Been sick this whole week but just slightly, but the last two days just no energy at all. Ive been having fights and deep thoughts with my previous significant other, so many that plays in to that. I guess im an extrovert. Motivation is a problem today and my diet the past two days was very short of stellar. Anyways on to the workout. Im in too shitty a mood to explain what i thought about each one
Row 1 set 60lb of 10, 1 set 70 of 10, 3 sets 80lb of 8
Deadlift 1 set 50lb of 10, 4 sets 70lb of 8
Asst. Pull-up 1 set -40lb of 10, 4 sets -25lb of 8
Peace.
Wednesday 16 March 2011
Chest day! New speakers!
Short ass post today! Yesterday i did a tiny tiny workout. 30 min including the 6 min warm up?
Why!? New speakers man! THEY SOUND AWESOME! I got the
Klipsh 2.1 promedia system and they sound crazy, rave at my house yo!
So im not even going to comment on the workout stuff i did yesterday. Didnt count! Lol since i only do chest, back, bi, tri once a week today ill do my entire upper body. Damn today is going to be a long workout.
Why!? New speakers man! THEY SOUND AWESOME! I got the
Klipsh 2.1 promedia system and they sound crazy, rave at my house yo!
So im not even going to comment on the workout stuff i did yesterday. Didnt count! Lol since i only do chest, back, bi, tri once a week today ill do my entire upper body. Damn today is going to be a long workout.
Tuesday 15 March 2011
The weekend PLUS mondays leg workout
Whats up world!?
The weekend was eh. Its really difficult to find the motivation to work my abs on a Saturday so i didn't lol. This weekend kinda sucked, for some reason i was feeling a little depressed. Maybe it was the lack of endorphins and adrenaline running through my body. Anyways on to my Monday leg workout!
Started with my warm up and im pretty happy to say that i think my heart rate is getting better! In my first post i told you guys my resting heart rate was 82 BPM and then with my super secretive asian math calculated that I should warm up and keep my heart rate at 141.5 BPM. The previous week during workout I found it was pretty easy to get up to 150-161 BPM. Yesterday it was pretty difficult to keep my heart rate at 141! I was around 135 ish and even while running faster i got up to 144 but it quickly dropped down when i slowed down. Very cool, very cool indeed.
Squats 4 sets of 10 40 lb- Since my training with Mike when we went over squats I was pretty confident that i could do them so these weren't that bad. The pain i said previously on where the bar rested was not as bad as the first day, but my right shoulder is a little inflexible so i used a wider grip. Was still a little uncomfortable. Cheated a little on the last set for the last 2 reps. Next leg day i plan to weight up maybe 10 pounds.
Leg press 5 sets of 10 65lb- I weighted up 20 lb from last week. A weird thing happened here the first 3 sets were quite difficult, really had to push the last 2 or 3 reps. The strange thing is the last 2 sets it was way easier. Maybe i cheated? I really have no clue I really tried to keep my form awesome. Maybe i got a free stim c:
Lunge 5 sets of 10 30 lb- I forgot my gloves in the car and i was too damn lazy to go get them so thats why i didn't weight up right away. After the first two sets i wanted to weight up but the 35 lb and 40 lb were being used. Didn't want to wait and rest too long so i just kept with the 30 lb. The last set the weight was again difficult to keep hold of but better than last leg day when in the first set it was hard to hold.
Calf press 1 set of 10 55 lb, 4 sets of 10 65 lb- First weighted up 5 lb but it was too light so went up to 65 lb which was a pretty good weight. This exercise hurts the bottoms of my feet at the 65 lb mark, maybe because of my shoes? I dont know but i think until my leg press goes up ill increase this. I find it strange that i can do 65 lb calf press but my leg press is also 65 lb... Hmmm maybe im screwing it up?
Hamstring 1 set of 10 15 lb, 4 sets of 10 20 lb- Started with the same weight as last leg day in case my left tendon was all moving and shit, but it was okay so weighted up 5 lb. By this time i was pretty tired, it was so hard to keep good form especially on sets 4 and 5. But its better to regret something you did than something you didn't so i just did a little bit worse form for the sake of doing it! I almost quit at 3 sets lolol.
That was it for yesterday! Pretty good workout. I prefer working out than not working out lol. The environment im used to now. I can remember before when i first went to a gym and was intimidated by all the big ass guys. But now when i look around i can easily see thats so stupid. No one I've seen in the gym i go to try to show off weight and stuff. They just do what they need to do and the feeling i get is that every one is there for themselves. It was pretty stupid to be intimidated, such an irrational fear. No one cares if your fat as fuck or skinny as a twig. I think the only people who get looks is those who do some weird fucked up form. So if you are going to go to the gym please get your form right! Its super important for you and your progress. Without proper form all your gains will be eh.
PEACE!
