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  1. #1
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    Default A fitness log with Monkeypants

    I'm new to these forums and started browsing the workout journals. I think it's a really great tool and I also liked how people support eachother and are positive and helpful.

    A little bit about myself, I've got back into lifting 3 times a week for the past couple months but really havent found a workout to stick with. I'm pretty limited on time and equipment (dumbbells and a bench) I'm a brand new dad and work quite a few hours down at a steel mill. I have about 50 minutes tops to workout. I've decided to go with Reeve's classic physique routine. My goals are to build muscle, make my job easier and be an active dad for my son. Right now I'm 5'8" 186 lb. Time to get in shape, talk to you guys soon

  2. #2
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    This first week I am just trying to find a comfortable weight and keep the form clean.
    Week 1 Day 1.
    5 min jog to warm up

    DB Squat 40lb (each db) x 12
    40lb x 12
    40lb x 12

    DB 1 armed row 40 lb x 12
    40lb x 12
    40lb x 12

    DB Shoulder press 40lb x 12
    40lb x 11
    40l x 10

    DB Bench 60lb x 12
    60lb x 12
    60lb x 10

    DB curl 30lb x 12
    30lb x 12
    30lb x 10

    Dont have a dip bar so Tri pushups til failure
    22, 20 22

    Thoughts, a tough workout i felt really great afterwards. I think i will up the weight on squats and rows, the only tough part is i have to go up 10lb per db. Maybe I will stick with this weight for the week and just see how i feel after the full week.

  3. #3
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    Default

    Click image for larger version. 

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    This picture is before i started lifting at all a couple months ago figured i should post so i have something to show my starting point

  4. #4
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    Default

    A similar level to me so will defo be keeping an eye on your journal mate, hope it goes well

  5. #5
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    Default

    Click image for larger version. 

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    And this is about 3 weeks ago.

  6. #6
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    Default

    Thanks, I agree it'll be nice to progress with someone on the same level I'll follow yours as well

  7. #7
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    Welcome!
    You could also add body weight exercises...push ups, get a bar to put over your door and try pull ups, lunges, bench dips, farmer walks around the neighborhood etc

    You're doing well so far!
    Looking forward to following your log here.

  8. #8
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    Thanks wegs, I really like the idea of getting a pull up bar or ez curl bar next. Not sure if i have room for a big bar but the dumbbells feel pretty good.

  9. #9
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    You could buy some kettle bells and do some work that way too.
    When I started, I didn't belong to a gym and only had a bench and some dumb bells.
    I was able to begin deadlifing at home too but I had a bar.

    Resistance bands are good too to use at home.
    It's surprising how good of a workout u can do in your home. I joined a gym though because I wanted to start exploring more exercises and didn't have a squat rack etc lol

    Have a good day!

  10. #10
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    Off day, 20 min jog, 3 sets of 30 situps and 3 sets of 30 reverse crunches

  11. #11
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    Actually got in some extra cardio ish type activity throwing the football and running routes for about an hour or so. Excited to get after that work out tomorrow.

  12. #12
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by wegs View Post
    You could also add body weight exercises...push ups...
    +1 for body weight exercises. Good luck with the routine.

  13. #13
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    I felt really good heading into this workout and upped the weight on squats and row. Turned out to be an awesome work out! Felt like I killed it

    DB Squats
    50s x 12
    50s x 12
    50s x 12
    Form was good so guess its time to move up in weight

    DB Row
    50s x 12
    50s x 12
    50s x 12
    Moving up in weight

    DB Shoulder press
    40s x 12
    40s x 12
    40s x 12
    Last set was tough form wasnt there on the 11th rep but got it back for the 12th

    DB Flat Bench
    60s x 12
    60s x 12
    60s x 12
    Really pushed for that last rep and felt great

    DB Curl
    30s x 12
    30s x 12
    30s x 12

    Tricep pushups or bench dips whatever you want to call them til failure
    26, 24, 23

    I was spent after this workout I think it helped i had my friend over to lift with me for at least part of the workout i finished the second half on my own. Really happy with today's effort

  14. #14
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    Off day, nice day for a walk to the park and 1.5 mile jog with the family.

  15. #15
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    Good to see you pushing it mate

  16. #16
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    Another solid workout, weights were upped in everything.

    DB Squats
    55s x 12
    55s x 12
    55s x 12
    Felt good, excited to move up in weight

    DB Deadlifts
    40s x 12
    40s x 12
    40s x 12
    Haven't done them so tried it on a lighter weight to make sure the form was good

    DB Shoulder Press
    45s x 10
    45s x 8
    45s x 8
    Form wasn't great on the last set. I might do the first set on 40s to clean that up all the way through

    DB Flat Bench
    65s x 12
    65s x 11
    65s x 11
    Would've really liked to get all 12s, maybe on Tuesday

    DB Bicep Curls
    35s x 12
    35s x 11
    35s x 11
    I was pretty exhausted by this point but it always feels good to push through

    Tricep pushups
    30, 28, 25
    More everytime. I was really pleased with this workout. I am enjoying it quite a bit. I like how its built around progressing every session.

