Having a personal workout log is a good way to keep track of your progress in the gym. However, people are taking it one step further and are tracking their progress on the forum for all members to see... TALK ABOUT PRESSURE TO SUCCEED!
I have compiled a bunch of journals that are excellent and deserve a lot of credit for their hard work. Posting your daily workouts is embarrassing to some and down right humiliating to others. These people found the courage to post their daily workouts and tell you about their progress as well as their sticking points.
Follow them through their daily life in the gym and see what they go through in order to achieve their goals.
iron619 - BodySpace
Hello everyone and welcome! This is my first online training journal, and I invite anyone to frequent this thread and throw in your comments. Any constructive criticism, opinions, and advice will be greatly appreciated, and I thank you in advance. I'm sure there will be times where I may skip a workout, or won't have the time to post my training results for that day, but I will work hard in being dependable and committed to this journal and to all of you as well.
My current routine is very similar to young_squatter's DFT routine, fittingly, since the members who helped design his routine have also played a role in helping design mine. However, my routine is tailored to fit my experience level and goals.
ossizen - BodySpace
I think I got a workout program (split training) devised to help me here. I don't know how long this will take. But we shall see.
It seemed that the workout I was doing had a bit too much cardio (doing a lot of medium sets and not more heavy sets at lower reps).
Today, I did chest press, lat pull downs, fliers, military press, cable rows, hammer curls (the curling machine I used has grips I can rotate to a comfortable angle; I kept my hands vertical when my arms are almost extended out and with my thumbs off the handle), and finally crunches.
For each (except for the crunches), I did 50% of my approximate 1RM as my warmup (10 reps), and then 80% of my 1RM (8-10 reps for 1st set and 6-8 reps on the 2nd set).
By the time I was done, I started feeling a bit of a burn in my shoulders, my back, and my chest. Not as much of one in my arms though. That workout felt good today.
jked4life - BodySpace
When I was in high school, I was 6'2 at about 160 pounds. I gained fat weight during college and some muscle from lifting. After a year and a half of working out, I have lost some fat weight and put on a lot of muscle. I am now weighing in at about 240-245 with about 15% body fat.
I am quite pleased with my size gains, but not with my body fat percentage. As a meso-endo, I haven't had much trouble putting on muscle, but body fat is a constant concern. I would eventually like more size, but I feel like I need to get body fat under control first.
G Diesel - BodySpace
My short term goal is to get up to a hard and consistent 260. I'm a big believer in getting yourself to a certain baseline bodyweight and giving your body time to adapt and refine that size. I'm going to be training balls out leading up to the Arnold Expo and beyond.
So, if you're with me and you have your own journey to share, or if you just need to light a fire under your ass--something we all need from time to time, this your place. Let's help each other get big. Peace, G
-calvus- - BodySpace
Hello all. I'm finally back and ready to do a serious routine. After my last run in, i'm ready to apply myself to something a little more recovery friendly. All my small pains and injury's have subsided and am more motivated than ever. What started out as a way to "tone up a bit", has moved on to a full blown dependency.
My main goals throughout this will be strength. With strength, the size will come. My goals by end of year are 350 for bench, 500 for deadlift, and 405 for squat. 1255 total. I'm assuming everyone is familiar with the 5x5 routine which is so popular here. Lets get started.
bigpoppaproppy - BodySpace
Current Training Goals:
Modified Miami hurricanes off season football routine combined with the USC off season routine.
young_squatter - BodySpace
scott_donald - BodySpace
Ok here goes...
I have followed so many routines lately... I get bored real easily and change then but I have found one I really like...
boyscouT - BodySpace
The purpose of this journal is for mainly my own way to log my diet, workout journal, and supplements. Comments/Views are welcome, but in no way necessary. The reason why the title says '20 to 50 lb Bulk' is because I honestly don't know how my frame will look with added muscle, until I actually get it. This bulk may last as little as 2 months, or run for as long as 5. Most likely the latter. After my bulk, I will cut down to 10% body fat.
Bulk begins today, April 1st, 2006 @ 6am. First workout in three months begins at 8am. Why is this my first workout in 3 months? Simple, surgery. 4 of them. I'm fully recovered now, so let's get this show on the road.
