Growing-up’s BodyBlog

Started the day at the gym:

Shoulder work-out!

• Dumb bell Military press 4 x 12 x 15 kg,
• Dumb bell Front raises 4 x 12 x 15 kg,
• Dumb bell Lateral raises 4 x 8 x 20 kg,
• Dumb bell Kickbacks 4 x 12 x 15 kg,

Move to chest work-out!

• Warm up with dumb bell fly 5 x 15 x 15 kg,

Ready

• Flat Bench press 4 x 8 x 35 kg
• Incline bench press 4 x 8 x 35 a partner help me adding negative force for the first 5 reps Alternating with inclined fly with dumb bells 5 x 15 x 15 kg.
• Pull overs 4 x 12 x 40 kg dumb bell.

Back:

• Back extensions 4 x 20 x 20 kg
• Dead lifts 4 x 12 x 60 kg
• TRAPZ (after all your traps are part of your back right?)!  Barbel shrugs: 4 x 12 x 60 kg
• Upright rows: 4 x 20 x 30 kg
• Pull-ups 4 x 10 x 81 kg (I know I’m in overweight)
• Bend over barbell rows 4 x 12 x 40 kg

Tomorrow, light work out on my biceps and triceps, and go out running for 1 hour

Finish running today for: 1:33:38, in the end1339 kcal were burned, with only 45% fat use, kind of low since I was running fast, Max HR 173 (98%) Avg HR 156 (88%). 15.7 km total distance.
Tried to repeat today the sensiD Challenge with no stops, but push-ups and crunches are out of my range of none stop type of work-out, so opt for posting how I finish it last Thursday in the last of the year’s karate class.

Should I try this tomorrow with the only objective to keep active and wait for Monday to arrive?  One good thing about using your own body weight is that that you have a challenge like it is running.

Tomorrow I’m planning to go out running but at a very slow pace, thinking about carrying hand weights 2.3kg (5") warp in both forearms and practice more arm movement, and run for only 7 km with them not to overburn today’s run.

I don’t know  if I’m suppose to do it all the challenge none stop, or do it by stations!  That is the nice thing about working out at home, I think it really does not matter, what matter is finish the number of reps suggested, doing some or a variation of the movements.  I think in the end I might try any of the other work-outs and go out running.

Is it possible?
I will try to get started tomorrow with the early run.  I will do it slow, and will go out with two 5" wrap weights.  Finally one week of vacations.
I will go too with my girl friend to run around the university, a relaxing run waiting for new year.
Tomorrow I will fulfill the challenge of SensID, I have been practicing, this is going to be fun.

Happy Thanksgiving day for all of my American Friends of Bodybuilding.com; may this day help us remember why we are here.  May the Lord bless your families, work, and life, may the next year be full of challenges and chances to bring the best out of you.
-Frank

Sensei D invited me to do some interesting excersies:
200 + pushups, 100 bodyweight squats, and 100 crunches.
My Gym is closing this Wednesday and opening back on Monday.
I think that the push-ups and the crunches will help me in this time.
I will be running my usual 5.7 km tomorrow morning, I think that after that I can do the additional training.
It feels very nice to be invited and challenged to do something extra for this time of the year.

Thank you Sensei-D

Well, it is over!
started with a light run and stretching, after that:
24C (75.2F) when I started, 9:30 am.
Run time: 01:06:24
Calories: 963 kcal, 20% BF.
Heart rate:
Max: 172 ppm, 97%
Avg: 157 ppm, 89%
27C (80.6) when I finished.