Saturday, March 5, 2011


Today I focused on doing some light weight for my arms. I wanted to just get a pump in them, but turned out to be a pretty nice workout that left me feeling pretty sore.

Bicep Curl Machine:
2 sets 10 reps 25lbs.
2 sets 10 reps 35 lbs.
1 set 10 reps 45 lbs.

Triceps pulldowns:
2 sets 10 reps 50lbs.
2 sets 10 reps 60lbs.
1 set 10 reps 70 lbs.

Bicep Curls:
3 sets 10 reps 30lbs. (easy bar)
3 sets 10 reps 40lbs. (easy bar)

Skull crushers:
3 sets 10 reps 30lbs. (easy bar)
3 sets 10 reps 40lbs. (easy bar)

Bicep Curls Dumbells:
3 sets 10 reps 20lbs.
2 sets 10 reps 25lbs.

Assisted Dips:
2 sets 120lbs. assistance
1 set 135lbs. assistance.

I then did HIIT as my cardio.
3x 45 seconds 9.0 mph and 1 minute 2.0mph.
2x 45 seconds 10.0mph and 1 minute 2.0mph.
1x 30 seconds 11.0mph and 1 minute 2.0mph.
1x 30 seconds 10.5mph and 1 minute 2.0mph.

then a 10 minute jog at 5.0, incline 1 and i biked for 10 minutes keeping my heart rate at about 150-160.

My meals today were a bit different than normal. I woke up late around 10 am, so I decided to give myself a cheat meal and ate some instant noodles... I ate half of the bowl and threw it away because it tasted so bad. Ever since I've been eating ALOT healthier, I noticed that I lost interest in all those fast foods I once thought were amazing. So I continued to have some more turkey and chick peas for 2 more meals, protein shake after my workout. Dinner I had hot pot with a very healthy chicken broth base, and basically just ate boiled vegetables.

Over all, I think it was a good workout today, could've fixed a lot of what I ate, but what's done is done. I can only change what happens tomorrow. I just got my tape measurer today so I will update tomorrow on sizes of bicep and such. Still waiting for the skin fold caliper to determine body fat %.

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