Wheelies - BodySpace
Guess Ill start a journal too. Since I'm starting this on Saturday, Ill just start it off with last weeks workouts.
j_neatherlin - BodySpace
I have started a couple of training logs previously and was going to start another. I realize that it's kind of stupid, but since the last one was entitled "CEX/Nitrous training log" and I'm not longer on CEX/Nitrous it would be silly for me to continue using that journal. And the first was entitled "My Doggcrapp training journal" and since I'm no longer training DC style, it doesn't fit there, either.
So, whatever I'm going to lump them all together and start a new one.
r-ban - BodySpace
Hello. I've been registered on these boards for a few months but have been reading them for a bit longer and I thought it was time I posted my own journal. But I'll tell you my story first. I graduated from high school at the end of 2004 at 5"9" and about 90kg, with a pretty fat frame.
Like many others in my generation I neglected my body and didn't really respect it. But when 4 month holidays started I thought I might try doing something about it. In about 9 months I dropped to 72 kg, while increasing my strength in most areas.
However, in my haste to lose weight I made a few mistakes like not getting a proper weights regime (ie more balanced) going and still not getting enough protein. Taking care of diet has been a bit of a battle because my parents haven't been very cooperative in overhauling the family dining habits so I've had to do it myself to an extent. I think this may change though in the future.
Rune - BodySpace
Hi, not really new to the site. I generally just kind of browse around and chime in from time to time. But I finally think it's about time I started one of these little gems, to both keep me motivated and track my progress.
A little run down, I started lifting seriously over a year ago (~15 months), and since then have tried many different workout styles (5x5, splits, you name it). Right now I am kind of just doing my own thing. I have a cycle that I have been going with for about a month, and I've been liking it so far.
JoeDirtBody - BodySpace
I've been lifting for 6 years, 4 of which was for football, which I played starting OT for my senior year on our 10-0 team (just thought I would say that, I'm real proud of it, since I only way 200, but started on a great team at OT). Basically the football workouts consisted of bench squat incline and power clean, with a few axillary lifts now and then.
The whole time I was always looking into workouts, and always like to read about nutrition. After the season was over, I decided to get on this board, and start working out for myself. I've got pretty good genetics, and a large bone structure. I think I'm pretty strong for my age (I was the 2nd best athlete at my school(well that is only measured by lifting and 40 times, I defiantly wasn't the 2nd best athlete on the field, or I would of got a scholarship)).
I'm going to Texas A&M in the fall, and I'm ready to be on my own. My ultimate goal is to be functionally strong, with a great build. Not humongous, but a build were people will notice you defiantly workout. I want to be solid as well. So I figured this DF workout would be great. It's a proven workout, and I love that.
Still Shruggin - BodySpace
Here's my new journal. It's an upper/lower.
Mixed Grip Pull ups:
7XBW+10, 7XBW+10, 5XBW+10
Seated Overhead Barbell Presses:
8X120, 6X120, 5X110
One Arm Dumbbell Rows:
6X75, 6X75, 6X75
Incline Db flies:
10X45, 10X45, 10X45
Overhead 2 Hand Db Ext:
8X65, 8X65, 9X65
Mxdawg - BodySpace
Just came off from HST training 2 weeks ago and I noticed significant increases in strength. I finished my last Max-ot routine 8 weeks ago, time to start again. I will include HIIT style cardio twice weekly p/c/f ratio: 40/60/30 including carb refeed days.
benchintraining - BodySpace
Well, it seems that everyone is having success with this program so I am going to try it out. I am 37 yrs old and have been lifting for the past 18 months. I used to lift when I was in HS and college but with marriage and life I took a 13 year vacation. When I started back I could bench 205 and squat 225 (that was a humbling experience) so I have made some respectable gains but I am still very weak and have way too much fat.
Jesin - BodySpace
Hey guys. I decided to log mine on here as well. Everyone else seems to be doing it and it gives a little motivation and drive to workouts I'd assume. Anyway's I start logging as of tomorrow.
gympunk - BodySpace
I need to continue to gain LBS & finetune on my upper body, get my BF% down alittle & Get F'kn motivated to stick w/a Leg routine (my weakness) to help gaining Lbs overall!! Also need to straightedn out my diet: less crap &more protein, good carbs....
spytech - BodySpace
Thought I would join the fad and start a workout log.
