Henry's workout journal

right, or i could just get my gf to do it because shes majoring in exercise science lol..

anyways, ran 3km today, was feeling a bit weak.. 2moro is my rest day because I am busy practically the whole entire day from morning to late at night, so i will do a workout on monday after class.

diet:
breakfast: all bran with 2% milk
lunch: vegetable soup with two slices of baguette
snack: unsweetened apple sauce and almonds
supper: planning on having poached salmon with a garden salad
desert: probably an orange or some other fruit thats in my house
 
workout today!

3x8 dead-lifts
5 chin ups
5 negative pull ups
3x8 military presses
3x7 close-grip bench presses

core circuit (2x):
22 crunches
40 chinnies
10 russian twists

enhanced core circuit (1x):
25 crunches
50 chinnies
12 russian twists

diet:
breakfast - all bran cereal
snack - banana
lunch - salad (green leaves, onions, green peppers, two eggs)
supper - pork chop with potatoes and salad (green leaves, onions, tomatoes)
snack - unsweetened apple sauce

drink: mostly water and a couple cups of coffee
 
I ran for an hour burning 500 calories on the elliptical trainer, it was raining outside so yeah, and I did 30 push ups. Actually, 60, if you count the 30 I did in the morning.

diet:
breakfast: all bran
snack: banana and almonds
lunch: chicken with pasta - cucumbers and carrots - yogurt
snack: apple
supper: spaghetti
 
workout today was a bit intense, i just wanted to work out really badly lol

cardio: ran 5ish km in 30ish minutes
workout:

3x8 squats
3x9 bench presses
3 chin ups
3x8 barbell rows
3x8 upright rows
3x7 biceps curls
3x7 triceps curls
superset:
3x8 forearm curls
3x8 forearm extensions

stretching/cool down

diet:
breakfast: no milk left, so I had some unsweetened apple sauce, a yogurt and a couple of slices of cheese with three crackers
snack: handful of almonds
lunch: made noodles with broccoli, green peppers, onions and one egg
snack: an apple
supper: chicken breast with onions, carrots, potatoes and broccoli

to drink: 2.5L of water
 
bodyweight workout:

circuit (3x):
20 squats
15 pushups
35 jumping jacks
3 chin ups
12 burpees
35 jumping jacks

core circuit (3x):
25 crunches
40 chinnies
10 russian twists

diet:
breakfast: all bran with 2% milk
snack: almonds
lunch: pasta with chicken / raw green peppers and carrots / yogurt
snack: an apple
supper: chili on whole grain rice

to drink: 2.5L of water
 
so today I ran 6km and I did 20 pushups. This was the first time that I did a whole 20 in one sitting, and I found it easy except for the last three which were a bit tough but I am happy that I managed to do 20 in one go, because usually I do like sets of 10 or 15.

As for my diet, I woke up really late today lol, so I basically skipped lunch. I had some all bran with milk when I got up and an apple. I will eat some almonds and something for dinner.
 
I managed to get a workout in this morning.

3x8 deadlifts
3x8 barbell rows
3x8 military presses
3x8 close-grip bench presses

core circuit (3x):
50 chinnies
25 crunches
10 russian twists

diet:
breakfast: all bran with milk and an apple
lunch: went out to a restaurant, had some congee, curry noodles, rice with shrimp/egg, and beef with noodles (note that I ate small portions of these - chinese food therefore in a bowl)
snack: a biscuit
supper: going to have roast pork with broccoli, and potatoes.

to drink: water, tea and I will have a couple of beers for mothers day!

tomorrow I will do my cardio after work.
 
some disapointing news.
I was going to run today after work but ended up pulling a muscle in my lower back. It bothered me the whole day, I took it easy. When I got home, I still felt the pang, and therefore I decided to skip cardio today and maybe give it a try 2moro. So tomorrow I will try to do some cardio, and continue the rest of my workout.
diet:
breakfast: all bran and milk 2%
snack: almonds and raisins (handful)
lunch: pasta and chicken with peppers and onions, raw carrots on the side
snack: an apple
supper: curry with chicken and rice

to drink: 2L of water, coffee
 
I was skeptic at first but my back had not bothered me since Monday, so I decided to go for a jog today and did 4 kilometers. On the way back I managed to run up a hill as well.
 
workout today!

