Putt Punjabi's Journal

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Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Jul 24, 2008 6:06 pm

Welcome all, this is my first ever fitness journal and am hoping to get some help in cleaning out my workout and of any mistakes I may be making. I am 6'2" and 210lbs. I am also 21 years old. Thanks in advance guys.
Putt_Punjabi
 
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Jul 24, 2008 6:08 pm

July 22/08 Day 3 - SHOULDER & TRICEPS

Dumbell shoulder press
1X8 - 45lbs each hand
2X8 - 50 lb each
1X6 - 50 lb each - No spot :(

Dumbbell Front Raise
1X10 - 20lbs each
3X8 - 25 lbs each

Dumbell Shrugs
1X8 55lbs each hand
3X8 70lbs each hand

Lever Shoulder Press (Parallel Grip)
1X8 90lbs
2X4 220 lbs

Lateral Raise (The machine)
1X8 75lbs
3X8 90lbs


Barbell Shoulder Press (starting off) *Bar weight not included

1X8 40 lbs
3X8 50 lbs

Tricep Easy Bar Extension
1X8 50 lbs
3X5 70lbs and then do 3X5 60lbs to finish off the set (I cant fully do 3 sets of 70lbs)

Tricep Easy Bar Extension
1X8 50lbs
2X5 60 lbs and then do 2X4 50 lbs to finish off the set 9I can't fully do 3 sets of 60lbs)

Rope One Arm Tricep Extension
3X8 20 lbs
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Jul 24, 2008 6:20 pm

Day 4
Biceps and Lats


Chinups
1X10
2X5

Underhand Cable Pulldowns
1X12 120lbs
1X10 140lbs
1X 8 160 lbs
1X6 180lbs
1X4 200lbs

Front Lat Pulldown
1X8 120lbs
3X6 140lbs

Easy bar curl-ups
1X10 80lbs
3X8 70lbs

Barbell Reverse Curl
1X8 40lbs
3X8 50lbs

Easy bar curl-ups - 21 (Basically you go 7 times half way until you reach 90 degrees and then you go 7 times from 90 degrees to top position and then you do 7 full curl ups to complete a set of 21)
3X3 50 lbs

This was a short day since I was only in there for about 1 hr. Am hoping to make it up next time I hit the Biceps ;-)

Cheers
PP
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Re: Putt Punjabi's Journal

Postby Canuck Singh » Thu Jul 24, 2008 6:49 pm

Looks great Putt,

Check out my journal here: canuck-singh-pcfg-power-comes-from-god-journal-08-t7.html

I will be watching it closely, and I am sure you will learn Tonnes along the way. I have frequented some forum's with some really knowledgeable people, and some owner's of companies in UK and North America, and I will hopefully share what I have learned along the way. And I am sure as you train for your career you will teach us a thing or 2.

As this community grows you will find more and more motivation to keep going with your journal. Image

I will be re-starting my journal next week as I feel I need a change in routine. So I will be watching this one closely in the meantime Image
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Re: Putt Punjabi's Journal

Postby Canuck Singh » Thu Jul 24, 2008 7:28 pm

Looking at the exercises you do, about how many total sets would you say you hit each body part and how long are your workouts?

Here is a recap of your goals again:
- My goal is benching my weight atleast 4 times (210lbs)
- 40 Pushups (I can only do 26 right now)
- 15 Chinups (i can only do 10)
- 1.5 mile under 10 mins
- 50 curl-ups
***At the moment these are my goal, but I want higher then this.


Keep us updated on the progress, and your goals..
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Mon Jul 28, 2008 3:45 pm

DAY 5
CHEST & TRICEPS

I made some changes to my usual workout; I took the advice of Mr. Canuck (Vancouver Canuck's fan?) and did the possible:
1 - 5 minute slow treadmill jog at 5 speed and 1 incline
2- Stretch

And then perform the chest workout as the following:

***Bar weight is not included

FLAT BENCH PRESS WITH BAR

1X12 – BAR WEIGHT
1X10 – 40 lbs
1X10 – 50 lbs
1X8 – 90 lbs
1X8 – 110 lbs
2X4 – 130 lbs

INCLINE DUMBELL BENCH PRESS

1X8 – 40 lbs @ 2 incline
3X8 – 55 lbs @ 2, 3 and 4 incline

DECLINE BENCH PRESS WITH BAR

1X8 – 90 lbs
1X8 – 110 lbs
1X6 – 110 lbs (new goal is to get 8  )

STANDING CABLE CHESR FLIES
*** I need suggestions on which movement I should be working on or which I should do more?

