qment30220’s BodyBlog

Over the last few days I’ve been changing my ideology about fitness.  Once upon a time lifting heavier was my only goal.  I now realize how cardio can help me achieve my overall health.  I’ve been hittin the treadmill or the stationary bike.  Since incorporating cardio on an ongoing basis I noticed I can last longer during my weightlifting.  Plus, when I finish cardio I feel like my body feels evenly inside and out.  Anyway on to today’s workout.

Chest - Dumbell Incline Press

25’s x 20 warmup

40s x 12; 45s x 10; 50s x 8; 55s x 6;

Superset- 45s x 12; Cabel flyes 50s x 12

Shoulders- Shoulder Press

45s x 12; 50s x 10; 55s x 8; 60s x 6; Lateral raises 25s x 12

Abs - Hanging Leg Raises

(4) 15 x bw

Stationary Bike- 25 minutes on Fat Burnining Setting

Things that went well:  Shoulders felt strong

Things that need work:  Needed more time for traps.

Today was an upper body workout.  Which was great considering I felt pretty strong today.  Did not take down proper info; but these were the different workouts

Lat Rows Superset with Lat pulldowns

Preacher Curls Superset with Barbell Curls

Tricep Pulldowns Superset with Dips

Dumbell Lat Raises

Ab Bench (3) 30; Ab Machine (3) 30

Not very detailed next blog will be better

Things that went well:  Supersets felt great

Things that could have been better:  Need to workout upper chest (incorporate incline bench press); Lower Back is weak (need to research lower back excersises)

Till next time

It’s been a little while since I updated my blog.  I have been in the gym consistently and working pretty hard and results are starting to creep in.  It’s pretty nice when the wifey starts giving unsolicited comments.  This week has been a little difficult since I went out of town over the weekend and usually have a hard time getting back on schedule, fortunately I have a good workout partner to keep me on track. 

 Today

Today was quite easy!

40 mins of eliptical

Heart Rate 135

Burned 210 calories

Things that went well:  Actually devoting a day to cardio!

Things that need improvement:  May do cardio option instead of fat burning

Today I jorneyed to the gym with my wife.  Now I know we do different excersies, but, I also know I need to finish my workout about the same time.  Today I felt a bit strong so I modified the workout to fit my time constraints.

 Hack Squat

440 x 12; 440 x 12; 440 x 12

Leg Extensions

140 x 12; 140 x 12

Hammer Strength Curl

60lbs. per leg (3) x 12

Hanging Leg Lifts

(3) 15 x BW

Swiss Ball Sit-Ups

(3)20

Calf Machine (Hprizontal)

(3)130×20

Things that went well:  Awesome Burn! Noticed that hammer strength machines are not the same.  Quick and efficient

Things to improve: Slacked on calves, Need to master Swiss Ball; Try to prevent swinging when doing hanging leg lifts

This morning I felt last night’s leg workout and had a hard time getting up.  Made it to the gym as was ready to destroy some muscle.  What was on the agenda today?

Bench- 135 x 12; 155 x 10; 175 x 8; 195 x 6;

Superset-155 x 9; 135 x 3; Dumbell bench 45 x 10

T-Bar Row

70 x 12; 90 x 10; 100 x 8; 110 x6

Superset- 90 x 12; Assisted Pull-ups 12 x bw

Dumbell Shoulder Press

40’s x 12; 45’s x 10; 50’s x 8; 55’s x 6

Superset 35 x 12; Front Raises 25

Dips (3) 15 x bw

Skull Crushers- 20’s x 12; 40’s x 10; 60’s x 8; 70 x 6;

Barbell Curls 40 x 20

Things that went well: Chest and Back strength has increased;  Dips gave real tricep burn;

Things that needs improvement:  Arms were tired by the time I got to that part of the workout (Workout arms firsts next time);

Yesterday I planned to work upper body but I forgot about all the New Years resolutions being fulfilled. Every bench and dumbell was occupied so fusioncomm and I decided to do legs instead.

Hack Squat 290 x 12; 310 x 10; 330 x 8; 420 x 6; Superset- 330 x12; Leg Extension 140 x 12

Leg Curls 100 x 12; 110 x 10; 140 x 8; 180 x 6; 120 x12

Calf Raises 70 x 12; 90 x 10; 110 x 8; 130 x 12 Superset- 130 x12; Horizontal 110 x 50

ABS Ab Machine (3) 30 x 30 Swiss Ball 30 crunches AB Bench (3) 30 reps

Cardio: 20 minutes - Treadmill

Things that went well: Legs felt strong; pushed heavier weight than usual; cardio felt good

Things that need improvement: Abs need more working through the pain; need to increase speed on cardio

The gym had a short day because of the holiday.  I walked my subdvision which is about 2 miles and has some pretty good inclines.  Got the heartrate up.  Now it’s time for some destruction and building!