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Old 01-21-2006, 08:59 PM   #1 (permalink)
kaydubya
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Default kaydubya\'s training log


Well, I'll try starting my log again. I started mine the night before the big transfer and apparently it was a victim of the trouble experienced in the move.





I'll start off by telling you a little about me. I'm 32 years old, 5'10", approximately 171 lbs. and around 20% BF (when last checked in July/August). I have been lifting weights on and off for about 5 years. It always seems like every time I start to make some progress, I find some excuse to quit. I'm hoping that this time it will be different. Even though I have worked out, I consider myself very weak and have for the most part been disappointed with any progress I have made.





My goals are:


    [*]Gain size[*]Gain strength[*]Increase endurance[*]Increase flexibility[*]Lose the excess fat around my gut[/list]


    I wanted to start this log to chart my progress with Barely Legal. I see that several other members have done this program and had success with it. I started it two weeks ago and really like it. If nothing else, it is showing me that I am capable of lifting a lot more weight than I would have ever realized outside the program. With some lifts, I don't know if I've actually gained strength, or if it was there all along and I just didn't know it. With other lifts, I've definitely noticed an increase in just a few weeks.
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Old 01-21-2006, 09:10 PM   #2 (permalink)
kaydubya
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Default Re: kaydubya\'s training log


This chart will show my progress with Workout A. A star (*) indicates that I completed all the reps for that set.












































































































































































































































































































































































































































































































































































































































































































































































































































































The
Barely Legal Workout by Craig Ballantyne		 WORKOUT
A
WEEKS 1 - 8 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8
A - UPPER BODY

Date

2006-01-07


 Date

2006-01-14		 Date

2006-01-21		 Date: Date: Date: Date: Date:
EXERCISES AND INSTRUCTIONS Weight

171		 Weight: 171.5 Weight

171		 Weight: Weight: Weight: Weight: Weight:
SET REPS TEMPO REST Workout 1 Workout 5 Workout 9 Workout 13 Workout 17 Workout 21 Workout 25 Workout 29
A
L T E R N A T I N G S E T S		 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