To get acquainted, here are my pics thread from Early Jan this year.
In those pics I was just ending bulking and was weighing in around 201-204 (5'10")
Today I am starting my 4th week of cutting and current weigh around 192-195, give or take a few pounds each day. Once I hit 190 I am going to start another clean bulk.
spytechs wife - BodySpace
Goals: eat more, realize I'm not going to get fat, like myself, stop binging on weekends, squat 150 and bench 100 by end of summer
I've developed a serious problem this summer of not eating enough and TOTALLY hating myself. It pretty much sucks, and I'm very unhappy and ashamed of myself. I started cutting in Feb 2004 and haven't stopped since. I lost 30 lbs and I'm really proud of that but I really wanted to see my abs.Unfortunately, that is where I hold my fat and I have to accept that. So the past 3 months I have been down around 1200 cals a day. I know it's terribly unhealthy and my body is probably starving and storing fat, since I haven't lost ANY weight during that time. (I really hope that 1200 cals is not my maintenance!) I am constantly hungry and obsessing about when I get to eat next and everything in my life is suffering because of it. And usually on Saturday, I try to pack in every kind of food I craved all week.
So, starting this week (after an awful binge weekend) I'm upping my cals by adding another bowl of Special K into my diet after my workouts, and a half of a yam at supper. I'm SOOOO excited, because I love special K! But I'm really scared of gaining weight. I have an awful self image and absolutely no self esteem at all. But what I do have is the awesome support of my husband (who yesterday threatened to call a "special doctor" if I didn't listen to his advice- hence I will eat more and do this journal!), and hopefully my friends here who will kick me in the arse if I get out of line.
My workouts will remain the same for now. Hopefully since I'm eating more my weights will increase and that would be pretty cool, since I've been stale in moving forward with my lifts lately.
This is REALLY embarrassing for me to admit this stuff to anyone but my husband, but I would appreciate some tough love and any advice or comments or whatever.
Kulex - BodySpace
I'm gonna start keeping track of my strength gains, over the weeks and my size gains over the months, I only have my arm measurement right now (13") but I'll get the rest when I find the damn tape...
This is my routine its basically a small variation of Brit_Breef's Intermediate 3-day split routine, I don't want crtiques on the routine please thanks, just tell me If you think my progress is coming along nicely and positive things like that, thanks!
pu12en12g - BodySpace
The war against genetics.. the battle lines are drawn and you have to choose a side. There is no draft, and you have no choice... we are all active duty... we are all in the fight OF our lives... FOR our lives... every day.
homelifter - BodySpace
Well, here we go. I am going to start posting my workout log online. I figure that it will be extra motivation to post everything. I see a lot of people checking these logs out and offering lots of motivation. My workouts have been less than stellar lately and with the holidays, I've spent more time running the kids around and a lot less time hitting the weights.
I am just about to head down into the basement to get after it. I posted my workout split under the Workouts forum. Look for Working out at home equipment. I am looking forward to really getting back into my routine. It will help that the kids are back to school and their other activities so that I can get my schedule intact. Here is to feeling the burn.
Hola Bola - BodySpace
Heres the plan...
*I'll be using one of the following rest schemes, however, rest days will be taken or not taken as needed*
- Lower #1
- Lower #2
churchill51 - BodySpace
Starting my journal entries today. I started the actual program on monday Jan 9th, 2006. Current weight is 200lbs (it goes up and down on a regular basis) I stand at 6'2 and I'm guessing my bodyfat % is around the 10-12 marker.
My MAIN goal here is to increase my strength and secondly gain some high quality mass. My one rep max for bench is a pitiful 205, I've never tried a one rep max on either my deadlift or my squats as i didn't want to run the risk of hurting my back.
spirit3530 - BodySpace
I started seriously training in 2004 at 159. My highest weight has been 184 with a 32 waist. Because of an injury to my shoulder late last year I was forced to stop working out. I was down to 168 and very depressed. I am healthy again and have been lifting again and now I am 183lb at 31.5 waist.
I have asked Str8flexed (Layne) to help me obtain the best combination of size and conditioning I have every had. He has worked out a program for me. I know I will see my best gains soon. Lucky for me NONE of this will be muscle memory because I am already back to my previous weight. All of this is new size.