The weekend was eh. Its really difficult to find the motivation to work my abs on a Saturday so i didn't lol. This weekend kinda sucked, for some reason i was feeling a little depressed. Maybe it was the lack of endorphins and adrenaline running through my body. Anyways on to my Monday leg workout!
Started with my warm up and im pretty happy to say that i think my heart rate is getting better! In my first post i told you guys my resting heart rate was 82 BPM and then with my super secretive asian math calculated that I should warm up and keep my heart rate at 141.5 BPM. The previous week during workout I found it was pretty easy to get up to 150-161 BPM. Yesterday it was pretty difficult to keep my heart rate at 141! I was around 135 ish and even while running faster i got up to 144 but it quickly dropped down when i slowed down. Very cool, very cool indeed.
Squats 4 sets of 10 40 lb- Since my training with Mike when we went over squats I was pretty confident that i could do them so these weren't that bad. The pain i said previously on where the bar rested was not as bad as the first day, but my right shoulder is a little inflexible so i used a wider grip. Was still a little uncomfortable. Cheated a little on the last set for the last 2 reps. Next leg day i plan to weight up maybe 10 pounds.
Leg press 5 sets of 10 65lb- I weighted up 20 lb from last week. A weird thing happened here the first 3 sets were quite difficult, really had to push the last 2 or 3 reps. The strange thing is the last 2 sets it was way easier. Maybe i cheated? I really have no clue I really tried to keep my form awesome. Maybe i got a free stim c:
Lunge 5 sets of 10 30 lb- I forgot my gloves in the car and i was too damn lazy to go get them so thats why i didn't weight up right away. After the first two sets i wanted to weight up but the 35 lb and 40 lb were being used. Didn't want to wait and rest too long so i just kept with the 30 lb. The last set the weight was again difficult to keep hold of but better than last leg day when in the first set it was hard to hold.
Calf press 1 set of 10 55 lb, 4 sets of 10 65 lb- First weighted up 5 lb but it was too light so went up to 65 lb which was a pretty good weight. This exercise hurts the bottoms of my feet at the 65 lb mark, maybe because of my shoes? I dont know but i think until my leg press goes up ill increase this. I find it strange that i can do 65 lb calf press but my leg press is also 65 lb... Hmmm maybe im screwing it up?
Hamstring 1 set of 10 15 lb, 4 sets of 10 20 lb- Started with the same weight as last leg day in case my left tendon was all moving and shit, but it was okay so weighted up 5 lb. By this time i was pretty tired, it was so hard to keep good form especially on sets 4 and 5. But its better to regret something you did than something you didn't so i just did a little bit worse form for the sake of doing it! I almost quit at 3 sets lolol.
That was it for yesterday! Pretty good workout. I prefer working out than not working out lol. The environment im used to now. I can remember before when i first went to a gym and was intimidated by all the big ass guys. But now when i look around i can easily see thats so stupid. No one I've seen in the gym i go to try to show off weight and stuff. They just do what they need to do and the feeling i get is that every one is there for themselves. It was pretty stupid to be intimidated, such an irrational fear. No one cares if your fat as fuck or skinny as a twig. I think the only people who get looks is those who do some weird fucked up form. So if you are going to go to the gym please get your form right! Its super important for you and your progress. Without proper form all your gains will be eh.
PEACE!
Friday 11 March 2011
Personal Training with Mike
Felt pretty good today woke up ate
3 eggs
two handfuls of spinach boiled
milk with a scoop of protein powder
Then about an hour and a half later i went to go workout with Mike.
First we went through goals, then diet, and then availability. Basically told him i want to bulk up and the main reason why i want to see him is to get the more difficult exercises in better form. Squats, dead-lifts, those type things. Then we went to do the body composition machine. Lol lost weight, im at 120.something but probably because of less food in my stomach. So after the taking we only had about 40 minites to workout so we started with a quick chest warm up
Machine flys (at least i think. its the one where your arms are spread and you move them towards your chest) 2 sets at 40 lbs x 10 reps - Just some small adjustments there to further isolate the muscle.
Bench press - One warm up set with bar then went up to 20 lbs for two sets of 10 then weighted up 20 lbs for a set of 8 then weighted down back to 20 for a set of 10. I actually like doing the chest but to do weight you should be doing you NEED a spot. I needed a spot for the last 1 and a half of the heaviest weight i did today. Luckily later next week or so i have a workout partner for the day im doing chest.
Squats - Bar a set of 10, 20 lbs set of 10, 40 lbs set of 8, 20 lbs set of 12. He said my form was pretty good for a first timer. Just the area were you place the bar it hurts from the weight of the bar but Mike said eventually i would be numb to it once i do it more often.
Dead-lifts - Bar a set of 10, 20 lbs set of 10, 40 set of 10, 10 set of 12. Simple enough, i really feel the strain on my back. Cant wait to weight up for this.
