Last Thursday I worked out the shoulder and leg muscles. This week, the gym is closed so I missed Monday helping a friend move (did it on Sunday too!) and decided to do Legs and Shoulders on Tuesday with my friend Cornell.
Leg Exercise:
Seated Leg Press: 45x2 for 3 sets of 10
Seated Calf Press: 45x2 for 3 sets of 10
Reverse Calf Lift: 40 for 3 sets of 12
Shoulder Exercise:
Military Press: 30x2 for 3 sets of 15
Parallel Life: 5 for 3 sets of 20
I will have to revisit this tomorrow and add the exercises I can't remember.
Note: I need to blog this the night I got to the gym...
Thursday, June 28, 2012
Friday, June 22, 2012
Session 009
Back: I came in today well rested from a mid week break (and a mini cheat day). I thought that since I was very tired (and had a sore neck) that I would rest up and use that day to carb load! It worked, I came back today with a ton of energy and a re-hashed plan to max out.
Exercises:
Back Raise: [ 2 sets of 10 (no weights) 1 set of 10 5 lbs 1 set of 10 10 lbs ] repeated a second time
Cable Seated Row: 50 for 1 set of 12, 60 for 1 set of 10, 75 for 2 sets of 8
T-Bar Bent Over Row: 25 for 2 sets of 10, 30 for 1 set of 10, 35 for one set of 10
50 for 1 set of 10, 60 for 2 sets of 10
One Arm Row: 20 for 3 sets of 10
I started with a stretch and did 10 minutes on the elliptical before heading out. There is major remodeling happening and no room anywhere to sit and do core, so we shall skip today and do a light core workout in the morning.
On a side note. I have lost a total of 5 lbs. over the last two weeks and so I think I need to hit my diet harder, increase the weight sizes and double the elliptical runs. Here's hoping to 10 lbs. by first week of July!
Exercises:
Back Raise: [ 2 sets of 10 (no weights) 1 set of 10 5 lbs 1 set of 10 10 lbs ] repeated a second time
Cable Seated Row: 50 for 1 set of 12, 60 for 1 set of 10, 75 for 2 sets of 8
T-Bar Bent Over Row: 25 for 2 sets of 10, 30 for 1 set of 10, 35 for one set of 10
50 for 1 set of 10, 60 for 2 sets of 10
One Arm Row: 20 for 3 sets of 10
I started with a stretch and did 10 minutes on the elliptical before heading out. There is major remodeling happening and no room anywhere to sit and do core, so we shall skip today and do a light core workout in the morning.
On a side note. I have lost a total of 5 lbs. over the last two weeks and so I think I need to hit my diet harder, increase the weight sizes and double the elliptical runs. Here's hoping to 10 lbs. by first week of July!
Wednesday, June 20, 2012
Session 008
Chest: I opted to do a chest workout today since I would be traveling tomorrow and wanted to save legs for possibly Thursday, but with Arms on Monday I may have to do some swapping. I did not achieve max reps or max weight today, but I was able to isolate the exercises for my Chest routine.
Exercise:
Unilateral High/Low Cable Pull: 20 for 3 reps of 10 30 for 1 rep of 10
Machine Chest Flye: 25x2 for 1 set of 12 35x2 for 3 sets of 8
Machine Chest Press: 30x2 for 3 sets of 8 40x2 for 1 set of 4
Free weights were occupied and I was one man short for a spot on the press, but until I can comfortably press 45x2 for 4 sets of 8 on a machine, I will stay off the bench press.
I started with a full body stretch before and after the workout, as well as running 12 minutes on the elliptical after the workout and a quick 1 minute core after the elliptical. Heart rate was above 150 continuously from the start of the Machine Chest Flyes through to the Core. Was almost a little gut sick, but I blame that on bad sushi (Happy Sashimi!)
Exercise:
Unilateral High/Low Cable Pull: 20 for 3 reps of 10 30 for 1 rep of 10
Machine Chest Flye: 25x2 for 1 set of 12 35x2 for 3 sets of 8
Machine Chest Press: 30x2 for 3 sets of 8 40x2 for 1 set of 4
Free weights were occupied and I was one man short for a spot on the press, but until I can comfortably press 45x2 for 4 sets of 8 on a machine, I will stay off the bench press.
I started with a full body stretch before and after the workout, as well as running 12 minutes on the elliptical after the workout and a quick 1 minute core after the elliptical. Heart rate was above 150 continuously from the start of the Machine Chest Flyes through to the Core. Was almost a little gut sick, but I blame that on bad sushi (Happy Sashimi!)
Session 007
Though it is a bit late, I wanted to get some information down and I regret missing two straight days of posting (not workouts!).
Arms: I started this week fresh with an arm routine set for Monday, I am still trying to stabilize a decent rhythm for muscle groups and their repair rates. So, the main target of the arm's exercise for Monday was adding two new exercises, as well as working on form.
Arnold Press: 20x2 for 4 sets of 12
Drag Curl: 20x2 for 4 sets of 10 Instead of using a straight bar (none was available) I used 2 20 lb weights.
