Butterfly Curl/Press:
1x8 205lbs
1x6 195lbs
1x6 185lbs
chest Press:
1x8 140lbs
1x6 130lbs
1x8 115lbs
Bench Press (free weights)
1x6 135lbs (not all the way down, no spotter)
2v8 125lbs (all the way down)
1x10 105lbs (all the way down)
Shoulder Press:
110lbs, 1x6
90lbs 1x8
row Chest Press:
1x6 90lbs
1x8 80lbs
1v6 70lbs
Pull weight Toward Self Feet Mounted:
1x8 225lbs
1x8 205lbs
1x8 225lbs
Calf Raise:
1x8 255lbs
1x8 235lbs
1x8 215lbs
Crunches:
1x8 70lbs
1x8 60lbs
1x10 50lbs
Upper Ab Crunch:
1x8 140lbs
1x8 130lbs
1x10 120lbs
HIIT:
2mins 8mph
1min 12mph
2min 8.5mph
1min 11.5 mph
2min 9mph
1min 12mph
2min 7mph
1min 12mph
2min 8mph
1min 9mph
cool down, 9-8mph
back is a bit sore, but that's a great thing. forcing my body to adapt to lifting heavy.
I'm just HAPPY that i can bench press 135 on my own. i'm thinking i weight about 140, so hopefully i'll be benching over my weight within 2 weeks.
AOWWW AOWWW AOWWW!!!!
Monday, October 29, 2007
Friday, October 26, 2007
RAWR!!!!
AOWWW AOWWW AOWWW!!!
Butterfly Chest Press:
195lbs 1x8
180lbs, 1x7
165lbs, 1x6
Chest Press
130lbs, 1x8
115lbs, 1x6
100lbs, 1x8
Bicept Curl:
80lbs, 1x8
70lbs, 1x8
70lbs, wide grip, 1v4
Row Pull with Feet planted infront of me:
225lbs, 2x8
215, 1x8
Seated Squat:
140lbs, 1x8
125lbs 1x8
HIIT
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
Totaly Calories burned: 301.8
Incline: 1.0
At work during my hour break:
shoulder to should pullups on I beam, 4x10
seated crunches on seat, 4x25
Verticle Pushups WITH SPOTTER: 3x10, 1x16
i can do roughly 6-8 without a spotter.
During my 10min break at work:
Pyramid Chinups
1 chinup
+
2 chinup
+
3 chinup
+
4 chinup
+
5 chinup
+
6 chinup
+
7 chinup
+
8 chinup
+
10 chinup
I realized i need to push myself a bit harder to achieve my results. I need ot EAT 140+ grams of protein a day. an di need to start lifting heavier. but ill do it!!
how badly do you want it?
AOWWW AOWWW AOWWW!!!!
Butterfly Chest Press:
195lbs 1x8
180lbs, 1x7
165lbs, 1x6
Chest Press
130lbs, 1x8
115lbs, 1x6
100lbs, 1x8
Bicept Curl:
80lbs, 1x8
70lbs, 1x8
70lbs, wide grip, 1v4
Row Pull with Feet planted infront of me:
225lbs, 2x8
215, 1x8
Seated Squat:
140lbs, 1x8
125lbs 1x8
HIIT
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
Totaly Calories burned: 301.8
Incline: 1.0
At work during my hour break:
shoulder to should pullups on I beam, 4x10
seated crunches on seat, 4x25
Verticle Pushups WITH SPOTTER: 3x10, 1x16
i can do roughly 6-8 without a spotter.
During my 10min break at work:
Pyramid Chinups
1 chinup
+
2 chinup
+
3 chinup
+
4 chinup
+
5 chinup
+
6 chinup
+
7 chinup
+
8 chinup
+
10 chinup
I realized i need to push myself a bit harder to achieve my results. I need ot EAT 140+ grams of protein a day. an di need to start lifting heavier. but ill do it!!
how badly do you want it?
AOWWW AOWWW AOWWW!!!!
Friday, October 19, 2007
No Limits
On my break at work i did sets with my Marine manager, i maxed out at 19Pullsup, with 51 diamon pushups, then on my break several hours later, i did repetition
10pullups, 20 pushups
10pullups, 20 pushups
10pullups, 20 pushups
10pullups, 20 pushups (did those sets within 10mins of a break)
After work i went to the gym.
I did the pull in row, all sets are sets of 8.
