Henry's workout journal
- Thread starter halisray
- Start date
Basically do as many reps as you can. on heavy days do 6 reps and move up in weight when you can do 9 reps. On light day same thing but start with 8 reps and move up when you get to 11 or 12 reps. Except for bodyweight exercises (push ups, pull ups, bodyweight squats, sit ups etc), just do as many as you can with them ad keep adding.
today I worked at the warehouse, so I am pretty tired, but hell, ill still workout lol!
2 sets of 15 squats
2 sets of 8 pushups
2 sets of 8 One arm rows
2 sets of 8 dumbbell curls
2 sets of 10 triceps curls
2 sets of 10 wrist curls
2 sets of 8 reverse wrist curls
2 sets of 25 crunches
2 sets of 12 sec. supermans
That is it for me today... I wasnt really into my workout today, I had a rough time at work. I am also quite tired... anyways, I will do my cardio 2moro and Ill tackle my workout routine on Thursday.
time for some curry, I am starving.
2 sets of 15 squats
2 sets of 8 pushups
2 sets of 8 One arm rows
2 sets of 8 dumbbell curls
2 sets of 10 triceps curls
2 sets of 10 wrist curls
2 sets of 8 reverse wrist curls
2 sets of 25 crunches
2 sets of 12 sec. supermans
That is it for me today... I wasnt really into my workout today, I had a rough time at work. I am also quite tired... anyways, I will do my cardio 2moro and Ill tackle my workout routine on Thursday.
time for some curry, I am starving.
The first month is the hardest because you see little if any progress. You have to gut it out for 2 months and you will see progress by then (hopefully sooner). After 2 months, you'll be hooked and will never want to go back.
Good luck!
On days that you dont feel up to a whole workout, you can take a rest day or do a smaller workout. Something that wont take long, but is still intense like circuit training.
Do one set of each exercise in a row with as little rest between exercises and circuits as possible. Do 3-5 circuits and time how long it takes so you can try to beat your time next time you do circuit training. You can decide how many reps of each exercise you want to do, but dont work to failure.
burpees
chin ups
chinnies
push ups
supermans
This kind of workout can be used to replace your light day whenever you want.
fast forward to 1:35 to see how to do chinnies )
How fast you see progress will have a lot to do with how hard you work, whether you rest enough and how good your diet is. Whats your post workout meal like??? I would suggest a bannana and a big glass of milk. Also start to count how many grams of protein you are eating per day cuz protein is key.
Do one set of each exercise in a row with as little rest between exercises and circuits as possible. Do 3-5 circuits and time how long it takes so you can try to beat your time next time you do circuit training. You can decide how many reps of each exercise you want to do, but dont work to failure.
burpees
chin ups
chinnies
push ups
supermans
This kind of workout can be used to replace your light day whenever you want.
fast forward to 1:35 to see how to do chinnies )
How fast you see progress will have a lot to do with how hard you work, whether you rest enough and how good your diet is. Whats your post workout meal like??? I would suggest a bannana and a big glass of milk. Also start to count how many grams of protein you are eating per day cuz protein is key.
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I usually workout before supper.. supper usually consists of pork/beef/chicken/fish + rice/potatoes/pasta/ + vegetables ( a lot )
is that okay? or should I workout after supper?
It is the only time that I can workout, except at weekends when I will workout during the day.
I just did my cardio today.
I did burpees/chinnies/mountain running (or climbing)
How many am I supposed to do it? I did it till I could no longer do it.
Is this better than running for 45 minutes on the elliptical trainer? (that is what I do until I can run outside in the spring)
Will I burn more fat/calories while doing that circuit that I just did even though it took less time than the 45 minute run?
please answer, i need them! lol
thanks guys
is that okay? or should I workout after supper?
It is the only time that I can workout, except at weekends when I will workout during the day.
I just did my cardio today.
I did burpees/chinnies/mountain running (or climbing)
How many am I supposed to do it? I did it till I could no longer do it.
Is this better than running for 45 minutes on the elliptical trainer? (that is what I do until I can run outside in the spring)
Will I burn more fat/calories while doing that circuit that I just did even though it took less time than the 45 minute run?
please answer, i need them! lol
thanks guys
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I actually feel fantastic. I feel a lot stronger and more agile.. I ran for my bus today and I was barely out of breath.
the only thing I have noticed is that I have dry skin around my legs and forearms... but i guess that is due to winter lol!!
thanks a lot for all your help, i couldnt of done it without you! looking forward to this split
the only thing I have noticed is that I have dry skin around my legs and forearms... but i guess that is due to winter lol!!
thanks a lot for all your help, i couldnt of done it without you! looking forward to this split
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I AM PHYSICALLY DEAD LOL
I did 3 sets of the following
burpees
chinnies
mountain running
with little rest inbetween, my heart felt like it was going to pop right out of my chest and my legs are aching... I added in 15 squats after that just to get my thighs pumpin.... one thing I have noticed is that I can feel major muscle in my quads now... so cool
So happy with how this workout is going. My diet is going well too, I dont necessarily calculate all my ****, but I watch what I eat, I stop eating when i feel full (i used to always finish my plate even if I was full) and I eat a lot more healthier and drink lots of water.