Are you tired of claims about crazy programs but find out most of it is muscle memory? Are you ready for the real thing? I am, so if you want to see it done the right way. Keep your eyes peeled and pull up a chair. My philosophy on working out is about to be changed forever. (Soon to be) Dr. Layne Norton WNBF PRO is about to enlighten us.
dexterium - BodySpace
Hello, I am sure that this will be one of the most interesting and entertaining journals that you will read. It will be something that all teenagers and early bodybuilders can look at. At the end of each week, meal plans, workout programs, physical stats and pictures will be updated.
str8flexed - BodySpace
Now that I have achieved my goal of turning pro as a natural bodybuilder, it's time to take 2 years off and improve my weakpoints so I can actually place well in a pro contest. I have enlisted Gene's help yet again in designing a program. I will be using a russian squat cycle to start off and once I achieve my strength goals (see below) I will switch over to a more pure hypertrophy regime.
SuperCHARKA - BodySpace
For my own benefit, and for yours, I have decided to begin this journal here to outline my progress up to the NPC Pittsburgh Bodybuilding Championships, on the weekend of May 6, 2006, where I will compete as a Men's Open Superheavyweight.
jkeithc82 - BodySpace
This will be my official log/journal/review whatever you wish to call it. The Olympia will be held in October and if I'm to be attending, there is no way I am going to stand next to Marc, Derek and Layne for photos and look like sh!t myself. Those three as well as countless others are my inspiration.
J.L.C. - BodySpace
Well here we go.
My contest prep starts this week. Diet begins tomorrow, workouts begin on Wednesday.
The split I'll be using is more "conventional" than my usual training approach
Short One - BodySpace
I start this journal at 7 weeks into my weight training experience. At time of writing this, I'm a 30 y/o Aussie and a little overweight. Much like a lot of people here, I haven't always been this way.
I used to play competitive basketball despite my height. I'm only 5'5", but had enough grunt in my legs to get me to the point at touching the ring (10' high).
About midway through my 20s, I gave up bball and turned to a new obsession in the form of golf. Just 22 months ago, I stopped playing the game I love. This was a personal choice after a new love came into my life; My son.
I decided about 2 months ago that I wanted to improve my fitness again after gradually over time having some fat decided to call itself home on my body. I started off simply doing pushups, dips and cycling before concluding that I wanted to more than just this.
imperfectly lou - BodySpace
I have decided to start a journal so I (and others) can track my progress....
As a brief intro, I am 21 years old, full time law student.
I first started exercising about 18 months ago when I was suffering badly from anorexia. As a result of hours of cardio and no weight training, my weight plummeted to 110lbs and my body fat skyrocketed to 27%. Basically I was bony but "soft".
My movement into weight training has been the most important part of my recovery from my eating disorder. I was NEVER an athletic child, but now, my training is practically my life. I look forward to each and every workout (well, almost always!)
So I started increasing my food and protein intake and lifting heavy weights. I have an old recurring knee injury which prevents me from going too heavy on my legs.
Tomorrow I will post some photos of me taken in April. I have just taken some updated photos so I will post them shortly. Unfortunately, I spent two weeks in August very ill and lost nearly 10lbs... a lot of that was hard-earned muscle so I feel I am almost back to square one
I am currently 5"6.5 and about 118lbs (I try to stay away from the scale for my recovery). Approximately 19% body fat. Would love to get down to 14-15
At the moment I am doing the Muscle and Fitness Hers Look Great in Eight (I am in Week 5). After I finish that, I will repeat the Rock Hard Challenge which I did earlier this year (and made fantastic strength and size gains). I like having a set program to follow.
Back2zero - BodySpace
I didn't stay away for very long. First, I missed all of you and second, I felt that I was lacking motivation to get to the gym. So I figured it was in my best interest to come back.
But I want to forget about what's been said and done before. I really want to look at this from a new perspective. Tomorrow, I'm getting tested for all sorts of data - endurance, strength, flexibility, bf, etc. That'll be my new start.
jeni5.0 - BodySpace
I've finally decided to start a journal. I am still not sure about everything I am doing, and figure if I write it out here someone can tell me if it's wrong. or give me suggestions on what to do better.
I was doing what bsc said to do for awhile, but I want a change. I am 23, 5'10, 160. I started at 168. My goal is to be happy about the way I look. To be able to wear shorts and not be so self conscious.
mcj - BodySpace
Hi Ladies..wanted to start a journal in here to get feedback.