165Lbs
195Lbs
180Lbs
Chest Press:
70Lbs 1x5
60Lbs 1x5
50lbs 1x8
Hammer Strength Press (basically a sit down push, that ascends above your head)
110lbs or 55lbs per arm, 1x6
110lbs, or 50lbs per arm, 1x6
90lbs, or 45lbs per arm, 1x8
Bicept Curl:
80Lbs 1x5
70lbs, 2x8
Shoulder press:
70lbs 1x5
60lbs 1x5
50lbs 1x8
Above Pull Down (shoulder/back)
150Lbs 1x8
135lbs 2x8
Row:
50lbs 1x8
40lbs 2x8
HIIT:
3min Speed 7
1min Speed 11.5
3min Speed 7.6
1min Speed 11
3min Speed 7.2
1min Speed 10.5
3min Speed 7.2
1min Speed 9
Incline: 2.0
Calories burned: 304+ (forgot exact number)
Totall session: 21mins including cool down.
Post workout meal:
Whey Protein shake
2 Hamburger Patties with 2 pieces of cheese.
fat free yogurt
centrum vitamin
Milk
I want to increase my weight limit by at LEAST 10Lbs - 15Lbs (depending on machine) each week. I'll do 1 week of a specific weight then lift heavier the following week.
I did the seated press and was able to push forward 160lbs roughly 4 times. That was a huge accompilshment since its more than i weigh. I'll keep pushing forward and hopefully push on some good mucsle mass and burn the fat with HIIT. Keep up the great work guys!!
AOWWWW AOWWW AOWWW!!!
10pullups, 20 pushups
10pullups, 20 pushups
10pullups, 20 pushups
10pullups, 20 pushups (did those sets within 10mins of a break)
After work i went to the gym.
I did the pull in row, all sets are sets of 8.
165Lbs
195Lbs
180Lbs
Chest Press:
70Lbs 1x5
60Lbs 1x5
50lbs 1x8
Hammer Strength Press (basically a sit down push, that ascends above your head)
110lbs or 55lbs per arm, 1x6
110lbs, or 50lbs per arm, 1x6
90lbs, or 45lbs per arm, 1x8
Bicept Curl:
80Lbs 1x5
70lbs, 2x8
Shoulder press:
70lbs 1x5
60lbs 1x5
50lbs 1x8
Above Pull Down (shoulder/back)
150Lbs 1x8
135lbs 2x8
Row:
50lbs 1x8
40lbs 2x8
HIIT:
3min Speed 7
1min Speed 11.5
3min Speed 7.6
1min Speed 11
3min Speed 7.2
1min Speed 10.5
3min Speed 7.2
1min Speed 9
Incline: 2.0
Calories burned: 304+ (forgot exact number)
Totall session: 21mins including cool down.
Post workout meal:
Whey Protein shake
2 Hamburger Patties with 2 pieces of cheese.
fat free yogurt
centrum vitamin
Milk
I want to increase my weight limit by at LEAST 10Lbs - 15Lbs (depending on machine) each week. I'll do 1 week of a specific weight then lift heavier the following week.
I did the seated press and was able to push forward 160lbs roughly 4 times. That was a huge accompilshment since its more than i weigh. I'll keep pushing forward and hopefully push on some good mucsle mass and burn the fat with HIIT. Keep up the great work guys!!
AOWWWW AOWWW AOWWW!!!
Thursday, October 18, 2007
Push it!
Recently i started lifting weights to bulk up a bit since alot of ppl told me i had the thin physique alrady (this i've known) so i took their advice and started working out. I'm currently a package handler for fedex ground so that keeps my strength high each day. My manager is a Marine and he loves to workout also, so myself and him have been doing pushups/pullups / verticle pushups (hand stand push ups off the ground) for 3-4 days now.
In addition to Arnels program i'm going to be lifting heavy working out
M/W/F working out my Chest, arms and Shoulders. (after resistance training)
T/Th/S I will lift heavy with my Abs, Legs
Then on M/T/Thu/Sat i will do my HIIT.
Thus far, with my Marine manager i have maxed out my pullups at 20 for a set.
I've been doing:
10pullups,
20 pushups,
10pullups,
20pushups,
10pullups,
20pushups,
10pullups (assistance, my arms almost die by this set)
20pushups.
I've been eating ALOT of protein bars and protein in general, from powerbas, to chicken to hamburger with protein shakes.
I have not neglected the most important part of the training... SLEEP/Rest.