3x9 squats
3x9 benchpresses
4 chin ups
3 negative pull ups - I could have done more but I felt my back stretch weirdly and I stopped at once because I did not want to pull a muscle again.
3x8 upright rows
3x7 biceps curls
3x8 triceps curls

superset (3x):
8 forearm curls
8 forearm ext.

stretching/cool down

diet:
breakfast:all bran with 2% milk
snack: almonds/raisin mix
lunch: leftover chili on brown rice, with a yogurt
snack: a banana
supper: spaghetti with salad on the side

drink: 2L of water!
 
i was going to workout today but I did some landscaping work with my dad. We had to haul these big rocks ranging from 35lbs to 100lbs, we moved like sixty of them. it felt much more physical than a workout lol, pretty tiresome. So I will mostly likely go for a jog later, but its pouring outside so I might use my elliptical, not sure yet.

diet:
breakfast: all bran with 2% milk
lunch: 2 slices of whole grain bread with a bit of cheese and onion on top, with an apple.

ill most likely be having a chicken and broccoli curry with white rice for supper.
 
workout today!

3x8 deadlifts
5 chin ups
5 negative pull ups
3x8 barbell rows
3x8 military presses
3x8 close-grip bench presses

core circuit (3x):
30sec front plank
30sec left side plank
30sec right side plank
60 chinnies
12 russian twists

stretching/cool down

diet:
breakfast: almonds and apple
lunch: vegetable noodle soup with a side of congee
snack: banana, yellow peppers and a couple shrimp
supper: pizza and salad (parents are out and there was literally nothing in the fridge or in any of the cupboards)

to drink: plenty of water, some tea, and a beer
 
cardio today.

I managed to run for 30 minutes at my girlfriends house.
diet:
breakfast: all bran and 2% milk
snack: apple
lunch: egg sandwich
snack: blackberries/raspberries/ice cream (went out for icecream, once in a while eh? :p)
supper: rice with: curry (chicken/potatoes), tofu, cauliflower and beef, egg, fish.

to drink: plenty of water

tomorrow I will do a bodyweight workout and maybe some more cardio depending on how i feel. and hopefully on wednesday night, my girlfriend and I are going to get back into playing tennis again, even though she is really freaking good (college team) and im terrible, oh well!
 
bodyweight workout:

warmup

body circuit (3x):
20 squats
15 pushups
15 jumping jacks
20 mountain climbers
3 chin ups
12 burpees
15 jumping jacks
20 mountain climbers

notes: pretty insane actually, i added in mountain climbers because i was getting really sick of jumping jacks.. plus i added 5 more pushups because i can.. chin ups i added one, i still find it tough but im getting there

core circuit (3x):

20 crunches
50 chinnies
10 russian twists
30sec plank

stretching/cool down

notes: this owned my abs, i felt them burning after each set, it was a good burn though, one i have not felt in a while

diet:
breakfast: all bran with 2% milk
snack: apple
lunch: leftovers from last night - raw carrots
snack: handful of grapes
supper: chili on white rice
dessert: an orange

to drink: plenty of water!! and 2 cups of coffee
 
yesterday for cardio i biked 20 kilometers with a bunch of friends. It was great to get back on the bike.

workout today:

warmup (20 pushups/50 mountain climbers)

3x9 squats
3x7 bench presses (added weight, hence the decrease in reps, was tough)
5 chin ups
3x8 barbell rows
3x9 upright rows
3x7 biceps curls
3x9 triceps curls

superset (3x):
8 forearm curls
8 forearm extensions

cooldown/stretching

diet:
breakfast: allbran with 2% milk
snack: a mix of almonds, raisins, dried cranberries and walnuts (I spent like $30 for a pound of each)
lunch: leftover spaghetti from last night with an orange
supper: thai chicken curry with peas and red peppers on rice

to drink: 2L of water
 
so this morning I helped my dad out in the yard, I moved some bricks and it was pretty physical.
Afterwards I ran 4km.
Throughout the day I did 80 pushups, I just dropped and did 20 four times.

diet:
breakfast: all bran with 2% milk
snack: apple
lunch: scrambled eggs and handful of almonds
snack: apple
supper: barbecue sausages and salad

to drink: two large cups of jasmine tea, some water as well, maybe a beer too later in the night :p
 
this morning I did not have enough time to do a full workout, therefore I left out chin ups and close-grip bench presses for today.

workout:
warmed up
3x8 dead lifts
3x8 barbell rows
3x8 military presses

core circuit (3x):
25 crunches
50 chinnies
45sec left side plank
45 sec right side plank
45 sec front plank

stretching/cool down
 
chin ups are with a chin up bar

chinnies is an exercise for the abs, i think its also called like bicycle something or other? when you rotate ur legs and arms

MKBChinniesSmall.jpg


works like carazy
 
cardio:

ran for 4km
did 2 sets of: 30 crunches / 40 chinnies

diet:
breakfast: all bran with 2% milk
snack: trail mix (almonds/cranberries/raisins/walnuts)
lunch: spaghetti - raw carrots/cucumber on side
snack: apple
supper: chicken curry!!

to drink: plenty of water and tea/coffee
 
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