10wk Journal Track

[TheAccountant]

The purpose of this journal is to track my workout improvement for the next 10 weeks begining Dec 11 2006 throughout Feb 11 of 2007. The idea behind this journal is to serve as compass guide to aid me to determine if I'm making progressing toward my target goal or not (considering diet and supplement are optimal). My main intentions here is to keep it simple for obvious reasons of procrastination but I hope to periodically update it whenever possible. This is the first time I'm taking the effort to keep up a workout log to know where I started and where I'm heading.


Week 1 (Dec 11 thru 17 2006) I started with what I called general target body areas. Each workout session is at most an hour long in the evenings.

Mon

Squat 4 sets x 12 reps
leg press 4 sets x 12 reps
leg extension 3 sets x 10 reps

wide-grip inclind bench press 4 sets x 12 reps
medium grip flat bench press 4 sets x 12 reps
alternate dumbell curl 4 sets x 12 reps
seated one-arm-dumbell tricep extension 4 sets x 12 reps

Wed

Squat 4 sets x 12 reps
leg press 4 sets x 12 reps
leg extension 3 sets x 10 reps

wide-grip inclind bench press 4 sets x 12 reps
medium grip flat bench press 4 sets x 12 reps
alternate dumbell curl 4 sets x 12 reps
seated closed grip barbell tricep curl 4 sets x 12 reps

Fri

Squat 4 sets x 12 reps
leg press 4 sets x 12 reps
toe raise on wall calf machine 3 set x 10 reps

medium-grip flat bench press 4 sets x 12 reps
incline close grip bench press 4 sets x 12 reps
alternate dumbell curl 4 sets x 12 reps
seated closed grip barbell tricep curl 4 sets x 12 reps
inclind closed grip barbell tricep curl 4 sets x 12 reps

#post workout supplement: creatine (glutiamine and glusoamine)

[TheAccountant]

week2 is pretty much the same as week1 routine execept that I work out five days a week instead of thice a week (as notably recommended for muscle to grow).

Mon

flat-foot medium stance Squat 4 sets x 12 reps
deadlift 4 sets x 8-10 reps

wide-grip inclind bench press 4 sets x 12 reps
medium grip flat bench press 4 sets x 12 reps
alternate dumbell curl 4 sets x 12 reps
seated one-arm-dumbell tricep extension 4 sets x 12 reps

Tue

wide-grip inclind bench press 4 sets x 12 reps
medium grip flat bench press 4 sets x 12 reps
alternate dumbell curl 4 sets x 12 reps
triceps extension 4 sets x 12 reps
wrist curl 2 sets x 10 reps


Wed

Squat 4 sets x 12 reps
leg press 4 sets x 12 reps
deadlift 4 sets x 8-10 reps

wide-grip inclind bench press 4 sets x 12 reps
medium grip flat bench press 4 sets x 12 reps
alternate dumbell curl 4 sets x 12 reps
seated closed grip barbell tricep curl 4 sets x 12 reps

Fri

Squat 4 sets x 12 reps
leg press 4 sets x 12 reps
toe raise on wall calf machine 3 set x 10 reps

medium-grip flat bench press 4 sets x 12 reps
incline close grip bench press 4 sets x 12 reps
alternate dumbell curl 4 sets x 12 reps
seated closed grip barbell tricep curl 4 sets x 12 reps
inclind closed grip barbell tricep curl 4 sets x 12 reps

Sat

Squat 4 sets x 12 reps
deadlift 4 sets x 10 reps

medium grip flat bench press 4 sets x 12 reps
alternate dumbell curl 4 sets x 12 reps
seated closed grip barbell tricep curl 4 sets x 12 reps

*workout supplement: creatine (glutiamine and glusoamine)

[TheAccountant]

Tue (Dec 26 06): chest and thighs

wide-grip flat bench press 3 sets x 10 reps @ 50-80 Ibs
medium grip 1 set x 10 reps
wide-grip incline bench press 3 sets x 10 reps
medium grip 1 set x 10 reps

Squat 4 sets x 10 reps @ 80-100 Ibs

My left hand wrist is a little sore so I'm taking precaution to avoid wrist dislocation....didn't do any triceps or bicep

[TheAccountant]

Wed (Dec 27 06): chest workout 40min

medium grip inclind bench press 10 sets x 12 reps @ 80-110 Ibs.

[chest6]

kinna hard to gauge progress without listing numbers