My lifting goals:
Butterfly (chest) 175Lbs, CURRENT: 160Lbs
Chest Press 110lbs, CURRENT: 90Lbs
Bicept Curl: 90Lbs, CURRENT: 70lbs
Leg Lift Squat: 220Lbs, CURRENT 180Lbs
Ab Crunch: 100Lbs, CURRENT 50Lbs comfortably
To get results i must push myself.
AOWWW AOWWW AOWWW!!
In addition to Arnels program i'm going to be lifting heavy working out
M/W/F working out my Chest, arms and Shoulders. (after resistance training)
T/Th/S I will lift heavy with my Abs, Legs
Then on M/T/Thu/Sat i will do my HIIT.
Thus far, with my Marine manager i have maxed out my pullups at 20 for a set.
I've been doing:
10pullups,
20 pushups,
10pullups,
20pushups,
10pullups,
20pushups,
10pullups (assistance, my arms almost die by this set)
20pushups.
I've been eating ALOT of protein bars and protein in general, from powerbas, to chicken to hamburger with protein shakes.
I have not neglected the most important part of the training... SLEEP/Rest.
My lifting goals:
Butterfly (chest) 175Lbs, CURRENT: 160Lbs
Chest Press 110lbs, CURRENT: 90Lbs
Bicept Curl: 90Lbs, CURRENT: 70lbs
Leg Lift Squat: 220Lbs, CURRENT 180Lbs
Ab Crunch: 100Lbs, CURRENT 50Lbs comfortably
To get results i must push myself.
AOWWW AOWWW AOWWW!!
Wednesday, October 17, 2007
Wk 8 Day 2
Training is getting a bit easier so i'm throwing in weight training with my HIIT.
Went to the gym and was lifting weights (felt dam good!!)
Butterfly Chest Press (160lbs) set of 8
145Lbs set of 7
130lbs set of 10
(goal, 175Lbs)
Pushing Chest Press: 140Lbs one set of 8.
(goal, 164lbs)
HammerStrength Presss (basically a seated press that goes up for chest/shoulder)
1x 8 with 90Lbs
2x10 - 55Lbs
Seated pull in row, 160Lbs 3x8
Squats: 180lbs 2x8
1x12 90lbs
Bicept curl: 70lbs 2x8
Seated crunch: 2x8 70lbs
1x10 50lbs
regular crunch holding a 10lb exersize ball
4x20
My workout will become more organized, i'm getting a feel for what they have.
HIIT:
3mins Speed 7
1min Speed 10
3mins Speed 7.5
1min Speed 10.6
3mins Speed 7.6
1min Speed 11.5
3min Speed 7.5
1min Speed 11.6
Cool down from 11.6 to 9.3 before i was completely exhausted and jumped off.... seemed like it was NEVER going to go down from 9.1 speed with 3mins remaining... my god!!
Post workout meal:
Cheese wurst (18grams protein)
Whey Protein shake vanilla
baked beans
fat free vanilla yogurt.
Went to the gym and was lifting weights (felt dam good!!)
Butterfly Chest Press (160lbs) set of 8
145Lbs set of 7
130lbs set of 10
(goal, 175Lbs)
Pushing Chest Press: 140Lbs one set of 8.
(goal, 164lbs)
HammerStrength Presss (basically a seated press that goes up for chest/shoulder)
1x 8 with 90Lbs
2x10 - 55Lbs
Seated pull in row, 160Lbs 3x8
Squats: 180lbs 2x8
1x12 90lbs
Bicept curl: 70lbs 2x8
Seated crunch: 2x8 70lbs
1x10 50lbs
regular crunch holding a 10lb exersize ball
4x20
My workout will become more organized, i'm getting a feel for what they have.
HIIT:
3mins Speed 7
1min Speed 10
3mins Speed 7.5
1min Speed 10.6
3mins Speed 7.6
1min Speed 11.5
3min Speed 7.5
1min Speed 11.6
Cool down from 11.6 to 9.3 before i was completely exhausted and jumped off.... seemed like it was NEVER going to go down from 9.1 speed with 3mins remaining... my god!!
Post workout meal:
Cheese wurst (18grams protein)
Whey Protein shake vanilla
baked beans
fat free vanilla yogurt.
Sunday, October 14, 2007
Wk7 Day 7
tonight (sunday) i did the last Spartan training. the stagared pushups were a bit easier than last time. The impact was moderate and the hitdu.. my god still hard!! I did hte first 15hindu no problem, but the last 15 were really hard to do!!
After i finished the spartan workout i went to the gym.