1 A - R A C K L O C K O U T A














Work Set 1 5 3 0 1 90 SEC 115
 * 125
 * 120
 *















THEN 1B
Work Set 2 5 3 0 1 90 SEC 125
 *
 130 4 120
 *















THEN 1B
Work Set 3 5 3 0 1 90 SEC 125
 * 125 * 130
 *















THEN 1B

1 B - D U M B B E L L R O W














Work Set 1 6 2 0 1 90 SEC 35
 * 35 * 40
 *















THEN 1A
Work Set 2 6 2 0 1 90 SEC 30
 * 35 * 40
 *















THEN 1A
Work Set 3 6 2 0 1 90 SEC 30
 * 35 * 40
 *















DONE
S
U P E R S E T 1		 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

2 A - D U M B B E L L B E N C H P R E S S















Work Set 1 8 3 1 1 NO REST 35
 * 40 * 50
 *















GO TO 2B
Work Set 2 8 3 1 1 NO REST 40
 * 45 * 50
 *















GO TO 2B
Work Set 3 8 3 1 1 NO REST 40
 * 45 * 50
 *















GO TO 2B
Work Set 4 8 3 1 1 NO REST 40
 * 45 * 50
 *















GO TO 2B

2 B - S N A T C H - G R I P B A R B E L L R O W















Work Set 1 8 2 0 1 60 SEC. 70
 * 70 * 80 *















THEN 2A
Work Set 2 8 2 0 1 60 SEC. 70
 * 80 * 80
 *















THEN 2A
Work Set 3 8 2 0 1 60 SEC. 70
 * 75 * 80
 *















THEN 2A
Work Set 4 8 2 0 1 60 SEC. 70
 * 75 * 80
 *















DONE
S U P E R
S E T 2		 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

3 A - I N C L I N E D U M B B E L L P R E S S














Work Set 1 12 201 NO REST 30
 9 25 * 30
 *















GO TO 3B
Work Set 2 12 201 NO REST 20
 * 25 * 30 *















GO TO 3B
Work Set 3 12 201 NO REST 20
 * 25 * 30
 *















GO TO 3B

3 B - D U M B B E L L E X T E R N A L R O T A T I O N














Work Set 1 10 EACH SIDE 301 60 SEC. 10
 7 5 * 10
 *















THEN 3A
Work Set 2 10 EACH SIDE 301 60 SEC. 5
 * 5 * 10
 *















THEN 3A
Work Set 3 10 EACH SIDE 301 60 SEC. 5
 7 5 * 10
 6















DONE
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Old 01-21-2006, 09:13 PM   #3 (permalink)
kaydubya
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Default Re: kaydubya\'s training log
This chart will show my progress with Workout B. A star (*) indicates that I completed all the reps for that set.






























































































































































































































































































































































































































































































































































































































































































































































































































































































































































































The
Barely Legal Workout by Craig Ballantyne		 WORKOUT
B
WEEKS 1 - 8 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8
B - LOWER BODY Date: Date: Date: Date: Date: Date: Date: Date:
EXERCISES AND INSTRUCTIONS Weight: Weight: Weight: Weight: Weight: Weight: Weight: Weight:
SET REPS TEMPO REST Workout 2 Workout 6 Workout 10 Workout 14 Workout 18 Workout 22 Workout 26 Workout 30
A
L T E R N A T I N G S E T S		 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

1A - S Q U A T














Work Set 1 6 3 0 1 90 SEC 135
 * 130 *

















THEN 1B
Work Set 2 6 3 0 1 90 SEC 125
 * 135 *

















THEN 1B
Work Set 3 6 3 0 1 90 SEC 125
 * 135 *

















THEN 1B

1B - R E A R - D E L T R A I S E














Work Set 1 10 2 0 2 90 SEC 10
 * 15 *

















THEN 1A
Work Set 2 10 2 0 2 90 SEC 10
 * 10 *

















THEN 1A
Work Set 3 10 2 0 2 90 SEC 10
 * 10 *

















DONE
S
U P E R S E T		 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

2A - R O M A N I A N D E A D L I F T















Work Set 1 8 3 0 1 NO REST 115
 * 125 *





























GO TO 2B
Work Set 2 8 3 0 1 NO REST 115
 *
 125
 *





























GO TO 2B
Work Set 3 8 3 0 1 NO REST 115
 *

125		 *





























GO TO 2B
Work Set 4 8 3 0 1 NO REST 115
 *
 125
 *





























GO TO 2B

2B - D U M B B E L L S P L I T S Q U A T















Work Set 1 8 EACH LEG 2 1 1 60 SEC. 25
 * 20 *



























THEN 2A
Work Set 2 8 EACH LEG 2 1 1 60 SEC. 25
 6 20 *

























THEN 2A
Work Set 3 8 EACH LEG 2 1 1 60 SEC. 20
 * 20 *

























THEN 2A
Work Set 4 8 EACH LEG 2 1 1 60 SEC. 20
 * 20 *





























DONE
T
R I - S E T		 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

3 A - S W I S S - B A L L J A C K K N I F E














Work Set 1 10 2 2 2 NO REST -
 5 - *

















GO TO 3B
Work Set 2 10 2 2 2 NO REST -
 7 - *

















GO TO 3B
Work Set 3 10 2 2 2 NO REST -
 * - *

















GO TO 3B

3 B - B I C Y C L E C R U N C H E S














Work Set 1 50 1 0 1 NO REST -
 16 - 12

















GO TO 3C
Work Set 2 50 1 0 1 NO REST -
 9 - 8

















GO TO 3C
Work Set 3 50 1 0 1 NO REST -
 9 - 8

















GO TO 3C

3 C - S W I S S - B A L L R O L L O U T














Work Set 1 10 3 1 1 60 SEC. -
 * - *

















THEN 3A
Work Set 2 10 3 1 1 60 SEC. -
 * - *

















THEN 3A
Work Set 3 10 3 1 1 60 SEC. -
 * - *

















DONE
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Old 01-21-2006, 09:16 PM   #4 (permalink)
kaydubya