BodyBlog

Soooo, It’s been a while since I’ve posted. I’m still working my way to goal haven, but I’ve encountered an injury . I’m thinking it’s because I don’t have anyone to spot me and the weights I was lifting were HEAVY soooo on the my last rep or 2 my form was probably not the best and I would normally drop the weight. During the "drops" my hands are not in the best of postions (depending on the workout I’m doing) and I sprained my 1st digit ligaments (or so I think). I’m still waiting on the xray results; however, my doctor advised me that if it’s not broken (and i don’t think it is) then I’ll need to undergo some therapy… In the meanwhile I’m in ALOT of pain and doing even the simple task of turning a key in the door is EXCRUCIATING. My last REAL workout was last Tuesday. I went to the gym today but just did some cardio. I’m trying to figure out how to lift (lightly of course) and not cause further pain or damage. If anyone is listening out there, who can give some advise, then please do I’m revamping my workout plan to suit my current condition and still meet my goals. I’ll keep you posted

Alright, so my first blog should actually be for Friday and not Thursday (My bad). On saturday I worked my legs/glutes and shoulders and sunday was 20 minutes of cardio and abs (gym was closing so I was limited on times). I took monday off as a rest day (I had ALOT of things on the go and needed a rest anyhow). Today (Tuesday) I worked my Chest (bench press - 40lbs- 3×12; Incline Barbell - 17.5lbs - 3×12), Biceps ( barbell curl - 40lbs- 3×12; Lying incline barbell curl - 40lbs - 3×8 *this proved to be more difficult then i thought it would be*; Hammer curls - 12.5 lbs- 3×8) and shoulders (Behind neck military press 40lbs-3×12 *going heavier next time, some chick at the gym was hogging the 50*; front/lat raises 7.5lbs 4×6 *i know, i’m weak*;Overhead shoulder press 20lbs- 3×8 )… and I managed to throw a 15 warm up (stationary bike) and 10 minutes cool down (or lack thereof…threadmill, 12-15 incline, 3.6 - 4.0 speed). Weew…. that took 1.5 hours of my time today but I felt GREAT afterwards and I’m looking forward to tomarrow (Legs/Glutes/triceps and back).

I’m trying to work each muscle group 2 times a week with 2 break days and one day devoted strictly to cardio. This will be the plan for the first month. After that I will reassess based on progress made to that point.  In rough this is my workout week starting next week:

Monday - Chest, Biceps, Shoulders, Abs
Tuesdays - Legs/glutes, Back, Triceps

Wednesday - Cardio and Abs
Thursday - Break

Friday - Chest, Biceps, Shoulders, Abs
Saturday- Legs/glutes, Back, Triceps

Sunday - Break *and I’m sure after all that working out I’ll need one*

Wish me luck…. and will keep you posted

Ok… so my first workout went like this:

Thursday

15 minutes warm up on the treadmill
12.5-15 incline at 4.0 speed

Back
*Seated cable row, 40lbs 3 sets, 12 reps
*Seated cable row, one arm 20 lbs 3 set, 8 reps
*Straight arm cable pulldown 30-20 lbs (drop set), 2 set, 12 reps

Triceps
*Glose grip bench press 30lbs, 3 sets, 12 reps
*Skull crusher 30lbs, 3 sets, 12 reps
*Overhead Rope extension 20-10lbs (drop set), 2 sets, 15 reps (Previous triceps workout killed my tris… i had nothing left thus why the light weight…something to improve on for the next tri workout)

Abs
Just basic sit ups and legs raises all with body weight 100in total

I did 10 minutes of low-moderate stationary bike riding. I heard it’s good to top your workout with a little cardio. Not sure how true that is.. still researching. Please share your views.