Incline benchpress
70lbs per arms, 3 sets of 8.
row pull toward body 150lbs 3sets of 8.
tmorrow and tuesday i will do a more extended training in the gym.
HIIT:
3mins 7mph
1min 10mph
3mins 7mph
1min 10mph
3mins 7mph
1min 11mph
3mins 7mph
1min 10mph
jumped off....
right now lesss than one hour after my training, my calves are KILLING ME!!
My post workout meal:
whey protein
chicken boneless
baked beans.
centrum: multivitamin.
dam my calves are hurting.. haha. feels good though.. i ran for 1min at 11mph... holy crap. the treadmill can probrably do like 15+mpg... i'll work my way up :P
AOWWW AOWWW AOWWW!!!
I'm feeling GREAT tonight.
After i finished the spartan workout i went to the gym.
Incline benchpress
70lbs per arms, 3 sets of 8.
row pull toward body 150lbs 3sets of 8.
tmorrow and tuesday i will do a more extended training in the gym.
HIIT:
3mins 7mph
1min 10mph
3mins 7mph
1min 10mph
3mins 7mph
1min 11mph
3mins 7mph
1min 10mph
jumped off....
right now lesss than one hour after my training, my calves are KILLING ME!!
My post workout meal:
whey protein
chicken boneless
baked beans.
centrum: multivitamin.
dam my calves are hurting.. haha. feels good though.. i ran for 1min at 11mph... holy crap. the treadmill can probrably do like 15+mpg... i'll work my way up :P
AOWWW AOWWW AOWWW!!!
I'm feeling GREAT tonight.
Friday, October 12, 2007
Wk 7 Day 5 Spartan!!
Well since getting UP has been so hard to do i switched to training at night after work. So i did the Spartan training tonight with the Ab workout #3 (its getting too easy now i need to switch ab excersizes)
To my dismay.. ugh!! when i went to grab my digital cam to take a pic, i dropped the dam thing on the "CARPET.. i know wtf carpet shouldnt harm it" and the dam LCD got a small (we're talking SMALL) crack on the lcd so now i can't even see pictures.. how disappointing!! so i'll borrow a cam from my family member and get a wkly/bi wkly pic hopefully!
anyways, just finished my workout... today at work me and my coworkers were seeing how many pullups we could do, i got to 18 then later that night i did a another set of 19. so i kinda took that as my pullups for the night and decided to not push my arms harder than the pushups for the spartan training aren't easy... the hindu pushups really burn, its harder than i ever would have thought to do just 30.
Near the end of my ab workout i was really pumped and just wanted to do another ab workout.. haha but i didn't. I did the Ab Workout #3 at the Advanced level, 1min interval with >5second rest. so i basically just supersetted the excersizes until i finished all 3 sets... felt DAM GOOD though!!!
I think i MAY be able to pull off the Spartan costume this yr if i really work the next 2 wks on my stuff.
one tip: FORM is better than reps. If you can keep the form CORRECT and do the excersize RIGHT its better than to do 20-30reps just for speed and numbers. Doing only 13 GOOD pushups/crunches is better than 30-40 improper ones. Work on form and make it natural.
To my dismay.. ugh!! when i went to grab my digital cam to take a pic, i dropped the dam thing on the "CARPET.. i know wtf carpet shouldnt harm it" and the dam LCD got a small (we're talking SMALL) crack on the lcd so now i can't even see pictures.. how disappointing!! so i'll borrow a cam from my family member and get a wkly/bi wkly pic hopefully!
anyways, just finished my workout... today at work me and my coworkers were seeing how many pullups we could do, i got to 18 then later that night i did a another set of 19. so i kinda took that as my pullups for the night and decided to not push my arms harder than the pushups for the spartan training aren't easy... the hindu pushups really burn, its harder than i ever would have thought to do just 30.
Near the end of my ab workout i was really pumped and just wanted to do another ab workout.. haha but i didn't. I did the Ab Workout #3 at the Advanced level, 1min interval with >5second rest. so i basically just supersetted the excersizes until i finished all 3 sets... felt DAM GOOD though!!!
I think i MAY be able to pull off the Spartan costume this yr if i really work the next 2 wks on my stuff.
one tip: FORM is better than reps. If you can keep the form CORRECT and do the excersize RIGHT its better than to do 20-30reps just for speed and numbers. Doing only 13 GOOD pushups/crunches is better than 30-40 improper ones. Work on form and make it natural.
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