Background: Been lifting for over 3 years w/ the last year being very serious and committed. Have made great muscle gain but can't see it in some places as much as I'd like because of body fat (everyone has the same story..right!). I am looking this winter to make some more muscle gains (I've been stuck the last couple months) but get rid of some body fat.
Bootysweat! - BodySpace
Ok, I am finally doing it! Here is the start of my journal. Feel free to leave any feedback as you see fit. I am always open to suggestions.
Today is a rest day for me. ( I have actually taken a few days off to rest. I also had my sons birthday party and tons of house work to do ). I will be back to the gym tomorrow and will post my workout. As far as my diet goes I will post that too, just know that I am don't do the measuring stuff yet. I see some of you ladies have that down! I think it will take me a while to get that good! LOL
For those of you who don't know me. My goals are to lower BF % and to gain some muscle. I have a thread under training with about 15 pics. I will eventually post some new ones here. I will also take my measurements tomorrow morning and post them too. Hopefully that will help keep track of my progress.
Agatha - BodySpace
My goals: I want to gain more muscle and more strength. Maybe one day try to go on bodybuilding and powerlifting show, but it is to early to speak about it. I have trained with weights 8.5 years, the last 5 years seriously.In moment when I started I trained kick boxing, and I had to gain some muscle. Before kick boxing I trained karate 7 years. I am 26 years old, 5'10'' high now I have 165 lbs.
I train 3 days in row one day off. First day I train chest and triceps, second legs and shoulders, and third I train back and biceps. Calves 4 times per week, abdomen also 4 time per week.I train as heavy as possible, set is not set for me if I don't push weights with 100%. I use forced reps, drop sets... I try to train with free weights as much as possible, but I train also with machine. When I am in bulking phase (like now) I tried to eat 6 meals per day and between 3500 and 4000 calories per day.
jennyg - BodySpace
Ok here it goes...
I have decided to start a journal to make myself accountable. I don't know if any of you are like me, but I will do so awesome for like a month and then something comes up and I haven't been to the gym in 2 or 3 weeks and lost all of my progress. Well now its time to get serious and I am going to stick with it. I am new to this. I have always worked out but never really tried to gain a lot of muscle.
Well I have been lurking around this site for awhile and defiantly want to get into body building. I don't plan on competing or I anything, I just want to have the best body I can and be STRONG!I started Body for life before I went travelling and I found that it was really working for me. so i am going to do that again. Actually I have been doing it for a week now. however I am very open to modifying my workout with tips and advice from everyone. I am new to this so bear with me!!
Miranda - BodySpace
Since starting my first thread I've made steady process, going down from 20-ish to 15-17% bf (my hand held device gives me 15.3, the bodyfat scale at the gym says I'm 17.8). I started carb cycling a month ago and it works, enabling one to lose fat and build muscle at the same time. still, I want to start a slow bulk, mainly because I was irritated and hypoglycemic on my low carb days.
Also, after a few days off the wagon I noticed eating a LOT before the gym enabled me to use more weight, whereas on the low carb days I just felt weak.
The diet will be 90% of the maintenance (1980 cals), 50% carbs / 30% protein / 20% fat. on my rest days I will go low carb, eating my bodyweight in pounds in carbs (130-135 grams). I will be eating 5 meals a day, not including my PWO shake (268 cals) and pre-cardio whey+buttermilk (157 cals) mix. 3 of the meals will be P+C and 2 P+F.
mommy*2*3 - BodySpace
With the start of a new year I am very excited to be starting an online training journal. I am going to start a new training split as well. I've had the same split for over 2 years and feel it's time to see if I can make some improvements.
Therefore, I would like to have one place to go to in order to review my diet and workouts. Any comments or suggestions to my workouts are welcome of course as I consider all of life a learning experience. I have a major goal to attain and that is to make my body more symmetrical.I noticed that a few body parts are lagging behind and those are my biceps and hamstrings. So I will be really focusing my training on those areas.
My current plan is to compete in 2007 which gives me plenty of time to hopefully improve my physique. I would like to continue competing in bodybuilding but have not ruled out crossing over to figure. I think I will cross that bridge when I get to it. The next 5 or 6 months will be hard and stressful for me. This is my last semester and I will be graduating in May (Health Information Management).
