Saturday, April 2, 2011

4/1 Back Workout

Warm Up:
2 sets 10 reps -150lbs Assisted Pullups
2 sets 10 reps 105lbs deadlifts

Work Sets:
5 sets 10 reps 145 lbs deadlifts
3 sets 10 reps 40lbs Dumbell Rows
1 set 10 reps -135lbs assisted Pull ups
2 sets 10 reps -150lbs assisted pullups

20 minutes elliptical

Today's workout was alright. I was able to lift more but I noticed that on my deadlifts, I release my hand when I put the weight down. As in I release all tension for a quick second. I don't think that's the right thing to do so I'm going to try and keep tension on it for all 10 reps. Might have to drop the weight a little bit for this though.

Pullups are getting easier, but I still don't think I can do a pullup without any assistance.

Friday, April 1, 2011

3/31 Chest Workout

Warm Up:
2 sets 10 reps 30lbs flat bench dumbell press

Work Set:
2 sets 10 reps 40lbs flat bench dumbell press
1 set 8 reps 50lbs flat bench dumbell press
1 set 7 reps 50lbs flat bench dumbell press
1 set 6 reps 50lbs flat bench dumbell press
1 set 10 reps 45lbs flat bench dumbell press
1 set 8 reps 45 lbs flat bench dumbell press
3 sets 10 reps 40lbs flat bench dumbell press

5 sets 10 reps 35lbs incline bench dumbell press

3 sets 10 reps 6 weight cable flyes
1 set 10 reps 4 weight cable flyes

20 minutes elliptical

Today I felt like my chest got a really good workout. I definitely felt an increase in power on my dumbell benching. I wasn't able to bench 50lbs that much before. On incline, 40lbs was REALLY heavy but when I dropped it to 35lbs I was able to push 10 reps. On the flyes, I tried to do some pushups after each set as a superset like ice1cube recommended, but after my first one I pushed out 3 pushups. On my second set, I couldn't even do a pushup so I just kinda gave up on the pushups and stretched while I got ready for my next set.

I do have an issue though, when I was doing my flat bench presses, my left chest would sometimes "lock up". I wouldn't be able to move it any higher and I would have to control the fall or else it would just drop onto my body. Can anyone explain the cause of this and how to get over it? I asked my friend and he said that this was a sign to show that I hit the limit of how much more I can do in that set. It shows that my chest was tired lol but I'm not exactly sure. I would appreciate it if anyone can answer my question!

3/30 Legs & Shoulder Workout

So today, I decided not to do any actual weight training on legs such as barbell squats or leg presses. I decided to do more bodyweight compound movements. Since I had a workout buddy today, I made him follow this routine too.

Warm Up:
1 set 10 reps 10lbs front raises

Work Sets:
3 sets 10 reps 15lbs front raises
3 sets 10 reps 15lbs lateral raises
3 sets 10 reps 25lbs Arnold Press

Warm Up:
20-30 bodyweight squats

Work Sets:
- 100 reps of goblet squats with a 5lb medicine ball, where I would throw it to my partner and he'd catch it while squatting, and he'd throw it back with me doing the same thing.
- 100 reps step up for each leg with 5 of those things you put to increase the height including the actual board.
- 30 squat jumps onto the board with a height of 5
- 30 sideways jump over the board with a height of 3

So today's leg workout was just kind of half of what I wanted to do. We ran out of time and had to go, which is why I didn't finish. I wanted to make the leg workout more of a cardio / plyometric workout just to burn the calories off. Also trying to make it more of a HIIT workout too. I don't really want bigger legs because mine are already pretty big and I think they're kind of not proportional to my body. My intentions were to make everything 100 reps, and then also add in some jumping across the room. Like from a dead stop, jump as far as you can go, and keep on doing that. My legs were already tired from all of that, so I'll see how it goes next time I do this workout.

3/29 Back Workout

So today's workout was a simple and fast workout, but man it was taxing.

Warm Up:
3 sets 10 reps -150lbs Pullups
2 sets 10 reps 95 lbs Deadlifts

Work Set:
5 sets 10 reps 135lbs Deadlifts
3 sets 10 reps 40lbs One handed dumbell rows
4 sets 10 reps -150lbs Pullups

HIIT on the Erg:
3 minute warm up
11 sets 30 second sprints , 30 second rest
3 minute cool down

By the end of the workout where I was doing my pullups, I felt like I was going to collapse. I just couldn't hold on anymore and my forearms were BURNING! But I feel that I can increase the weight on my deadlifts, so next time maybe 145lbs or 150?

Tuesday, March 29, 2011

Getting Back Into Routine!

So it's been a while since I've posted something on this blog, and that's because I've been lazy. I felt it was troublesome to keep updating the blog so I decided to take a break. However, I noticed that once I took a break from the blog, I took a break from doing everything right. My workouts were not as focused and my eating was way out of whack. But that will change today!

For the past two weeks or so, I've been relatively eating healthy. However I've started eating more carbs and fatty foods too. Ate out a couple times because of my birthday and friends that came back from college. But I realized I can't blame anyone for what I did, so eh my mistakes. Learn from the past to better your future right?

I'm currently using this split:

Monday: Chest + Cardio
Tuesday: Back + Cardio
Weds: Shoulders and Legs
Thursday: Chest + Cardio
Friday: Back + Cardio
Saturday: Shoulders + Legs
Sunday: Arms + Cardio

I decided that on legs days, I won't really be lifting heavy weights anymore. I already have really big legs and although they are not toned yet, I don't really want them to get bigger. So I decided to do more bodyweight exercises at a high intensity to count it as my cardio for the day. My last workout consisted of 100 squats with a 5 pound medicine ball, where every time I stood up I threw the ball to my partner, and then he threw it back before I squat down again. I also did 100 jumps and 100 switchkicks? But that was just a little test run to see how this new method will work. Since I'm on the hefty side, I think this will work for the next month or so before I will start implementing weighted squats and such back into my program.

