Tuesday:
Warmup - Bodyweight Squats - Set 1: 15 Rep, Set 2: 15 Rep, 30 sec rest
Leg Press - 70lbs., Set 1: 15 Rep, Set 2: 15 Rep, Set 3: 15 Rep
Sitting Leg Curl - 70lbs., Set 1: 15 Rep, Set 2: 15 Rep, Set 3: 15 Rep
DB Ballet Squat - 15lbs. (30 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Stiff Legged Deadlift - 15lbs. (30 total), Set 1: 15 Rep, Set 2: 15 Rep
Standing Calf Raise, Single - No weight, Set 1: 15 Rep, Set 2: 15 Rep, Set 3: 15 Rep
Lat Raise on Incline - 5lbs. (10 total), Set 1: 15 Rep, Set 2: 15 Rep, Set 3: 15 Rep
Calf Press - 50lbs., Set 1: 20 Rep, Set 2: 20 Rep
Standing Bent Over Lat Raise - 5lbs., Set 1: 15 Rep, Set 2: 15 Rep.
Notes: All exercises (except lat raises) need to go up 5 lbs. Leg Press and Leg Curl can go up 10 to 15 lbs. Felt good afterward, although a little underworked.
Wednesday, March 31, 2010
Monday, March 29, 2010
Monday
Here's a recap:
Saturday:
Run on treadmill: 3.01 mi. for 25 minutes.
Started a new section of the Body Sculpting Bible For Men. This is the 14-Day Body Sculpting Workout which is basically just more advanced exercises.
Monday:
*Pull-down to front - 45 lb., Set 1: 15 Rep, Set 2: 15 Rep, Set 3: 15 Rep
*Incline DB Bench Press - 20lb. (40 total), Set 1: 15 Rep, Set 2: 15 Rep, Set 3: 15 Rep
Straight-arm pull down - 20lb., Set 1: 12 Rep, Set 2: 15 Rep
Chest Dip (25lb. assist) - Set 1: 12 Rep, Set 2: 12 Rep
*Incline DB Curl - 10lb. (20 total), Set 1: 15 Rep, Set 2: 15 Rep, Set 3: 15 Rep
Tricep push down - 20lb., Set 1: 13 Rep, Set 2: 15 Rep, Set 3: 15 Rep
Hammer Curl - 10lb. (20 total), Set 1: 15 Rep, Set 2: 15 Rep
Overhead DB Ext. - 20lb. (20 total), Set 1: 15 Rep, Set 2: 15 Rep
3 sets of 5 reps - Pullups for warm ups
*Need to go up 5lb. in weight for thursday
Friday, March 26, 2010
Friday.
Here's the catch up on the last few days:
Wednesday:
Run on treadmill: 3 miles in 24:44
Lying leg lift - Set 1: 20 Rep, Set 2: 20 rep
Swiss Ball crunch - Set 1: 20 Rep, Set 2: 20 Rep
Thursday:
Warm up: Elliptical - Low intensity, 5 minutes
DB one-arm row - 20lb. (40 total), Set 1: 20 Rep, Set 2: 20 Rep
Pushup - No Weight, Set 1: 15 Rep, Set 2: 15 Rep
DB two-arm row - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep
DB Flat Fly - 15lb. (30 total), Set 1: 15 Rep, Set 2: 15 Rep
DB curl - 15lb (30 total), Set 1: 15 Rep, Set 2: 15 Rep
Lying DB Ext. - 10lb. (20 total), Set 1:15 Rep, Set 2: 15 Rep
Hammer Curl - 10lb. (20 total), Set 1: 15 Rep, Set 2: 15 Rep
Overhead DB Ext. - 20lb. (20 total) Set 1: 15 Rep, Set 2: 15 Rep
Friday:
Warmup: Cycling - 5 minutes at THR
DB Squat - 30 lb. (60 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Lunges - 20lb. (40 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Ballet Squat - 15 lb. (30 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Stiff-Legged Deadlift - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep
Standing Calf Raise - Single - No Weight, Set 1: 20 Rep, Set 2: 20 Rep
DB Shoulder Press - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep
DB Calf Raise - 25lb (50 total), Set 2: 20 Rep, Set 2: 20 Rep
Lateral Ext. - 5lb. (10 total), Set 1: 15 Rep, Set 2: 15 Rep
Notes: Was calculated at 11.3% bodyfat today which wasn't as bad as I feared, but I have a long way to go to my goal. I was leaning over too far over my shoe while doing the DB Lunges, I need to watch that and try to keep my back more straight. Overall, my legs feel pretty good. I did a few leg presses at the end just as a cooldown, nothing substantial.
Music: Major Lazer's Guns Don't Kill People... Lazers Do!
Wednesday, March 24, 2010
Fresh Faced Kid
Welcome to all who stumble upon this. "This" refers to the complete, exacting, and detailed accounts of my trips to the local gym (Anytime Fitness). This blog will attempt to give me a more complete picture of my fitness goals and progress as not all of that can be logged easily in a small workout journal.
For those who will be reading, here's some general information about me. I am 23 years of age, 5' 6" and 134 lb. My weight training goals are to drop my body fat percentage to around 7 or 8 percent while gaining 15 lbs of lean muscle. My current estimated body fat percentage is 12.5%, although I am going to get an accurate reading this evening.
My workout routine has come from the book The Body Sculpting Bible For Men by James Villepigue and Hugo Rivera. This is one of the most complete fitness books I've ever read. It combines common sense eating with excellent workout guides and even tosses in a bit of meditation exercises.