I will also be starting a management internship in late March that will hopefully lead to a job otherwise I will be looking for a job as well. So when all this is done and I am established in my new career, I will start to make tentative plans on competing again. My goals are to hopefully place high in the state championships and then go on to the Junior Nationals.
I will also need to hire someone to help me with my posing and putting together a good routine. I need some major help in that department! That's a long way off though. I just hope to be able to keep up with my journal on a regular basis as my school and family schedule gets pretty hectic.
JennP - BodySpace
I'm finally going to start a journal - my hope being that it will give me a better focus on my goals and what I need to do to achieve them. Of course, I am also hoping for some honest, helpful feedback, which I know I will receive from the wonderful women on this forum.
First off, I'll let you know a little about me, since I have been posting here for a while, but never really introduced myself. About 4 years ago, I was very unhappy with my body and health and decided to do something about it. So, I learned all I could about eating well and started working out consistently.
I'm happy to say that I lost about 10 pounds of fat and gained at least 10 pounds of muscle since then (I actually weight at least 5 pounds more than I did back then, but am down from a size 6-8 to a 2-4). However, I definitely took my dieting to an extreme, and at one point, (about 2 yrs ago) was admittedly too thin. So I guess it took a while for me to find the right balance.
ShapingUp - BodySpace
Hi Everyone! I joined the gym a year and a bit ago when I realized that I was 48 ½ years old. They have a step aerobic class and a full body work out class 3 days a week. I am completely hooked on both and rarely miss one.
I'm 5' 2". Last April I weighed 130 with 29.5% BF. My measurements were: chest 35, waist 32 ¼, hips 37 ½, arm 11 ½, thigh 20, calf 12 ½. My resting blood pressure was 130/92 and resting heart rate was 75.
Now I weigh 118 and I'm happy with my arms and legs, but I've just recently decided to get serious. I think I have another 10 pounds or so to go to get rid of the flab on my face and back and my big pot belly.
I have cleaned my diet up quite a bit over the last few months but I'm still not quite at Clean yet. I joined Fitday 2 days ago and have been tracking my intake. It's very helpful. I'm aiming for 40/40/20 and it's really useful to see at a glance what needs to be increased - usually protein.
Last week I started going at 5:30 am to do cardio for ½ hour Mon - Fri. That's working out well and now I've started my journal. I know that will be really helpful just to clarify what is or isn't working.
vanessa40 - BodySpace
Ok..I've played around long enough. I really need to get serious if I want to get to my goal weight of 118. I need help again ladies. And I know you are just the ones to whip me into shape.
leen - BodySpace
Well today I start my 11 week journey. I am registering for my first figure competition. My suit has arrived, my shoes are here too and my program is set to go. I HAVE SET A GOAL, I WILL ACHIEVE IT!!!!
I have been a member of this forum since May. I have read may journals and posts and tried to encourage and help out as I could. You are an amazing group of women, your insight and knowledge, your wonderful stories and your inspiration. So I am putting myself out there, to be encouraged, critiqued, and most of surrounded by a great group of strong women who I hope to call my friends.
MsJewels - BodySpace
I've decided to start a journal because I can use all the help that's out there to make sure that I'm not under eating/overeating. Nighttime is my worst time of day - I find that when I get home, I want to eat everything in site! I know I'm not overly starving hungry, but it's a habit thing.
sixzebra - BodySpace
Well, here goes....This will be the first time journal for me. I'm in a pre-contest phase and i usually write everything down in a book. after reading other's journals though, it seems like putting all my info on here will help to keep me on track a lot better.
sb cali - BodySpace
Alright! My first journal entry. I'm really glad this is here. If nothing else it'll make me be honest with myself. Of course if anyone wants to read and offer tips or feedback that would be great!
Helene - BodySpace
My split is very similar as it was in December 2005. I really like doing legs twice a week and I don't like doing cardio after weights so I keep the two separate. I'll change my split later when I'll add more cardio sessions. I've been able to lose fat doing weights with minimal cardio and a good diet..so that's my plan for now.
The important thing right now is eating clean and cheat in moderation (I have a really hard time cheating in moderation..I have the "All or nothing" mentality and have to work on that).