New Stats
January 28, 2008so last time i checked (12/30/07) my bodyfat percent was at 14.8% body fat, well today i weighed it again and i am now at 8%body fat i only need to drop 4% more to get where i need to be and i now weight 165lbs
New Stats
January 28, 2008so last time i checked (12/30/07) my bodyfat percent was at 14.8% body fat, well today i weighed it again and i am now at 8%body fat i only need to drop 4% more to get where i need to be and i now weight 165lbs
Golds Gym Week 3
January 12, 2008(M)12/31/07 Traps Day
today was my day on my own but it was still really intense because i have to push myself to work harder by myself because it is easier to quit alone
Hang Clean 3sets 8 reps
DB Military Press 3sets 8reps
Shrugs 3sets 8reps
Seated Military Press 3sets 8reps
Reverse Military Press 3sets 8reps
DB Calf Raises 3sets 40reps
(T)01/01/08
happy new year cardio today blah
(W)01/02/08 Chest/Triceps
these days with chris r never easy but they do kick my ass and thats fun
BB bench Press 6sets 12,8,6,4,2,1 reps
BB Decline Press 3sets 8reos
DB Tricep Kickback 3sets 10reps
Weighted Dips 3set 10reps
DB Decline Press 3sets 10reps
DB Incline Flys 3sets 10reps
DB Skull Crushers 3sets 10reps
Medicine Ball Overhead Raise with Decline Sit Up 3sets 10reps
Decline Russian Twist With Medicine Ball Throw 3sets 12reps
(R)01/03/08
CARDIO cardio cardio boring
(F)01/04/08 Leg day
these r the hardest of all the workouts that i do they r just unforgiving
Squats 3sets 10reps
Body weight Single Leg Squats 3sets 15reps
Single Leg Balancing Squat 3sets 10reps
Seated leg press 3sets 15reps
Prone Leg Curl 3sets 15reps
Yoga Move Fish 45sec
Abdominal Hyperextension with Weight 3sets 10reps
(S)01/05/08
Cardio aarrgg
(SR)01/06/08
day of rest
well this marks the end of week three and i have noticed a massive increase in strength and muscle stamina also i have added some noticable mass and definition
Golds Gym Week 2 AND Weight In
January 12, 2008(M)12/24/07
the gyme closed right at 7pm today and thats when i got off work so i missed that workout
(T)12/25/07
gyme closed early again today but since it was a cardio day i just hit the streets and went for a run
(W)12/26/07 Leg Day
today was my day with my trainer again he warned me that his leg days were super intense so i was ready for the hurt but i didnt expect it to be that intense i really had to push myself harder than i have in the past oh in i threw up too i am now the newest member of the rail club
Squats 3sets 12reps
1 Leg Super Squat 3sets 10reps per leg
Prone Leg Curl 3sets 12reps
Single Leg Dead Lift 3sets 12reps per leg
Stiff Leg Dead Lift 3sets 12reps
AB Hyperextension with Medicine Ball Throws 2sets 15reps
(R)12/27/07
Cardio day again i was really sore from the previous day and the cardio just killed my legs more i spent extra time in the sauna to loosen up i ran out of hydroxycut today nnnooooooo i have to get more fast
(F)12/28/07
another super intense workout with my trainer i keep having to push myself harder and harder each time i go in and its great
Seated Cable Rows 3sets 12reps
1 Arm Cable Pulldown 3sets 12reps each arm
Dips 3sets 12reps
Pull Up 3sets 12reps
Seated Ab Pulldown With Bar 1set 10reps
Seated Ab Pullup With Bar 1set 10reps
Decline Sit Up With Medicine Ball Throw 2sets 20reps
Decline Russian Twist With Medicine Ball 2sets 20reps
BB Overhead Raise 2sets 10reps
Seated Low Row 3sets 12reps
(S)12/29/07
cardio day the gym was closed by the time i got off of work so i just ran around the block
(SR)12/30/07
day of rest yay
THE WEIGH IN
2 weeks ago my weight started at 164.6 and i am now 166 thats a 2.5lbs gain in muscle
i was also at 19.6% bodyfat and i am now at 14.8%bodyfat
only 34 more pounds to go an i need to drop 10% more in bodyfat
Golds Gym Week 1
January 12, 2008(M) Started on december 17 2007 i showed up and we started off with me on a scale i weigh 146.3 lbs and i want to be at 200lbs in 7months after that he checked my body fat percent and i am at 19.2 lbs body fat with 137 ish lean body mass (muscle) then my triner chris gave me a nutrishional plan that has me eating 4000 calories of food ber day with 200g of protein that i need to eat, all this took about 40min then we finished off the hour with a arms workout
skull crushers 3sets of 8reps
skull crushers 3sets of 8reps
(T)12/18/07
cardio day chris said i needed to keep my heart rate at 131-152 this was really hard because it felt like it was too easy but its were it needs to be for me to reach my goals
(W)12/19/07
Arms, Upper Back, Shoulder Day
chris tried to kill me today, we had a full hour of weights starting off with
BB preacher curls 3sets 8 reps
DB hammer curls 3sets 8reps
DB Overhead press 3sets 8reps
DB side raises 3sets 12 reps
cable curls 3sets 8reps
lat tower 3sets 8 reps
lateral shoulder cable raises 3sets 12reps
T-bar row 5sets 8reps wide grip /8sets 5reps narrow grip
Shrugs 3sets 8reps
then we finished off my upper body on a swiss ball with me laying on my stomach on the ball at a steep angle with 2sets 12 reps of side raises, front raises, and overhead presses with DBs and then we were done that hour killed my upper body and it felt great now to recover
(R)12/20/07
cardio again how boring but its ok because with i am on the treadmill i watch movies on my ipod video i watch the marine with john cena it keeps me motivated. i get to watch a good amount of the movie because i am only supposed to do between 30-45 mins of cardio
(F)12/21/07
i was on my own today so i repeated the same workout from monday but i substituted some exercises for other ones because i wanted to hit the traps more
DB Preacher Curls 3sets 8reps
DB Hammer Curls 3sets 8reps
DB Overhead Press 3sets 8reps
DB Side Raises 3sets 12reps
Power Clean 3sets 8 reps
BB Bench Press 3sets 8reps
Pull ups 3sets 5reps
(S)12/22/07
cardio day again YAY its so boring but i need it watched the marine again i never get tired if that movie
(SR)12/23/03
my only day of rest and i needed it this was the end of week one and i can see noticable size gains and great definition the hydroxycuts working really well i am eating all the right foods and i am focused on my goal, i getting there and its so much fun, i would go in 10 min before every workout to loosen up in the sauna so i lost a lot of water fat im getting ripped yay and i usually wear a size small shirt but the mediums are starting to fit a little tighter
A Step In The Right Direction
January 12, 2008so one of my friends and i share a common interest in a wrestler named John Cena and the other day she invited me over to see his autobiography and it motivated me to make some big changes in my life apparently John Cena was as big as he is now at the age of 16 and was in bobybuilding competitions by the age of 17, so after it was over i thought that my body was not were it should be at my age so i started working out again and when i got home on friday from school i enrolled in golds gyme the same gyme cena works outs at i also got a personal trainer to help me move in the right direction so goal is that in 6-7 months be at the right size and definition to enter an amature bodybuilding competition and i want to thank my friend for showing me that DVD and she knows who she is because without see that i would not have started taking such drastic steps to reach my goal
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