theaccent13’s BodyBlog

It’s been a little over a week since my last post, I haven’t been doing daily blogs cos I’ve been so busy.  I’ve started a new 8 week program, 1 st 4 weeks are strength, so trying heavy short sets, next 4 weeks will be size and endurance.  I’m really enjoying these workouts and progress is coming along slowly, I know I still have quite a way to go, slow and steady like my workouts.

So it was a struggle to push myself to the gym today but I managed to hit it after work and felt pretty good after it, didn’t hit the abs hard

Incline DB Press 10×10
Barbell Curl 10×10

I’m trying to stay motivated….

It’s been hot here in Sydney Sat was a scorcher and Sunday spent the day on the beach was cloudy but managed to get a bit burnt so Australia Day I was drained from a bit of Sun stroke so didn’t workout til Tuesday evening.

DB Shoulder Press - 10×10
Pull-Ups - 10×10

Incline Obliques

This has been a bit of a slow 3rd week…  Sat was still 10×10

Squats - 10×10
Incline Skull Crushers - 10×10

Cable Crunches 5×15

So kicked off week 3 today, and this week is 10 sets of 10 reps and it wasn’t easy, I tried keeping the same weight through-out but it was too hard so I managed 6 sets with good form after that I had to drop the weight so I could keep form.

Flat bench press DB - 10×10
seated rotating DB curl - 10×10
Rope Crunch - 5×15

Tomorrow should be fun…

Well I’ve reached the end of week 2, I didn’t feel like I’d pushed myself too hard this week, still feel like I can give a little more, maybe it’s the workout, anyway, next week seems interesting, I need to sort my eating out properly and get some more protein etc.  I’lll also try and do some progress pics…

SHOULDERS
Barbell shoulder press- 4×10
Lateral raises- 4×12
Smith machine upright rows- 12,10,10,10
Rear delt cable pull- 4×12

ABS
Twist- 50 ea side
Side bridges on bench- 4×15

Was way to hard to get out of bed this morning, after workout on Sat we had a friends birthday and ended up having a few drinks, quite a few and although I was fine on Sunday it makes you really tired on Monday but I went to the gym tonight instead for a leg workout and felt pretty good.

LEGS
Squats - 10,8,8,8
Leg press- 4×8
Calf raises- 3×15

ABS
Swiss Ball sit-ups 3×15
Swiss Ball obliques 3×12

I have some stuff on in the morning so i won’t be able to hit the gym in the morning so will work something out.

Saturday had an arm workout with a friend, wasn’t anything to strenuous, but Brett has transformed his body in the last year and has built himself a great physique.  So I thought I’d do a workout with him to get some tips…  slow and controlled is the way, just need to add some decent resistance but keep the form…

So up this morning at 6am and down to the gym for a back workout, still finding myself struggling on some workouts like Lat pulldown, not lifting particularly heavy weights but trying to keep form, slow and controlled is hard and struggle past 8, which is why gym partner probably needed.

BACK
Lat pulldown -4x failure (15 at most)
Close grip pull- 12,12,10,10
Single arm DB row- 10,10,8,8
Barbell shrugs- 15,15,12,12
Sraight legged dead lift- 4×15

LOWER BACK
Hyperextensions - 4×18

Tomorrow I’m going to workout with a friend who has really transformed his body in less than a year, even has those ab veins so interested in his journey.

So I kicked off week 2 today, I turned off my alarm this morning instead of hitting snooze so I decided to do a work out just after lunch and boy was it hot in Sydney today, the gym was like an oven.  Worked on my chest today and it was hard doing some exercises without a gym partner, it’s hard to push yourself that little bit further and asking people in the gym to spot you can be really hit or miss…

Incline bench press - 12,10,10,8
Flat bench heavy- 10,6,4,4
Flat DB flye- 4×12
DB pullover heavy- 4×8

Hanging leg raises- 4×12
Elijahs Swiss ball exercise (swiss situp, v-up and knee to chest)

Back tomorrow….