rj1965 
"Lose body fat and gain muscle to achieve the optimal body physique that is possible for me."
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Archive for October, 2006
Monday, October 16th, 2006
I kept debating if I should rest today or go in for a workout. I finally decided to opt for the workout :>)
Started with Close in grip Lat Pulldown 1×12@90, 1×12@110, 1×12@130
T-Bar row 1×12@45, 1×12@65, 1×9@75 (fist tiem I ever did T-bar row)
Seated Pulley Row 1×12@90, 1×12@120, 1×12@135
Seated Machine Row 1×12@90, 1×12@100, 1×12@110
15 minutes elleptical - glutteal program
It is the day after now and feel a little bit of DOMS plus migraine headache - UGGH!
Posted in Training
Saturday, October 14th, 2006
I have been to bodybuilding shows and have no clue what judges look for. I look around the other people at my gym and being the self critical person that I am, I still think everyone looks muscular and in better shape than I do - lol
A few months ago a fellow gym member came up to me between sets of a db shoulder press and said "excuse me, I hope you don’t take this the wrong way, but I saw you working legs yesterday and you have the best legs in the gym".
Luckily I was not holding onto the dumbbells at the time as i would have dropped them from the shock of hearing this statement. I replied I ran a lot, but am still somewhat new to weight training and still have lots of fat to lose.
He said my legs were not big from running, just freaky genetics - lol
So of course the rest of the workout I was looking at my legs in the mirror trying to see what the big deal about them is - lol
Concerning running, I ran my first 5K race Nov. 2004 and worked up to run the Cleveland half marathon May 2005 weighing 285 lbs. and finished in a time about 2 hours 49 minutes.
I started January 2006 training to run the Vancouver marathon, but around March realized my marathon training was not working for me and I just was not into it as much as the year before when I trained to run the half marathon.
At this time, I realized I could not continue training for long distance runs AND intense weight training and decided first goal would be to work hard and enter bodybuilding competition THEN with my body fat at a low level after competing THEN train to run a marathon.
OK, back to the point of my post - lol
After training to run long distances, you learn to push past that initial wall when your body starts sweating and wants to shut down. You learn to ignore those little signs the body tells your brain to "stop" even though there is nothing physically wrong with you. Like anything else, it is PRATICE PRACTICE PRACTICE!!!
Of course with weight training though, I seem to stop when it feels too heavy - lol Gotta bring my running intensity to the weight room.
Posted in Training
Saturday, October 14th, 2006
Yesterday was a much needed rest day. I am NOT getting enough sleep!
Today I only had a 20 minute window to workout, so worked on chest
Flat Bench Press 1×12@115, 1×12@135, 1×8@150
Rotary Chest Press 1×12@50, 1×12@70, 1×9@90
Push Ups 2×12 and 1×15 (last set with knees on floor)
Not a great workout because it was rushed, but better than nothing.
Posted in Training
Thursday, October 12th, 2006
I was off from work today (YAY!) so went to my REAL gym to workout.
This is what I did:
Leg Press 1×12@360, 1×12@450, 1×12@540
Squats 1×12@185, 2×12@225
Hack Squat 1×12@50, 1×12@70, 1×12@90
Stiff Leg Deadlift 1×12@55, 1×12@65, 1×12@75
Lying Leg Curl 1×12@50, 1×12@60, 1×12@70
Calf Raise 1×12@160, 1×12@180, 1×12@200
Treadmill - 20 minutes on hill interval program
True story: When doing my second set of squats this guy was walking behind me and I could see him giving me this “look” in the mirror. Being the low self esteem guy I am, I am thinking to myself “crap, I am doing something wrong” lol
As I rest before doing the third set, he comes over and asks if he can take some light plates hanging off the squat rack. I said “sure, go ahead” Then he adds “Damn, that is a lot of weight you’re doing” and I am in shock and reply “uh, yeah” lol I am SUCH a nerd - lol
After doing the second set for squats, I did not want to add more weight to it as it seemed heavy enough, but for some reason after talking to the guy, , the 225 lbs. for the squat did not see so heavy for my third set - lol
R.J.
