Jordan’s Body Blog

Elliptical 25 minutes 350 calories

Tricep Pushdowns 100×8, 110×8, 110×8

Dumbbell Curls 25×10, 30×8, 30×8

42.5 Kg resistance curls 3 sets of 8 reps, Tripcep pushdown lunges 3 sets and I think it was at 15 kg

Bodyweight dips 3 sets of 8, Exercise ball crunches 3 sets of ~20

Captain chair leg raises 3 sets of 8

Bicep Chinup assisted machine 8 reps@160 8reps@150 6reps@140

Dumbbell Press 30×12, 35×10, 40×10, 40×10
Incline Dumbbell Press 30×10, 30×10, 30×10
Decline Dumbbell Press 20×12, 20×12, 25×10, 25×10
Chinup machine 110 x8, 100×8, 100×8
Press Machine 140×8, 150×8, 160×8
Captains chair Leg raises, 3 sets of 8
Decline situps, 2 sets of 6
Eliptical Machine Cardio:277 calories in 20 minutes.

Ok just got back from the gym I did arms, legs, and abs. EZ barbell curls at 40×8,50×8,50×8. Concentration curls at 25×8, 25×8, 30×8. Triceps Pushdown at 100×8, 120×8, 120×8.  Skull Crusher 40 x8 3 sets. Leg press 90×10, 180×10, 270×8. Leg curl 135×8, 135×8, 135×6. Calf Raises 45×10, 45×10, 45×8. Captains chair leg raises, 3 sets of 8. And the ab killer machine (I don’t know what it is actually called) only 2 sets of 5 reps..finished off with 15 mins of walking with 3 percent incline.

After yesterdays workout session I am still quite sore, and we did back again which made it quite hard but at the same time I feel better because I got a good stretch in there. I was not proud of my diet today but I have been working harder than usual so I hope it works out in the end. The back workout I did consisted of assisted chin ups at 110 bodyweight x8, 100×8. Then I did lateral pull downs at 100×8, 120×8, and 150×4. I don’t know what the machine was called for the next exercise so I will call it rows? you pull the weigh up at you while facing down. I did 50×8, 60×8, 50×8. Then we did barbell rows at 50×6, 2 sets of that. And this exercise where you lie on the bench with the weigh behind your head, I only did it at 30 pound dumbbell, but I did 2 sets at 12 reps. I think that is everything, it definately pushed me. And I am sore but in a good way.

Finally got a gym partner and man I tell you my friend is in wayyy better shape than me lol. We did incline, normal, and decline bench presses. then we did dumbell flys, and a abs. I think we did more than that actually we spent an hour and a half just on chest and abs then I did 15 min cardio at 200 calories on the eliptical. I forgot to write the stuff down but next time I go I will get everything.

BenchPresses times 2 sets and 10 reps at 130 pounds

Pull ups 2 sets at 8 reps. Not actual pull ups, I lie on the ground and pull myself up to the bench press bar.

Dumbbell shoulder presses at 20 pounds per dumbbell  2 sets at 10 reps

Lateral Pull downs x2 at 10 reps at  80 pounds

Dumbbell curls at 20 pounds 2 sets and 10 reps

Lateral push downs at 50 pounds at 2 sets and 10 reps

Crunches and back extensions 20 reps each

prisoner squats 2 sets 15 reps

lunges x8 per leg 2 sets.

Decided to hang out with my friend last night, we had a few drinks and played rockband and now I am hungover hardcore lol. Still going to hit the weights tonight though.

Woke up about 20 minutes ago and now I am getting ready for classes, got a german test at 1230. Going to have protein in oatmeal for breakfast and a cup of coffee. Then maybe veggie soup from soup r man and buy some healthy food at the grocery store after I am out of there. I am going to go to the gym and do the workout that I got from fitnessRX I will post the workout details after I have completed them.

I just uploaded my before photos and I will try to upload a new one every month to see if I can see progress. Hopefully I will see some progress by March 3rd. I don’t know if these pictures will work for the body for life competition as the background is quite bad, they were taken in the basement. I also feel like crap today, I ate 6 pieces of pizza last night and watched the UFC fight and today I felt bad and all I ate we’re two protein shakes thus far. And lots of water.

I did a workout last night in the basement because I was bored lol. I did benchpress, dumbell curls, squats and lunges. And now for some reason my back muslces are sore I have no idea what is up.