However, today's workout was chest.

Dumbbell Press:
1 set warmup; 25lbs.
2 sets 10 reps 35 lbs.
2 sets 8 reps 45 lbs.
1 set 6 reps 55 lbs.

2 sets 10 reps 45 lbs.
3 sets 10 reps 40 lbs.

Incline Dumbbell Press:
1 set 10 reps 35 lbs.

Chest Flyes:
5 sets 12 reps 60lbs.

No cardio...

So, today's workout kind of made me upset. The good thing was that I saw an increase in weights on my dumbbell press, so I was kind of happy about that. What made me mad, was the amount of people in the gym and how inconsiderate they were. After 1 set of incline press, I went to get a drink of water and BOOM! someone was working where I sat. I left for a good 30 seconds? The guy wasn't willing to work sets with me so I just decided to go do chest flyes. Tried to do incline later, but they were all filled. Me being the impatient kid as I am, decided to just call it a day and do some cardio. Treadmills were all filled, bikes were all taken, and even the 1 rowing machine was taken. NO ONE EVER TAKES THE ROWING MACHINE! Sad thing was, the girl just sat there talking to her friends and texting on her phone. I waited about 5 minutes and then asked her when she was done. She just replied oh, I'm not done yet. I just got fed up, headed to the sauna and headed home.


I think I'm going to start going in the morning now. Since all my workout partners fake on me all the time.

So I wanted to ask, does anyone go to the sauna or hot tub after their workouts? I read that each has their own benefits but I wanted to just see if anyone really uses these methods and has seen results.

Wednesday, March 16, 2011

Pull Workout

Today I went and did a pull workout, which basically was my back workout.

3 sets of pullups at 10 reps with 150lbs assistance for warm up.
2 sets of deadlifts at 10 reps with 10lbs on each side for warm up.

Work sets:

6 sets Deadlifts                              10 reps                              25lbs on each side
10 sets assisted pull ups                 10 reps                              135lbs assistance for 8. 2 with 150lbs
30 minutes on stationary bike

I have to say that back work out was pretty easy in my opinion, but I still feel really sore. The deadlifts were hard on the first 3 or 4 sets. But afterwards, it was REALLY easy. I didn't feel like it was enough resistance, so maybe weight up next time I do this.

A main issue with today's workout was my forearms. I felt that my forearms aren't strong enough so when I was doing pullups, what prevented me from going more were my forearms. They were on fire! I was losing grip but still managed to pump out the couple reps. During the pullups, I also felt it in my biceps and forearms. I don't really know the feel of my upper back working yet, so I don't know if it did get a good enough work out. We'll see if I can weight up next time.

My meals were eaten at the right times today. Nothing spectacular, but instead of just plain chicken breast, I marinated them in some Jack Daniels bbq sauce. Honestly, it tastes about the same. Nothing really spectacular so I think I'm just going to stick with the plain chicken breast to really cut out the sugar and sodium intake.

I'm also thinking of replacing some long term cardio with sprints. Kind of incorporating the HIIT again. I'll update my split when I can think of a good day to do it without my legs giving out.

Monday, March 14, 2011

Push Workout

So the past few days I've been really sick so I couldn't give 100% at the gym. I decided to just kinda move around and try and stay active and sweat at home. It didn't really work. Eating wasn't on time and I definitely was not eating enough nutrients and such. I went to my doctor today, and he gave me some advice and some of his experiences on exercising. Since I already have mass, I need to lose the fat and get my body fat percentage down. He told me to split my days into push and pull movements. So after talking to him, I did a little research and came up with this split.

Chest and Shoulders + Cardio

Back + Cardio

Legs + Cardio

Chest and Shoulders + Cardio

Back + Cardio

Legs + Cardio

Arms + Cardio

So today was my chest and shoulders work out. I switched off between body parts, so it'd be 1 set chest, 1 set shoulders. My routine was:

Flat Bench 3 sets                           15 reps.                 20lbs each side
Front Raises 3 sets                        15 reps.                 15lbs dumbells
Incline Bench 3 sets                      15 reps.                 15 lbs each side
Lateral Raises 3 sets                      15 reps.                 15 lbs dumbells
Chest flys 3 sets                             15 reps.                 55 lbs
Rear Shoulder Raises 3 sets           15 reps.                15 lbs dumbells
Decline Bench 3 sets                     15 reps.                 20 lbs each side
Shoulder Press 3 sets                     15 reps.                 20 lbs dumbells

Did cardio for about 15 minutes fluctuating between 6.0 mph and 3.0 mph. I ended up doing about 1 mile. I have an issue with running and I don't know why. I just feel that I'm not as motivated to do cardio  (especially running) compared to lifting. I know I have more energy and my legs can keep going but I tell myself I have to stop. I have to find someone to push through those walls.

My shoulder exercises definitely wasn't as pretty as I had hoped. I guess I did alright form with them, but the one that I was confused with the most was the rear shoulder flyes / raises? I don't really know the form of it and I'm scared that it's going to injure me. I felt it weird in my shoulder joint but who knows, maybe I'm just not used to it yet.

I'm gonna see how this workout split works for about a week or two since my doctor recommended this. If I see great results, I think I'm going to stick with this workout. If not, I'm going to go back to the one Hanh Champion posted on his blog and work from there.

P.S. Any advice with whether I should go to the hot tub or the sauna after my work outs? I hit the sauna for about 10-15 minutes and the hot tub the same amount of time. Does anyone know any of the benefits of doing either one of them or both? Advice appreciated!