Transformer in training

As of today? I think they suck! Before I begin to explain, let me take some more time to discern the context of my situation.

Hello folks,

No. I haven’t been blogging properly.

Yes. I have been working out.

No. I have kept proper records of what I have been doing.

I will say that I succumbed to the temptation of a whopper ( A big stray from fish,chicken and pork). So, I have been trying to work it off aaannnndddd after two days? I think I have done it…It goes a little something like this.

All of these exercises were done with the heaviest weights possible.

 

Flat Bench 4 sets - Superseted with - Flyes 4 sets

Decline Bench 4 sets - Superseted with - Incline bench 4 sets

Barbell Shrug 4 sets - Superseted with - Dumbell Shrug 4 sets

Military Press 4 sets - Superseted with - Dips 4 sets

 

On 1/9/06

Swimmming

16 laps Crawl (Non-stop)

8 breast stroke then 8 Crawl

Rest 90 seconds

4 Crawl

Biceps

Preacher Curl 4 sets

45 degree incline curl 4 sets

Barbell Curls 4 sets

Skull Crushers 4 sets

Dips 4 sets

Kickbacks 4 sets

 Hopefully I have FINALLY worked it off. Lesson learned? Cheating foods don’t pay! Stay up and stay blessed focus. See ya’ next time!!

Tenacious Thursday

 Swimming

 Rapid 8’s

Each lap is progressively faster than the next rest 90 seconds and repeat (4 times).

This type of cardio my friends will be the one that kills me!!!!

 

Leg

Superset #1

                 Warmup                   
       1                     2                  3

Squat        No weight X 15        +90lbs X 15     +90lbs X 10    +50lbs X 8

Leg Press   90lbs X 12              +90lbs X 12     +40lbs X 10    +10lbs X 10

The following exercise was done on the sit-down version and the lie-down version(1/2 & 1/2) 

Ham Curl    120lbs X 15            +30lbs X 10      +0lbs X 10     +50lbs X 10

Superset #2  

                      
                 Warmup                 1                       2                3

Standing Calf Raise          220lbs X 10      240lbs X 10      240lbs X 10    250lbs X 10

Seated Calf                    
 70lbs X 15        70lbs X 15        80lbs X 10      90lbs X 10

Leg jumps                   Â
 Â Â Â Â Â  UTF                   UTF                  UTF              UTF

Leg Jumps = Concentrate your energy to use your calves to jump slightly off the ground. Don’t use your thighs, calves only. 

UTF = UnTil Failure 

For some reason, I had lots of energy today and felt like I could do more. However, I had already elapsed my time in the gym for the night and get back to masterminding some things for my students and myself. Tonight, I am tired peace,love and hairgrease folks!

 So…I brought in the new year with my future wife and my fraternity brothers(Interesting combination hugh????). In the midst of being tipsy at about 12:02AM I realized that 2006 was my last year being single…..Hmmmm. Anyway a few more drinks got me over that quickly. Today, was the first workout for the new year.

Someone asked me to start posting my routine and I promised I would.

So heeerrrreeeee it goes:

Swimming 16 Laps - Olympic Lanes

Abs (3 sets of the following)

Regular Knee Ups - 20

Decline Bench Knee Ups - 20

Situp Machine - 40 (Low weight)

Pull-up bar knee ups - 10

Rest 20 minutes…(Time enough for me to get home).

 All of these exercises were performed slowly, using my core as the focus of strength. In other words, standing up straight, no rocking motion, and let my arms do all of the work. If you do this, you will see your abs working at the same time your arms are.

                      
    Warm-Up                    1                         2                         3

Bicep Curl       Low weight X 20    Low weight X 20       +10lbs X 20       +0lbs X 15

Skull Crusher  Low weight X 20    Low weight X 20      +20lbs X 15        +0lbs X 15

C-Curls           Low weight X 20    Low weight X 20     +15lbs X 21         +5lbs X 5 then

                      
                                                                                   +5lbs X 5

Kickback         Low weight X 20    Low weight X 20     +10lbs X 6          +0lbs X 30

Dip                  15 X BW              15 X BW                 15 X BW             15 X BW

I hope that this is not to complicated. I didn’t put weight sizes because it will, of course, vary for each person. But pretty much I start with a low weight and add lbs as I go. By the way these are all done immediately after each other, A.K.A. superset.

 Have fun folks…thanks Cuban Chingon for the tip on eating today. I think I might try that and see how it works. Ruggerlifter keep the movies coming!!! Scooby1961 thanks for the awesome tips!!! I have been viewing your website for almost a 5 months now…it has helped a lot! Crash1 thanks for the comment.Hopefully, I’ll be up to par with you in a couple of months.

Peace out folks and be safe lifting….especially when you are by your self!

 Don’t forget….get serious, cuz I am, it’s 2007!!!!