As far as supplements go, I take Cytosport Muscle Milk, GNC Amplified Creatine 189, GNC Amino Acid 1000, and GNC L-Glutamine. I haven't sampled too many protein mixes, but Muscle Milk has been an excellent choice. It mixes very easily and tastes great; plus there's 32 g of protein per serving. I take protein shakes three times a day. The first one for breakfast is mixed with a carton of strawberry yogurt (8 g protein) and chocolate milk (6 g protein); shake two comes as an afternoon snack around 3 and the last comes post-workout at 6ish. Total protein from shakes is about 130 for the day with an additional 90-100 g of protein from meals throughout the day. I've found that switching to a strichter diet has given me much more energy throughout my workouts and the day.
With that said, I will give a brief of what yesterday's workout consisted of. Take note that weights are low and reps are high due to unfamiliarity with many of the exercises (although weights will go up the following week).
Groups are completed as Complex Supersets. In other words, complete set 1 of exercise A, rest 90 seconds, complete set 1 of exercise B, rest 90 seconds, complete set 2 of exercise A, rest 90 seconds, complete set 2 of exercise B.
Warmup: Light stretching followed by 5 minutes of cycling at target heart rate.
DB = Dumbbell
BB = Barbell
DB Squat - 30lb. (60 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Lunge - 20lb. (40 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Ballet Squat - 15lb. (30 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Stiff-Legged Deadlift - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep
Single Standing Calf Raise - No Weight, Set 1: 20 Rep, Set 2: 20 Rep
DB Shoulder Press - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep
DB Standing Calf Raise - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep
DB Lateral Extensions - 5lb. (10 total), Set 1: 15 Rep, Set 2: 15 Rep
Cooldown: Light stretching, light cycling
Total Duration: 50 minutes
Notes: Finally getting comfortable with ballet squats. The deadlifts have felt especially good, form is coming easily. I need to close up the space on the DB lunges, I'm reaching too far and its putting too much pressure on the quad and knee on the way back up. Lat extensions are still killing me, will stay at the current weight for another week.
Music Listened to: Metallica - Phantom Lord, Rage Against The Machine - Guerilla Radio, System Of A Down - Chop Suey!, Breaking Benjamin - Sooner Or Later, Aesop Rock - Fumes, Wu-tang Clan - Shame On A Nigga, Mos Def - Auditorium, The Cool Kids - Bassment Party
For those who will be reading, here's some general information about me. I am 23 years of age, 5' 6" and 134 lb. My weight training goals are to drop my body fat percentage to around 7 or 8 percent while gaining 15 lbs of lean muscle. My current estimated body fat percentage is 12.5%, although I am going to get an accurate reading this evening.
My workout routine has come from the book The Body Sculpting Bible For Men by James Villepigue and Hugo Rivera. This is one of the most complete fitness books I've ever read. It combines common sense eating with excellent workout guides and even tosses in a bit of meditation exercises.
As far as supplements go, I take Cytosport Muscle Milk, GNC Amplified Creatine 189, GNC Amino Acid 1000, and GNC L-Glutamine. I haven't sampled too many protein mixes, but Muscle Milk has been an excellent choice. It mixes very easily and tastes great; plus there's 32 g of protein per serving. I take protein shakes three times a day. The first one for breakfast is mixed with a carton of strawberry yogurt (8 g protein) and chocolate milk (6 g protein); shake two comes as an afternoon snack around 3 and the last comes post-workout at 6ish. Total protein from shakes is about 130 for the day with an additional 90-100 g of protein from meals throughout the day. I've found that switching to a strichter diet has given me much more energy throughout my workouts and the day.
With that said, I will give a brief of what yesterday's workout consisted of. Take note that weights are low and reps are high due to unfamiliarity with many of the exercises (although weights will go up the following week).
Groups are completed as Complex Supersets. In other words, complete set 1 of exercise A, rest 90 seconds, complete set 1 of exercise B, rest 90 seconds, complete set 2 of exercise A, rest 90 seconds, complete set 2 of exercise B.
Warmup: Light stretching followed by 5 minutes of cycling at target heart rate.
DB = Dumbbell
BB = Barbell
DB Squat - 30lb. (60 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Lunge - 20lb. (40 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Ballet Squat - 15lb. (30 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Stiff-Legged Deadlift - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep
Single Standing Calf Raise - No Weight, Set 1: 20 Rep, Set 2: 20 Rep
DB Shoulder Press - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep
DB Standing Calf Raise - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep
DB Lateral Extensions - 5lb. (10 total), Set 1: 15 Rep, Set 2: 15 Rep
Cooldown: Light stretching, light cycling
Total Duration: 50 minutes
Notes: Finally getting comfortable with ballet squats. The deadlifts have felt especially good, form is coming easily. I need to close up the space on the DB lunges, I'm reaching too far and its putting too much pressure on the quad and knee on the way back up. Lat extensions are still killing me, will stay at the current weight for another week.
Music Listened to: Metallica - Phantom Lord, Rage Against The Machine - Guerilla Radio, System Of A Down - Chop Suey!, Breaking Benjamin - Sooner Or Later, Aesop Rock - Fumes, Wu-tang Clan - Shame On A Nigga, Mos Def - Auditorium, The Cool Kids - Bassment Party
Subscribe to:
Posts (Atom)