All in all pretty good. Found out from the body composition machine that i only need 1567 calories to live LOL. But to bulk up he said add another 800-900 calories. Try to get up to 3000. Mike said for me to switch my back/bicep day to a back/triceps. and same with chest/triceps to chest/bicep. He explained why but i completely forgot. Mike is a little hard to understand he talks a bit fast, slightly under his breath lol, but all in all a good workout. I scheduled him for next friday again for leg work.
PEACE
ps #prayforjapan
3 eggs
two handfuls of spinach boiled
milk with a scoop of protein powder
Then about an hour and a half later i went to go workout with Mike.
First we went through goals, then diet, and then availability. Basically told him i want to bulk up and the main reason why i want to see him is to get the more difficult exercises in better form. Squats, dead-lifts, those type things. Then we went to do the body composition machine. Lol lost weight, im at 120.something but probably because of less food in my stomach. So after the taking we only had about 40 minites to workout so we started with a quick chest warm up
Machine flys (at least i think. its the one where your arms are spread and you move them towards your chest) 2 sets at 40 lbs x 10 reps - Just some small adjustments there to further isolate the muscle.
Bench press - One warm up set with bar then went up to 20 lbs for two sets of 10 then weighted up 20 lbs for a set of 8 then weighted down back to 20 for a set of 10. I actually like doing the chest but to do weight you should be doing you NEED a spot. I needed a spot for the last 1 and a half of the heaviest weight i did today. Luckily later next week or so i have a workout partner for the day im doing chest.
Squats - Bar a set of 10, 20 lbs set of 10, 40 lbs set of 8, 20 lbs set of 12. He said my form was pretty good for a first timer. Just the area were you place the bar it hurts from the weight of the bar but Mike said eventually i would be numb to it once i do it more often.
Dead-lifts - Bar a set of 10, 20 lbs set of 10, 40 set of 10, 10 set of 12. Simple enough, i really feel the strain on my back. Cant wait to weight up for this.
All in all pretty good. Found out from the body composition machine that i only need 1567 calories to live LOL. But to bulk up he said add another 800-900 calories. Try to get up to 3000. Mike said for me to switch my back/bicep day to a back/triceps. and same with chest/triceps to chest/bicep. He explained why but i completely forgot. Mike is a little hard to understand he talks a bit fast, slightly under his breath lol, but all in all a good workout. I scheduled him for next friday again for leg work.
PEACE
ps #prayforjapan
Thursday 10 March 2011
Fail Back.
Shortly after my last blog post went straight to gym, already then i wasn't feelin it. Did my normal warm up which is on the elliptical bike 2 min forward 2 min backward 1 min forward 1 min backward. While doing those runs i am also moving my arms and stretching them, why? Because i can and multitasking is gangster.
Assisted pull ups 4 sets x 10 +6 40lbs- Why assisted? I bench 20 lol nuff said nuff said. I did 3 sets of 10 assisted 40 lbs and tried for 2 more sets but ended up only getting up to 6 reps on the 4th set, not good at all. Maybe im doing them wrong or targeting the wrong muscles because i feel some strain on my triceps. Or perhaps my triceps just felt more in strain because of yesterdays skullcrushers. Lol cant believe my triceps got sore from 3 sets of just bar weight skullcrushers haha.
Rows 5 sets x 10 50 lbs- First 4 sets at 50 lbs were fairly easy. 5th set on the 8-10 rep were the struggle. I can definitely weight up next week for this.
Seated wide pull down rows 5 sets x 10 70 lbs- These were not too bad. Really had to push myself to even do the last two sets. Not capability problem but motivation problem.
Yup thats it... I know i know im disappointed in myself too. I dont know why i was just not feeling motivated and energetic. Is it the pokemon? Or maybe the *ahem* loss of testosterone i had a few times today... Whatever the case next time i do back/biceps i must push myself way past what i did today. I didn't even do biceps! What a shame. Ill just do them tomorrow along with my shoulders.
Tomorrow shoulders+ biceps! Friday personal training!
Assisted pull ups 4 sets x 10 +6 40lbs- Why assisted? I bench 20 lol nuff said nuff said. I did 3 sets of 10 assisted 40 lbs and tried for 2 more sets but ended up only getting up to 6 reps on the 4th set, not good at all. Maybe im doing them wrong or targeting the wrong muscles because i feel some strain on my triceps. Or perhaps my triceps just felt more in strain because of yesterdays skullcrushers. Lol cant believe my triceps got sore from 3 sets of just bar weight skullcrushers haha.
Rows 5 sets x 10 50 lbs- First 4 sets at 50 lbs were fairly easy. 5th set on the 8-10 rep were the struggle. I can definitely weight up next week for this.
Seated wide pull down rows 5 sets x 10 70 lbs- These were not too bad. Really had to push myself to even do the last two sets. Not capability problem but motivation problem.
