qment30220’s BodyBlog

I have found that Leg days have been my downfall to working out.  For instance, I will do well all week with cardio and upper body workouts but when leg day comes along I’ll stall out.  I rationalize that I can get to it tommorrow and then tommorow never comes.  Next thing I know it’s been two weeks  since I’ve been at the gym.  Somehow I alway start back with chest. 

I’ve decided to crack that trend with reading articles on leg workouts and why thier beneficial other than just making your body look like an orange on stiltz.  One thing that I read that has helped me is knowing how your thighs control metabolisim and how growth hormone is released.  Knowing this gave me a new light on working my legs.  I now start my week with legs no matter what.

I forgot my waistbelt to support my back so I had to use the Hammer Strength V-Squat.

135 lb x 20 warm-up

225 x 10

405 x 6 (3) sets

Barbell calf raises

135 X 15 (3) sets

Leg Curls

90 x 12

170 x 5

110 x6 (2) sets

Things that went well:  Quads and gleuts got a good workout;  Things that need improvement: Because I got to the gym late my calf and hamstring work out was rushed and seemed pretty sloppy.

Ok for a leg day.

Today’s workout was good.

Barbell rows

1 set 15 reps x 90 lbs

3 sets 6 reps x 185 lbs

1 set 15 reps X 90 lbs

T-Bar Rows

1 set 15 reps x 45 lbs

3 sets 10 reps x 90 lbs

1 set 15 reps x 45 lbs

Barbell shrugs

1 set 10 reps x 135 lbs

3 set 6 reps x 225 lbs

1 set 10 reps x 185 lbs

Dumbell Shrugs

15 reps x 55

10 reps x 65

Supplementation:  Pre- workout: Multi, EFA, NO, Green Tea, Zinc,  Six Star Protein;  Post-work out: Six Star Protein and Higher Power Glutamine

Good:  Barbell rows truly worked the back.  Needs Improvement:  T-Bar rows were a little shaky.  Need to work on stablity with the barbell. 

 Got back to the gym yesterday after a week vacation.

 Yesterday - Biceps

Barbel Bicep Curls

65 lbs x 12

90 x 6 (3) sets

65 x 12

Hammer Curls Dumbells

20 lbs x 12

25 x 6 (3) sets

20 x 12

Rockers

15 lbs x  15 (4) Sets

Today - Cardio and Abs

Incline sit-ups

3 sets 30 reps

3 sets 15 reps - Knee ups

3 sets oblique excersise

15 min eliptical

It feels good to be back to the gym.  But you know it’s been a while when people ask you "where ya been"?

Today I worked core muscles:

BB Deadlift: 20 reps of 135; 15 reps of 155; 3 sets of 10 reps 185lbs.

Lower back extension: 30 reps of 20 lbs.

Hammers Strength Crunch Machine: 3 sets of 50 reps on 20lbs.

Leg lifts: 60 reps

Post workout shake containing 40 grams of protein

What’s good:  Totally exhausted lower back and abs

What’s needs improvement:  Need more lower ab work.  Also need to add cardio
 

Until the last three weeks I’ve been working out on and off with not much to show for it. But now it’s seems i’m back in the groove and ready to meet some goals.

Goal #1-  Weight

Current- 189.5  Goal-195

Goal #2- Bodyfat

Current- 24%  Goal- 16%

I plan to accomplish these goals by being in the gym 6 days a week.  The regimine that I will be using is pretty basic:

Day 1: Leg/Calves  Day 2: 60 mins of Cardio/ABS  Day 3: Chest/Delts/Triceps  Day 4:  60 mins of Cardio/ABS

Day 5: Back/Biceps/Traps/Forearms  Day 6: 60 mins of Cardio/ABS

My movements are kept to compound with supersets in order to exhaust the most muscles in the shortest amount of time.  I have stressed a lot of cardio in order for me to have more stamina for my weight training.

Goal #3:

Eating Clean- This is probably my hardest challenge. 

Goal #4:

GET ENOUGH SLEEP!!!- As a veteran of the fast food industry staying up until 2 or 3 a.m. was normal and a hard habit to break.  I know now if i’m truly going to benefit from my training then I must recover

Goal #5: Supplementation

I have a budget for basic supplementation; Protein, Creatine, Glutamine, Vitamins and EFAs. 

Thank you for joining me in my quest for health.  Until the next post…

I haven’t been posting my workouts lately but I have been regular at the gym.  I’ve started my slash and burn workout which concentrates on high reps and less on the heaviness of weight.

Upper Body

Cable machine Chest Press ( Superset with Cable Chest Press Incline)

150 lbs x 10 (5) Chest Press; 150 lbs x 10 (5) Incline

Assisted Chin-ups (Superset Wide, Narrow with palms facing each other, Narrow Palms facing me)

3 Sets of 10 of each.  Asissted 115 lbs.  Not very strong but my back needs a lot of work

Triceps and Biceps (Superset Dips and Dumbell Curls)

Dips- 5 sets of 15 and Dumbell curls (5)30lbs x 10

Shoulders- Superset Dumbell Front Raise, Dumbell Front Pulls, Dumbell Lateral.

I do each of these in consecutively. (Front raise, Pull-up, Lateral)

3 sets of 10 with 10 lbs.

Traps- Superset of Barbell Wide Grip Shrugs and Narrow Shrugs

5 sets of 20 of each

Needless to say I definately feel the burn.  My body fat is also decreasing little by little.  In order to put out the fire in my muscles I take a Creatine mixture and Protein Shake within the hour. 

Things I did well- Great concentration; Really slashed the muscles and felt a great pump.

Things to work on-  My back is nowhere where I thought it was in strength.  Goal:  No more assisted chin-up. I’ll work on it.

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