  17. #17
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    Cardio today was a 2 hour game of football I didnt play qb so i had to run the whole time, it felt great!

  18. #18
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    Todays workout was mostly good with a little bad. I felt tired heading into it. Working in the heat with coveralls all day usually burns me out pretty good. Anyway here are the stats.

    DB Squats
    60s x 12
    60s x 12
    60s x 12
    Smoked through another weight there

    DB One handed rows
    60s x 12
    60s x 12
    60s x 12
    Felt good there too

    DB Shoulder press
    45s x 11 +1
    45s x 12 +4
    45s x 10 +2
    That felt awesome but I think pushing so hard there burned me on the bench

    DB Bench Press
    65s x 12
    65s x 12 +1
    65s x 8 -3
    Sad times but by the 6th rep i could feel my chest was dead so at that point I was just glad to push out 2 more

    DB Curl
    35s x 12
    35s x 12 +1
    35s x 10 -1
    I was gassed just trying to finish strong

    Tricep pushups
    35 (+5), 32 (+4), 32 (+7)
    I was mad about the minuses so i took it out on the triceps

    I'd give the workout a B+ since there were many gains and just a couple set backs. I'll just have to knock it out on Thursday. Have a good night everyone

  19. #19
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    Since my last work out the left side of my neck/shoulder area has hurt so I've been taking it easy. I've been itching to hit the weights but I think I'm doing the smart thing, hopefully I'll be good to go tomorrow

  20. #20
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    Finally able to get back at it the shoulder feels pretty good. I really wanted to have a good workout with all that rest and I think things went pretty well.

    DB Squats
    65s x 10, 65s x 10, 65s x 10

    DB One armed rows
    65s x 12, 65s x 12, 65s x 12

    DB Shoulder Press
    40s x 12, 40s x 12, 45s x 10
    Didnt want to go crazy there so i bumped back to 40 to make sure things were ok.

    DB Flat Bench
    65s x 12, 65s x 12, 65s x 12 (+4)
    I'm glad I finally knocked that out, I felt like i was on that weight way too long. I really pushed on those very last 2 reps I was gassed by the 10th rep on the last set. I was really happy with the results

    DB Curls
    35s x 12, 35s x 12, 35s x 12 (+2)
    Happy with the results here too!

    Tricep Pushups
    34 (-1), 32, 32

  21. #21
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    Right now I am working 6 days a week 10 hours a day. I really need a kick sometimes after work since more often than not I'm dragging ass so i thought I'd give Musclepharm Assault a go since its BOGO. Any thoughts on this product?

  22. #22
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    Today's workout had its ups and downs. Mainly sloppy form, I'm thinking about doing the first set lighter on most exercises just to keep clean form. I feel like my weight is really low particularly in squats and bench but i suppose I should just be patient as long as I'm progressing. Anyway the numbers are as follows

    week 3 day 1

    DB Squats
    65s x 12 +2
    65s x 12 +2
    65s x 10

    DB One Arm Row (New weight)
    70s x 10
    70s x 10
    70s x 9

    DB Shoulder Press
    45s x 12
    45s x 10
    45s x 10

    DB Flat Bench (New Weight)
    70s x 12
    70s x 10
    70s x 7

    DB Curls (New Weight)
    40s x 12
    40s x 10
    40s x 12

    Tricep Dips
    26, 26, 22

    I was really disappointed in the last set of bench. I felt done by the 3rd rep of that set. Also I really slowed down on dips and it helped a lot my triceps were on fire. The workout felt so so I give it a C+. Form was not very good on the last set of Rows.

  23. #23
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    Today I went lighter on certain exercises to help clean up form. Overall I think it helped I think on 1 armed rows I am going to drop the weight. The form was still bad and my back tightened up. Other than that I feel things went well I also switched to an inclined bench bicep curl because I can feel it more.

    Week 3, 2nd Session
    DB Squats
    50s x 12
    70s x 12
    70s x 10
    accidentally went up in weight but it felt good

    DB One armed Row
    50s x 12
    70s x 10
    70s x 10
    Time to drop the weight back down for form

    DB Shoulder Press
    30s x 12
    45s x 12
    45s x 10

    DB Flat Bench
    70s x 12
    70s x 12
    70s x 10 (+3)

    DB Inclined Curl
    25s x 12
    35s x 12
    40s x 12

    Tricep Dips
    30 (+4), 30 (+4), 30 (+8)

    I give this workout a B because the rows weren't great. My back is still feeling that. I am really happy with the bench though. Hopefully I knock out those last reps next time.

  24. #24
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    Good to see the progression mate. What are the (+4) and (+8) for next to your dips?

  25. #25
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    Oh that just means I did + that many more than last sessions lift

 

 

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