Bryan's Log Book
Bryan, I attached the newest log book for you with your workout. The table you were filling in before is for planning purposes only. I like to use that for planning out cycles before starting. That table will become very useful for your next cycle because we'll know more about what you can lift for each exercise. It's tough to use that for beginners because we don't yet know what you are capable of on each exercise.
So, I made you a sheet to record each workout. I entered your workout in that sheet. Check it out.
So, I made you a sheet to record each workout. I entered your workout in that sheet. Check it out.
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BryansWLCLogBook.xls, 81 KB
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Replies to This Discussion
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Permalink Reply by Bryan on -
Thanks Josh,
I will start updating this very shortly. It's been a wild week and lots of timing of things has been thrown off, but I have at least adhered to my workout days and weights.
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Permalink Reply by Bryan on
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This is a recap of prior workouts, however I am starting my log at May 30, instead of going back through all my emails to find out what I did.
May 30, 2008
20lb's of weight
- Dumbbell Squats
- Swiss Ball Dumbbell Bench
- Dumbbell Stiff Legged Deadlifts
- Dumbbell Bent over Rows
- Overhead Dumbbell Press
15lb's of weight
- Alternate Dumbbell Curls
- Close Grip Dumbbell Bench
- Pinwheel Curls
Body Weight
- Pull Ups (3)
- Standing Dumbbell Calf Raises (30 with 3 second pauses at top and bottom)
Calories
Not exactly sure...it has been very busy lately so I try and reach around the 2500 mark daily. Protein intake is consistently 170g+...however I am burning through my protein powder probably faster then I had hoped for.
Video: http://btk.name/workouts/may_30_2008.html
June 2, 2008
Every thing stayed the same as above, except the 15lb exercises got increased to 20lb's.
Pullups increased to 4.
Calories:
Again, trying to keep it high, but a lack of grocery shopping and a busy schedule has not allowed me to keep a consistent monitor on how many calories I am bringing in.
Video: http://btk.name/workouts/june_2_2008.html
June 4, 2008
25.5lb's of weight
- Dumbbell Squats
- Swiss Ball Dumbbell Bench
- Dumbbell Stiff Legged Deadlifts
- Dumbbell Bent over Rows
- Overhead Dumbbell Press
20lb's of weight
- Alternate Dumbbell Curls
- Close Grip Dumbbell Bench
- Pinwheel Curls
Body Weight
- Pull Ups (5)
- Standing Dumbbell Calf Raises (30 with 3 second pauses at top and bottom)
No video this time
Calories: Same as before
June 5th, 2008
Cardio: Ran 2 miles, about 20 minutes. Very hot, 90 degrees.
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Permalink Reply by Bryan on
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June 6, 2008
28lb's of weight
- Dumbbell Squats
- Swiss Ball Dumbbell Bench
- Dumbbell Stiff Legged Deadlifts
- Dumbbell Bent over Rows
- Overhead Dumbbell Press
23lb's of weight
- Alternate Dumbbell Curls
- Close Grip Dumbbell Bench
- Pinwheel Curls
Body Weight
- Pull Ups (6)
- Standing Dumbbell Calf Raises (30 with 3 second pauses at top and bottom)
Video: http://btk.name/workouts/june_6_2008.html
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Permalink Reply by Bryan on
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This is my latest Excel Spreadsheet...there are many tabs I have not touched, nor do I fully understand what I should enter on them, but the weight lifting tab should be updated.
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BryansWLCLogBook_updated.xls, 77 KB
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Permalink Reply by Josh on -
Bryan, good job so far!
Be careful on that swiss ball. Scared me a little bit on that set of Bench Press. I need to see if you think you can continue increasing the weight throughout the next two weeks of 10 reps.
We can go one of two ways here.
1. We can lower the weights back down for the first few workouts of this coming week and increase the number of sets to 2 or 3.
OR
2. We can keep increasing the weight throughout the next two weeks.
I need to know how you feel about the weights as of now to know the best way to go. Are you feeling good or do you feel like you need a little break? If you feel like the weights are too much right now, we can go with option 1 while increasing sets. Have you been getting sore any more?
And good job on the log book. Please add your body weight each week when you take it on Mondays. That will really help too. And whenever you can, get a calorie count too. You are doing very good so far. Be careful on that swiss ball.
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Permalink Reply by Bryan on
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I just slightly did have my footing planted before starting...that was my fault. It wasn't because I had to much weight, I just had the weights up above me stretched out and trying to regain my footing, which was stupid.
I think I can continue increasing weight. I can probably add weight now to the calves. I need to still build the calf block...just haven't had the time (no matter how easy you say it is :)
So going with option #2, what does that mean for this next week?
Also, I took my fat snippets (sending you a video on if I did it correctly in a bit), and my chest was 20mm, thigh was 36, and my stomach was 40.
I just didn't know how deep to pinch the skin. Was I supposed to pinch as close to the pure muscle as possible? Watch the video.
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Permalink Reply by Bryan on
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Took my initial fat measurements using my calipers
Chest - 20
Thigh - 36
Stomach - 40
I have yet to plug them into the formula listed on http://www.weight-lifting-complete.com/measuring-body-fat.html
Maybe there is an easier calculator somewhere :)
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Permalink Reply by Josh on
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Good choice on Option 2. It's the best way to go if you think you can do it. If the weight gets too heavy and you can't get the target reps, keep the weight constant for the next workout. You will have different strength levels on different exercises so assess each exercise differently as you go. I'll help you along the way.
For this first workout next week, do 10 reps and 2 sets of each. Keep the weight the same as last workout on all exercises.
Get the calf block whenever you can. Even a single block of wood would probably work better for you. Like a 2x8...or you can use two weight plates on the ground next to each other...
You're not far off with the measurements. See this for pictures...You need to do a vertical one for your stomach and one inch to the right of your belly button. You were horizontal. Look to me like you are pinching with the correct method, so that's good. Chest needs to be midway between nipple and arm pit at a diagonal. Thigh needs to be in center of thigh. See that link for pictures.
As far as calculations, simply input them into the page "Cycle Assessment" in your log book. It calculates everything for you! Fill in "Ab SF" for Stomach, "Chest SF" for Chest, and "Thigh SF" for Thigh. SF = Skinfold.
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Permalink Reply by Bryan on
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Thanks.
Ok, so whatever weight I lifted this past Friday, I should do the same for Monday, except 10 reps and 2 sets?
I talk to my wife, and she seems to think I am pinching too much skin/fat, and possibly even some muscle. I will check that link out.
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Permalink Reply by Josh on
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Actually, the measurements look too high for you. You definitely don't want to pinch the muscle. You'll get the feel of the difference between the muscle and fat with some practice.
Do you have the locusts outside where you live? I've been mowing and those things are attacking me. I took a break for a second.
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