Yup thats it... I know i know im disappointed in myself too. I dont know why i was just not feeling motivated and energetic. Is it the pokemon? Or maybe the *ahem* loss of testosterone i had a few times today... Whatever the case next time i do back/biceps i must push myself way past what i did today. I didn't even do biceps! What a shame. Ill just do them tomorrow along with my shoulders.
Tomorrow shoulders+ biceps! Friday personal training!
Wednesday 9 March 2011
Chest/Triceps
Pokemon Black and White came out 3 days ago and it really is fucking up my sleep schedule LOL. Its too damn fun so yesterdays workout of chest/triceps started kind of late, about 8:30pm late which isn't too bad but last night i couldn't sleep. Pokemon is too good a game lols.
I was contemplating doing switching today with shoulders because i didn't have a spotter but i was like "eh" in true Canadian fashion and reminded myself that this week is just testing the waters so i decided to be safe and pick a weight i know for sure i can do.
Anyways on to the workout started with
Bench 2 sets x10 just bar + 3 sets x10 20 lbs- This wasn't too bad the last 2 reps on the last two sets were pretty tough. I know i can go higher because before my tattoo+wisdom teeth stuff i worked on it. I would say it was moderately difficult.
Incline 2 sets x10 bar + 3 sets x10 10 lbs- The final 2 sets were getting quite difficult, muscles could probably take more though.
Decline 2 sets x 10 bar + 3 sets x10 10 lbs- Most difficult one by far, but not much interesting stuff to comment here except for the slip up where i hit the bar loudly on the bar stops while going down and everyone looked to see me struggle with my tiny 10 pound weights lol...
Burn set on the push machine thing for your chest 45 lbs- Did about 15ish before i couldn't do anymore.
Skullcrushers 3 sets x 10 bar- When i did my first one today it was "Holy shit thats heavy" LOL after my first set i had to laugh a bit because before in my prime i had bar + 20 lbs (3 sets 8 reps). Only ended up doing 3 sets because was too scared id just lose power and drop the bar embarrassingly over my head.
Then i went to go to that pull down machine for triceps but the 4 were being used and they all just started, maybe i should have waited but i just badly told myself fuck it and went home. Kinda bad yea but this morning when i woke up i was sore in the right places so thats a good sign. Next time i have to remember to stretch after my workout and be so eager to leave.
Today going to be doing Back/Biceps. This will be funny lol.
Tuesday 8 March 2011
First workout.
Whats up people! Did my first workout today and monday so its a leg day. Was pretty decent, i started with a run for 7 min and since my resting heart rate is a high 82BPM i did some super fantastic fancy math and came out to 141.5bpm is a heart rate i should keep when im running. So that went all good.
After that run started the workout
Leg press- 90 lbs x10 5sets
That went smoothly. Could increase weight a little but want to keep it easy, trainin the tendons. It was a moderately heavy weight
Lunges- 60 lbs x10 5 sets
Biggest problem here was me holding the weights. Damn my grip is like a 14 year old girl.
Calf thing (LOL forgot the name. calf press?)- 50lbs x10 5 sets
Easy peasy, added a 5 lbs weight to make it 55 and it wasnt so easy peasy LOL
Hamstring machine- 15 lbs x10 5sets
This was the most difficult one on my left leg. I think my tendon there like jitters or something and it fucking hurts. I will investigate further! Dont want to injure myself.
All in all it was aite. I mean for week i want to just train my tendons and whatever else supports my muscles to the intensity of the workouts to come since i am planning to bulk up which means heavy heavy weights.
Oh also measured body fat
Body fat %- 5.2%
Believe it or not its a god damn increase since the last time i used the machines. I increase fat, and lost weight... God damn tattoo + wisdom tooth extractions.
After that run started the workout
Leg press- 90 lbs x10 5sets
That went smoothly. Could increase weight a little but want to keep it easy, trainin the tendons. It was a moderately heavy weight
Lunges- 60 lbs x10 5 sets
Biggest problem here was me holding the weights. Damn my grip is like a 14 year old girl.
Calf thing (LOL forgot the name. calf press?)- 50lbs x10 5 sets
Easy peasy, added a 5 lbs weight to make it 55 and it wasnt so easy peasy LOL
Hamstring machine- 15 lbs x10 5sets
This was the most difficult one on my left leg. I think my tendon there like jitters or something and it fucking hurts. I will investigate further! Dont want to injure myself.
All in all it was aite. I mean for week i want to just train my tendons and whatever else supports my muscles to the intensity of the workouts to come since i am planning to bulk up which means heavy heavy weights.
Oh also measured body fat
Body fat %- 5.2%
Believe it or not its a god damn increase since the last time i used the machines. I increase fat, and lost weight... God damn tattoo + wisdom tooth extractions.
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