Posted in Training
Wednesday, October 11th, 2006
Did 40 minutes on treadmill using glutteal interval program.
Machine said I burned 440 calories in 40 minutes.
Posted in Training
Tuesday, October 10th, 2006
Did shoulders and arms today.
Due to time constraints and limited resources at my school gym, this was best I could do.
Rotary Shoulder Press 1×12@20, 1×12@40, 1×12@60
Isolated Lateral Raise 1×12@5, 1×12@10, 1×12@15
Barbell Military Press 1×12@10, 1×12@30, 1×12@50
CLose Grip Bench Press 1×12@45, 1×12@55, 1×12@65
Preacher Curl 1×12@30, 1×12@40, 1×12@50
Skullcrusher 1×12@30, 2×12@40
Hammer Curl 1×12@10, 1×12@15, 1×12@25
10 min. on bike
Posted in Training
Monday, October 9th, 2006
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Oct. 9 workout
Changing up my workout routine. Doing two warm up sets, then one “heavy set”. Seems to be working so far.
Did today’s workout at the school gym, so harder to do chest/back day.
Bench Press 2×12@115, 1×12@145
Lat Pull Down 2×12@70, 2×12@100
Rotary Chest Press 2×12@50, 1×12@80
Seated Row 2×12x100, 1×12@125
Push Ups 2×12, 1×15
Bent Over Row 2×12@30, 1×12@35
10 minutes on bike
I have not done push ups for awhile and it was so weird to do them - lol I am definately stronger than before as this has been the easiest it felt to do them and I felt I could do them without “cheating”. Love doing the two warmup sets as I think it gives me confidence to do the one “heavy” set.
I feel stronger than I have in the past, especially upper body. |
Posted in Training
Monday, October 9th, 2006
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Oct. 7 workout
Trying new routine today.
focusing on shoulders and arms and doing two warm up sets and last set with more weight
Reverse Pec Deck 2×12@75 1×12@105
Shoulder Press machine 2×12@50, 1×12@70
DB Shoulder Press 2×12@25, 1×12@35
DB Lateral Raise 2×12@15, 1×12@20
Rope Pull Down 2×12@40, 1×12@50
DB Hammer Curl 2×12@15, 1×12@25
Skullcrushers 2×12@35, 1×8@55
Preacher curl 2×12@50, 1×12@60
Tricep Press machine 1×12@70, 1×12@110, 1×12@150
DB Bicep Curl 2×12@25, 1×12@35
Not sure what happened, but I did this routine in record time :>) I really liked the two warm up sets, then going heavy with intensity for the last set.
30 minutes on elliptical on glutteal program. My legs were burning the last 5 minutes, but I was not going to stop. |
Posted in Training
Monday, October 9th, 2006
Oct. 6 workout
Today is not a good morning. I did not sleep much and was not at my best to try to workout today, but I gotta do it, right?
Just had time to do legs and back and chest today.
Squats 2×8x205 - Hurt my finger on the stupid prong on first set then my right knee acted up for second set. Not sure what I am doing wrong, but weight is more than what i usually use.
Lying Leg Curl 1×20@60 lbs., 1×17@60
Calf Press 1×20@200 1×25@200
Bench Press 1×17@135 1×12@135
lat Pulldown 2×20@70
Rotary Chest Press 2×20@70
Seated Row 2×20@110
10 minutes on bike
Posted in Training
Wednesday, October 4th, 2006
Cardio Day
Got to gym at 7 AM and did 30 minutes on treadmill doing glute interval program and then hopped on bike for 15 minutes on an interval incline program.
What I realized today was my cardio shape is HORRIBLE! lol
I was sweating WAY to early on the treadmill compared to my "running days"
Posted in Training
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