Concentration Dumbell: 10 for 1 set of 16 20 for 3 sets of 8
Wrist Twist/Dumbell Wrist Twist: 20x2 for 4 sets of 12
Tricep Hammer Curl: 20x2 for 3 sets of 8
The goal for next week is to max out at 6 reps, so I will carry these workouts on and attempt to max out the weight.
I started this workout with a full body stretch and then 15 minutes on the elliptical machine (though I will be saving this for after working out). I ended with a 1 minute core workout. My core is getting close to where I want to push 200 sit-ups in under 2 minutes.
Arms: I started this week fresh with an arm routine set for Monday, I am still trying to stabilize a decent rhythm for muscle groups and their repair rates. So, the main target of the arm's exercise for Monday was adding two new exercises, as well as working on form.
Arnold Press: 20x2 for 4 sets of 12
Drag Curl: 20x2 for 4 sets of 10 Instead of using a straight bar (none was available) I used 2 20 lb weights.
Concentration Dumbell: 10 for 1 set of 16 20 for 3 sets of 8
Wrist Twist/Dumbell Wrist Twist: 20x2 for 4 sets of 12
Tricep Hammer Curl: 20x2 for 3 sets of 8
The goal for next week is to max out at 6 reps, so I will carry these workouts on and attempt to max out the weight.
I started this workout with a full body stretch and then 15 minutes on the elliptical machine (though I will be saving this for after working out). I ended with a 1 minute core workout. My core is getting close to where I want to push 200 sit-ups in under 2 minutes.
Friday, June 15, 2012
Session 006
Special Session
Yesterday was set to be a full reset of the workout week, but I planned a workout session with a personal trainer (Andrew) at 24. I explained to Andrew how I do my workouts, that I stretch prior to working out, as well as hit the elliptical and do a short core workout. He mentioned to me that muscle aches happen because of toxins that build up in between and around them, so to properly recuperate it is recommended that you stretch after a workout as well (will do!).
Squats: The day before I did legs, so I wasn't too excited when we began to do squats. However, I was pretty amazed at how we did them. Placed a fitness ball right on the arc of the back and did a sort of "gangsta lean" into it, keeping pressure on the heals of the feet. We did two types, one without weights and one with weights. Both required a slow descent and a slow ascent, with the weights we added an extra "hammer up" motion with the ascension.
Push Ups: The pushups weren't straight forward, not at all. It was a small, military style set up with 2 10 lb weights spaced about ten feet apart with a Bosu ball in between. I was instructed to do a one arm elevated push up, starting first with the left then crab walking so that the right arm was now elevated, then moving to the Bosu ball and doing 5-6 elbow ups, continued with another 2 pushups and then back through. I'll tell you, this is now added to my workout.
Assisted Jumping Jacks: Sounds simple enough. Add a 12 inch elevated platform and then try that again. Took two sets of 45 to lock up a hamstring, but Andrew was able to get it repaired in seconds.
If you are starting out and feel like you know what you're doing in the gym, but would like a little bit of insight on what's "new" and interesting or a fun way of working out more than just the primary muscles, I'd suggest picking up a personal trainer. Even if it is for 3 sessions a month, it makes a nice difference in how you learn your techniques and how you apply them.
Today's workout will be an all around and we will take the weekend off to start Monday as official chest day.
Yesterday was set to be a full reset of the workout week, but I planned a workout session with a personal trainer (Andrew) at 24. I explained to Andrew how I do my workouts, that I stretch prior to working out, as well as hit the elliptical and do a short core workout. He mentioned to me that muscle aches happen because of toxins that build up in between and around them, so to properly recuperate it is recommended that you stretch after a workout as well (will do!).
Squats: The day before I did legs, so I wasn't too excited when we began to do squats. However, I was pretty amazed at how we did them. Placed a fitness ball right on the arc of the back and did a sort of "gangsta lean" into it, keeping pressure on the heals of the feet. We did two types, one without weights and one with weights. Both required a slow descent and a slow ascent, with the weights we added an extra "hammer up" motion with the ascension.
Push Ups: The pushups weren't straight forward, not at all. It was a small, military style set up with 2 10 lb weights spaced about ten feet apart with a Bosu ball in between. I was instructed to do a one arm elevated push up, starting first with the left then crab walking so that the right arm was now elevated, then moving to the Bosu ball and doing 5-6 elbow ups, continued with another 2 pushups and then back through. I'll tell you, this is now added to my workout.
Assisted Jumping Jacks: Sounds simple enough. Add a 12 inch elevated platform and then try that again. Took two sets of 45 to lock up a hamstring, but Andrew was able to get it repaired in seconds.
If you are starting out and feel like you know what you're doing in the gym, but would like a little bit of insight on what's "new" and interesting or a fun way of working out more than just the primary muscles, I'd suggest picking up a personal trainer. Even if it is for 3 sessions a month, it makes a nice difference in how you learn your techniques and how you apply them.
Today's workout will be an all around and we will take the weekend off to start Monday as official chest day.
Thursday, June 14, 2012
Session 005
Legs: Note to self, when doing workouts (regardless of which muscle) don't mix a cheat day with a workout day... 5 hour nap.
