Tortoise SWOLEdon gets Turtley Swole Watch

TortoiseSheldon
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#1
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Hello everyone,

I thought since I have joined the gym underneath TSR Towers I would start my own Fitness Blog logging my terrible attempt to get 'swole'.

I am squeezing my workouts at lunchtime so they will hopefully be quick 45 minute workouts following a Push, Pull, Legs split.

I will be going three days a week, Monday, Wednesday and Friday and will be following a two week plan.

Push A
Bench - 5x3 (90-120 sec rest)
Seated OHP - 3x8 (60 sec rest)
Dips - 3x10 (60 sec rest)
Flyes - 5x10 (30 sec rest)
Tricep Extensions - 5x10 (30 sec rest)
Lateral Raises - 5x10 (15 sec rest)

Pull A
Deadlift - 5x3 (90-120 sec rest)
Chin Ups - 3x8 (60 sec rest)
Rows - 3x10 (60 sec rest)
Shrugs - 5x10 (30 sec rest)
Barbell Curls 5x10 (30 sec rest)
Reverse Cable Flye - 5x10 (15 sec rest)

Legs A
Squat - 5x3 (90-120 sec rest)
Good Mornings (60 sec rest)
Leg Press (60 sec rest)
Leg Curl - 5x10 (30 sec rest)
Leg Extension 5x10 (30 sec rest)
Calf Raises - 5x10 (15 sec rest)

Push B
OHP - 5x3 (90-120 sec rest)
Bench 3x8 (60 sec rest)
Close Grip Bench - 3x10 (60 sec rest)
Machine Flye - 5x10 (30 sec rest)
Tricep Pushdown - 5x10 (30 sec rest)
Machine Chest Press - 5x10 (15 sec rest)

Pull B
Sumo Deadlift - 5x3 (90-120 sec rest)
Barbell Rows - 3x8 (60 sec rest)
Pull Ups - 3x10 (60 sec rest)
1-arm Rows - 5x10 (30 sec rest)
Incline Dumbbell Curl - 5x10 (30 sec rest)
Machine Reverse Flye - 5x10 (15 sec rest)

Legs B
Squat - 5x3 (90-120 sec rest)
Romanian Deadlift - 3x8 (60 sec rest)
Hack Squat - 3x10 (60 sec rest)
Leg Curl - 5x10 (30 sec rest)
Leg Extensions - 5x10 (30 sec rest)
Calf Raises - 5x10 (15 sec rest)

Wish me luck!! I will be doing my first entry later today and will be starting it from Pull B as I started the programme last week and started this blog today
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TortoiseSheldon
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Pull B - Round 1

Sumo Deadlift - 120kg 3,3,3,3,3 - Haven't really done these much before as I usually do conventional but I quite liked them, 120kg went up really easily, will slowly push this up as I want to work on my form as much as possible with these.
Barbell Rows - 65kg 8,8,8 - These felt really good, was able to do the full amount but still felt pushed by the weight, will continue to increase next time!
Pull Ups - Bodyweight 8,6,4 - I really struggle with any bodyweight exercises and is something I really want to work on, a big aim of mine at the moment is to get 3 sets of 10 with Pull ups, Chin ups and dips
1-arm Rows - 24kg 10,10,10,10,10 - Too easy! Need to bump this up a bit, but again I don't want to lose the form with these
Incline Dumbbell Curl - 6kg 10,10,10,10,8 - I should have definitely pushed myself to do the last two reps, not happy with myself for this.
Machine Reverse Flye - 25kg 10,10,10,10,10 - These burn a lot, not sure if I should go up or not considering how much they burned so I may stay at this weight for a little while.


First update completed, see you guys on Friday for Legs B
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Angry cucumber
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Who wrote your routine?
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TortoiseSheldon
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(Original post by Angry cucumber)
Who wrote your routine?
I won't lie its from an app! So absolutely no idea who wrote it.

I modified it a bit so I could fit it all in within my lunchtime and because some equipment isn't available etc.
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TortoiseSheldon
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Here is an update on my last two workouts!

Legs B
Squat - 105kg 3,3,3,3,3 - Felt really good with each rep flying up - definitely had my ego checked when the guy next to me did paused front squats with the same weight
Romanian Deadlift - 70kg 8,8,8 - Could really feel these in my hamstrings, I think hamstrings have always been something i have neglected so good to work them out a bit
Hack Squat - 50kg 10,10,10 - Still not sure about this machine, just feels a bit weird to me, will keep giving it a go as I am sure they are supposed to be good
Leg Curl - 35kg 10,10,10,10,10 - Pretty standard, don't really know what to say for these apart from they hurt
Leg Extensions - 25kg 10,10,10,10,10 - Again was good to work on my hamstrings - hopefully help my deadlift a bit? Do they? I dont know
Calf Raises - 50kg 10,10,10,10,10 - Did these on the leg press machine - felt kinda bad for doing it on there as I am sure people wanna use it properly but its only for a few minutes


Push A
Bench - 85kg 3,3,3,2,2 - I tried to do 90kg for the first set, did one rep, instantly dropped it back down, got far too big for my boots there. Felt like I could have done 5 sets of three if I didn't let myself dream of bigger weights
Seated OHP - 50kg 8,8,8 - Not too bad, managed to get them off just about but felt like I cheated the last few reps on the final set so will stick to this weight for a bit
Dips - Bodyweight 10,8,6 - As I said before, I am awful at bodyweight exercises and really want to improve on them, if i can get three sets of 10 on these I will lose my mind
Flyes - 10kg 10,10,10,10,10 - I did these, nothing to add
Tricep Extensions 25kg 10,10,10,10,10 - I feel like my triceps are the strongest part of me, they are certainly out of proportion compared to the rest of my body
Lateral Raises - 10kg 10,10,10,10,10 - Was literally out of breathe by the end and just about managed to do them

Next up is Pull A where I will display how terrible I am at deaflift
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illusionz
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(Original post by TortoiseSheldon)
I won't lie its from an app! So absolutely no idea who wrote it.

I modified it a bit so I could fit it all in within my lunchtime and because some equipment isn't available etc.
He probably asked because you're only hitting each of push, pull and legs once a week which is generally not ideal.

While nothing in fitness is fixed and the optimal routine does not exist, you want to be working each muscle group at least twice a week. Old school bodybuilding splits are no longer reckoned to be that good, especially for beginners.
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thịnh
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gg
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TortoiseSheldon
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(Original post by illusionz)
He probably asked because you're only hitting each of push, pull and legs once a week which is generally not ideal.

While nothing in fitness is fixed and the optimal routine does not exist, you want to be working each muscle group at least twice a week. Old school bodybuilding splits are no longer reckoned to be that good, especially for beginners.
What would you suggest instead?
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illusionz
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(Original post by TortoiseSheldon)
What would you suggest instead?
I'd pick one from this list https://thefitness.wiki/routines/str...scle-building/

Which you pick will depend on how many days a week you can train. Based on your current program I think 531 for Beginners could be a good fit, it's 3 days a week and similar volume to your routine so will take a similar time.

It also has flexibility for you to customise the assistance work to fit around what you enjoy. Also despite the name it's more than suitable for a post beginner trainee. I might run it myself some time.
Last edited by illusionz; 4 weeks ago
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