AIMING FOR MID POSITION
1X8 20 lbs
2X8 30 lbs

AIMING FOR LOWER PICS
2X8 30 lbs

TRICEP EASY BAR EXTENSION
1X8 50 lbs
1X8 70lbs
2X5 70lbs and then do 3X5 60lbs to finish off the set

TRICEP EASY BAR EXTENSIION
1X8 50lbs
2X5 60 lbs and then do 2X4 50 lbs to finish off the set

CARDIO
Bike for 20 minutes

Lets just say, my chest was pumped after I was done… great results.. the cable’s really do the trick. Only thing was all my friends were laughing at me when I was putting on the 2 10’s at the start and then the 25 and then.. I was like **** it and went straight to 45.. I wont do that again next time lol.
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Mon Jul 28, 2008 4:14 pm

DAY 6
LEGS

1 - 5 minute stairmaster
2- Stretch

***Bar weight is not included

CALF RAISE

I like to workout the whole calf on this exercise, so basically I do the normal calf raise and then kind of make a upside-down “V” with my feet (toes have around 4 inches in-between them and heels and further out).
1X10 and 1X5 ( V ) 130lbs
3X8 and 3X5 ( V ) 180lbs

LEVER LEG EXTENSION

1X10 – 115lbs
1X8 - 130lbs
1X8 – 150lbs
1X 6 – 170 lbs
2X4 – 190lbs

SQUATS
1X8 – 50 lbs
3X8 – 90lbs

DEADLIFT
1X8 – 50 lbs
1X8 – 90 lbs
2X4 – 140lbs

LEVER LYING LEG CURL
1X8 – 90 lbs
1X8 – 120lbs
2X6 – 140lbs

*** While I was doing pushups and sit-ups in between these exercises and did not do any cardio because I couldn’t lift up my leg :-s
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Re: Putt Punjabi's Journal

Postby Canuck Singh » Tue Jul 29, 2008 7:55 pm

I made some changes to my usual workout; I took the advice of Mr. Canuck (Vancouver Canuck's fan?) and did the possible:
Looks good (pseydonym, will be revealed in due time)

1X6 – 110 lbs (new goal is to get 8  )

Ideally, of course, looks good

STANDING CABLE CHESR FLIES
*** I need suggestions on which movement I should be working on or which I should do more?
You can do whatever you like, decline, incline, wide, narrow. Find the style that suits you for what you want.

Lets just say, my chest was pumped after I was done… great results.. the cable’s really do the trick. Only thing was all my friends were laughing at me when I was putting on the 2 10’s at the start and then the 25 and then.. I was like **** it and went straight to 45.. I wont do that again next time lol.

Try warming up appropriately, if you don't like putting on 10s, try using Dumbbells/cabes to warm up the first few sets then move to the weights if thats better?

like to workout the whole calf on this exercise, so basically I do the normal calf raise and then kind of make a upside-down “V” with my feet (toes have around 4 inches in-between them and heels and further out).
Makes sense, is this on the plate machine?

SQUATS
1X8 – 50 lbs
3X8 – 90lbs
How did you find these?

*** While I was doing pushups and sit-ups in between these exercises and did not do any cardio because I couldn’t lift up my leg :-s
Hope that's a good sign...

:thumbs up: good effort all around
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Jul 31, 2008 12:31 pm

Good Morning all,

I got an idea, instead of posting my routine all over again, I will only post the changes that occured in the routines. So... here I go:

Shoulder Press (DB)
3X8 - 50lbs without any squating help
1X8 - 55lbs with a bit of help


Bicep Easy-bar Curl (21 exercise)
1X21 50lbs
3X19 50lbs


I chose to do the following as I find it much more comfertable
Bench press
1X12 Bar
1X12 50 lbs
1X10 70 lbs
1X8 90lbs
1X6 110lbs
3X4 130lbs

incline DB
1X10 45 lbs each hand
3X8 55lbs wihtout any spot :D

Tricep pull down
1X10 50lbs
3X8 70lbs - Yes! finally did 3 proper sets of 70lbs

Also, I have been adding situps right after my 5 min cardio warmup and have been performing 18 minute cardio after workout. I can feel myself getting stronger, hey canuck, you sure creatine isnt steroids? :-s
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Re: Putt Punjabi's Journal

Postby Canuck Singh » Fri Aug 01, 2008 6:15 pm

Grrr!

Creatine is an amino acid polymer. It is nothing more than a natural substrate produced in the body via the liver.