Exercises:
Calf Raise: 35 1 set of 10, 45 1 set of 10, 50 1 set of 10
Machine Leg Press: 35 1 set of 10, 45 1 set of 10, 50 1 set of 10
Seated Calf Raise: 35 1 set of 10, 45 1 set of 10, 55 1 set of 10
Prisoner Squat: 0 2 sets of 10, 25 1 set of 10
I started this with a good, full body stretch and then hit up the elliptical for 14 minutes. Week One if over and Week Two officially begins tomorrow. Pictures will be posted soon.
Exercises:
Calf Raise: 35 1 set of 10, 45 1 set of 10, 50 1 set of 10
Machine Leg Press: 35 1 set of 10, 45 1 set of 10, 50 1 set of 10
Seated Calf Raise: 35 1 set of 10, 45 1 set of 10, 55 1 set of 10
Prisoner Squat: 0 2 sets of 10, 25 1 set of 10
I started this with a good, full body stretch and then hit up the elliptical for 14 minutes. Week One if over and Week Two officially begins tomorrow. Pictures will be posted soon.
Tuesday, June 12, 2012
Session 004
Back: Busy gym day, who knew there would be so many people while the Heat were getting swept.
Back Raise: no weight 4 sets of 10
Cable Seated Row Low: 30 1 set of 10, 40 1 set of 10, 50 1 set of 10
T-Bar Bent Over Row: 25 3 sets of 10
One Arm Row: 30 3 sets of 10
I did a core workout right after a 10 minute run on the elliptical.
Tomorrow will be legs.
Back Raise: no weight 4 sets of 10
Cable Seated Row Low: 30 1 set of 10, 40 1 set of 10, 50 1 set of 10
T-Bar Bent Over Row: 25 3 sets of 10
One Arm Row: 30 3 sets of 10
I did a core workout right after a 10 minute run on the elliptical.
Tomorrow will be legs.
Session 003
Shoulders: Truthfully today was supposed to be legs, but proper planning is always best. I have a long drive tomorrow and Wednesday, so I shall save legs for Wednesday night.
Exercise:
Bar Military Press: 20x2 for 4 sets of 8
Bar Upright Row: 45 for 2 sets of 10 and 1 set of 12
Barbell Behind neck: 45 for 3 sets of 10
Rotator Cuff Int. and Ext.: 20 for 3 sets of 10
Shrug: 35x2 for 3 sets of 10
I began today's session with a thorough stretch regiment and follow the workout with a core workout. As the weeks Procter I will be adding more reps and more exercises to the core workout; the key is not to damage abdominal muscles, shit hurts son!
Exercise:
Bar Military Press: 20x2 for 4 sets of 8
Bar Upright Row: 45 for 2 sets of 10 and 1 set of 12
Barbell Behind neck: 45 for 3 sets of 10
Rotator Cuff Int. and Ext.: 20 for 3 sets of 10
Shrug: 35x2 for 3 sets of 10
I began today's session with a thorough stretch regiment and follow the workout with a core workout. As the weeks Procter I will be adding more reps and more exercises to the core workout; the key is not to damage abdominal muscles, shit hurts son!
Sunday, June 10, 2012
Session 002
Arms: Five exercises starting with lighter weights and more reps.
Exercise:
Arnold Press - 17.5 for 4 sets
Cable Bicep curl - 20 for 2 sets 10 for 1 set
Cable Tricep curl - 20 for 2 sets 10 for 1 set
Drag Curl - 20 for 4 sets
Concentration Dumbell - 15 for 3 sets
As before I also did a 12 minute run on the elliptical machine, but no core workout at the end.
We will isolate core for every other day, regardless of gym time.
Exercise:
Arnold Press - 17.5 for 4 sets
Cable Bicep curl - 20 for 2 sets 10 for 1 set
Cable Tricep curl - 20 for 2 sets 10 for 1 set
Drag Curl - 20 for 4 sets
Concentration Dumbell - 15 for 3 sets
As before I also did a 12 minute run on the elliptical machine, but no core workout at the end.
We will isolate core for every other day, regardless of gym time.
Saturday, June 9, 2012
Session 001
I will keep this first blog back short and sweet.
For months now I have been yearning for a trip back to the gym, to just get in shape and feel healthy again. Today is a big step as I (along with Lorenzo) took the initiative and got the first session down.
I will update my progress through this blog to basically share my thoughs and my transformation; as well as to be able to tack myself.
Chest: We did a light workout today, four chest excercises, three sets a piece, 8-10-12 reps total.
Exercise:
Barbell bench press - 45 + 10x2 1 set and 45 + 25x2 2 sets
Unilateral high and low cable pull - 20 2 sets 30 1 set
Cable Crossover - 20 2 sets 30 1 set
This included a 12 min run on the elliptical machine and a short core workout at the end.
Chest: We did a light workout today, four chest excercises, three sets a piece, 8-10-12 reps total.
Exercise:
Barbell bench press - 45 + 10x2 1 set and 45 + 25x2 2 sets
Unilateral high and low cable pull - 20 2 sets 30 1 set
Cable Crossover - 20 2 sets 30 1 set
This included a 12 min run on the elliptical machine and a short core workout at the end.
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