
220 x 12

Machine Shrugs

253 x 12
253 x 12
253 x 12


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]

Monday 4th September

Back/Traps/Bis

wide grip pullups
bw x 12
bw x 12
bw x 12

wide grip pulldowns
220 x 8
220 x 8
220 x 6

T-Bar rows
220 x 8
220 x 8
220 x 6

seated machine rows
110 x 8
110 x 8
110 x 8

traps:
trap bar shrugs
220 x 12
220 x 12
264 x 10

machine shrugs
264 x 15
264 x 15
264 x 15

biceps:
EZ bar curls
88 x 8
88 x 8
88 x 8

dumbell preacher curls
33 x 8
33 x 8
33 x 8

starting to feel a bit stronger now, gonna look to up the bench press this coming wednesday aswell!

[mark_newcastle]

Wednesday 6th September

Chest/Shoulders

Bench Press
264 x 8
264 x 6
286 x 4

Incline Dumbell Press
77 x 8
77 x 8
77 x 8

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
60.5 x 12
71.5 x 8
77 x 5

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

[mark_newcastle]

Friday 1st September

Deadlifts
220 x 10
330 x 8
396 x 6
440 x 2
462 x 1

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]

Back/Traps/Bis

wide grip pullups
bw x 12
bw x 12
bw x 12

wide grip pulldowns
220 x 8
220 x 8
220 x 6

T-Bar rows
220 x 8
220 x 8
220 x 8

seated machine rows
110 x 8
110 x 8
110 x 8

traps:
trap bar shrugs
220 x 12
220 x 12
264 x 10

machine shrugs
264 x 15
264 x 15
264 x 15

biceps:
EZ bar curls
88 x 8
88 x 8
88 x 8

dumbell preacher curls
33 x 8
33 x 8
33 x 8

[Columbus]

only 3x a week bro? dont u get antsy on your off days? I got one a week and feel like going everyday!