Exogenous sources are now produced synthetically using enzymes.

8-)
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Re: Putt Punjabi's Journal

Postby AmardeepSingh » Tue Aug 05, 2008 1:40 am

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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Tue Aug 05, 2008 3:03 pm

Thank you for the link, Sir.

I have been doing some running over the past couple of days, trying to work on my cardio and lose those love handles :). Today I am going to be changing my schduele for gym to make room for my cardio. I have been ending up with no cardio in couple of my gym session because I tend to be hungry, tired and just don't have enough time for cardio after my workouts.

So, I am going to be performing the following exercises over the next week, feel free to point out any mistakes or muscle combinations that I have not listed. I really don't know if I should stick to tricep/push one day and then biceps/pull after a day of rest?

Day 1 Monday

Bench Press
Incline Bench press
Decline bench press
Cable to aim pecs
Bicep curls
Hammer curls
Bicep 21

Day 2
Run
Sprints
Pushups (100 pushups program)
Chinups
Situps

Day 3
DB Bent over row
Incline Row
Lat pulldown
Seated Row
back extensions
Tricep pulldowns
And other tricep exercises

Day 4
Run
Sprints
Pushups (100 pushups program)
Chinups
Situps

Day 5
Squats
Dead Lift
Leg extension
CALF RAISE
LEVER LYING LEG CURL
Forearm exercises

Should I be taking creatine on my running days? Anything I should add? Which exercises should I not do because im sure im repeating 2 exercises like rows.

Thanks.
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Posts: 1187

Re: Putt Punjabi's Journal

Postby Canuck Singh » Sun Aug 10, 2008 8:06 pm

I have been doing some running over the past couple of days, trying to work on my cardio and lose those love handles :). Today I am going to be changing my schduele for gym to make room for my cardio. I have been ending up with no cardio in couple of my gym session because I tend to be hungry, tired and just don't have enough time for cardio after my workouts.

Hmm... definitely a sign to up the carbs during the workout

So, I am going to be performing the following exercises over the next week, feel free to point out any mistakes or muscle combinations that I have not listed. I really don't know if I should stick to tricep/push one day and then biceps/pull after a day of rest?
Give it a try and you will see how well you do with it. All the factors such as intensity, nutrition, recovery will play a part.
Day 1 Monday

Bench Press
Incline Bench press
Decline bench press
Cable to aim pecs
Bicep curls
Hammer curls
Bicep 21

Looks good to me!

Day 2
Run
Sprints
Pushups (100 pushups program)
Chinups
Situps

Day 3
DB Bent over row
Incline Row
Lat pulldown
Seated Row
back extensions
Tricep pulldowns
And other tricep exercises

Day 4
Run
Sprints
Pushups (100 pushups program)
Chinups
Situps

Day 5
Squats
Dead Lift
Leg extension
CALF RAISE
LEVER LYING LEG CURL
Forearm exercises

Your gonna have to see how your recovery during this, you may lose intensity during the week so have to be very on the spot with nutrition.
Should I be taking creatine on my running days? Anything I should add? Which exercises should I not do because im sure im repeating 2 exercises like rows.

Take creatine for the 5 days before and after training, and then cycle off of it at about 6-8 weeks. Then re-load
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Tue Aug 12, 2008 12:48 pm

Day 1 after switch up

A slow 5 minute warm-up and stretch.

Chinups
2X8 Bodyweight
1X5 Bodyweight

Lat pull down machine (Hammer Stregth

1X12 – 90lbs
1X10 140lbs
1X10 180lbs
1X8 200lbs
1X8 220lbs
1X8 230lbs
2X6 250lbs + 3 pulls with each hand to finish off a set of 8.

Cable Front Pull down
3X8 120lbs

Cable Pull down – Behind the neck
3X8 120lbs behind the neck

Lat full down – Mirroring Chinups

1X12 120lbs
1X10 140lbs
1X8 160 lbs
1X6 180 lbs

Tricep Easy Bar Extension
1X8 50 lbs
3X8 70lbs

Tricep Easy Bar Extension
3X8 50lbs

Rope One Arm Tricep Extension
2X8 20 lbs

Dumbbell Triceps Extension – Added this to my triceps workout
1X8 50lbs
1X8 55lbs
1X8 60lbs


*** Forgot to take creatine >.<
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Re: Putt Punjabi's Journal

Postby Canuck Singh » Tue Aug 12, 2008 3:31 pm

Good work, you've already trained! Alright, I will get myself in gear and down to the gym rite now!
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