I feel physicaly great, my gf has noticed that I toned a little bit... looking forward to 2 months time when i see some real results.
thanks a lot for all your help guys, especially wesrman, you are great man, thanks for the program, i love it!!
I will be setting up my gym/pull-up bar tomorrow!!! so ill try out the hard workout tomorrow!!!
I did 3 sets of the following
burpees
chinnies
mountain running
with little rest inbetween, my heart felt like it was going to pop right out of my chest and my legs are aching... I added in 15 squats after that just to get my thighs pumpin.... one thing I have noticed is that I can feel major muscle in my quads now... so cool
So happy with how this workout is going. My diet is going well too, I dont necessarily calculate all my ****, but I watch what I eat, I stop eating when i feel full (i used to always finish my plate even if I was full) and I eat a lot more healthier and drink lots of water.
I feel physicaly great, my gf has noticed that I toned a little bit... looking forward to 2 months time when i see some real results.
thanks a lot for all your help guys, especially wesrman, you are great man, thanks for the program, i love it!!
I will be setting up my gym/pull-up bar tomorrow!!! so ill try out the hard workout tomorrow!!!
LOL i bet you will find heavy day easier than light day. Its more of a strength type workout and shouldnt take nearly as much energy to complete.
Im glad you're enjoying yourself but be carefull with adding squats on your cardio days cuz you dont want to do too many days of quads. It may cause knee problems if you dont take rest days. Also remember that more isnt necessarily better, its about quality, not quantity.
Follow a set routine.
Doesnt have to be mon, wed, fri (could be tues, thurs, sat or sun, tues, thurs etc) but it should be set up like this so your body can rest and grow.
mon- weights
tues- cardio
wed- weights
thurs- off, no more than a walk
fri- weights
sat- cardio
sun- off, no more than a walk
REST DAYS ARE JUST AS IMPORTANT AND WORKOUT DAYS ! ! ! ! This is when your body grows muscle and recovers from all the hard work you're doing. Without enough rest you will become overtrained and have many complications like injuries, colds, insomnia and lack of results.
Remember that you're in this for the long haul.
Doesnt have to be mon, wed, fri (could be tues, thurs, sat or sun, tues, thurs etc) but it should be set up like this so your body can rest and grow.
mon- weights
tues- cardio
wed- weights
thurs- off, no more than a walk
fri- weights
sat- cardio
sun- off, no more than a walk
REST DAYS ARE JUST AS IMPORTANT AND WORKOUT DAYS ! ! ! ! This is when your body grows muscle and recovers from all the hard work you're doing. Without enough rest you will become overtrained and have many complications like injuries, colds, insomnia and lack of results.
Remember that you're in this for the long haul.
2 sets of 8reps - Squats with a bar
2 sets of 7 reps - deadlift
2 sets of 6 reps - Bench Press
I couldn't even complete ONE chin up - What is the proper technique?
2 sets of 7 reps - Standing Military press
15 crunches - what is the correct way of doing crunches?
Should this workout take long? Took me about 30 minutes to do. With my bench I can also do the following exercises:
Leg Curls
Leg Extensions
Preacher Biceps Curls
Incline Bench Press
Lat Pull Downs
Thanks a lot!!! Need help on the chin ups tho... whats better? Chin ups or pull ups?
Thanks!!!
2 sets of 7 reps - deadlift
2 sets of 6 reps - Bench Press
I couldn't even complete ONE chin up - What is the proper technique?
2 sets of 7 reps - Standing Military press
15 crunches - what is the correct way of doing crunches?
Should this workout take long? Took me about 30 minutes to do. With my bench I can also do the following exercises:
Leg Curls
Leg Extensions
Preacher Biceps Curls
Incline Bench Press
Lat Pull Downs
Thanks a lot!!! Need help on the chin ups tho... whats better? Chin ups or pull ups?
Thanks!!!
OK first make sure you read my last post cuz u need to take rest days.
If you cant do chins you can start with lat pulldowns. Use a weight that alows 2 sets of 6 reps or so. You can do them palms up or palms down.
Also make sure you're doing at least one warm up set for each exercise. Probably 2 for squats and deadlift. These shouldnt be all out sets, but should be with a good enough weight that they get you ready for the work sets.
With warm up sets 30-50 minutes is good. Also do a 5 minute warm up (deep knee bends, bike, jumping jacks running etc and a 5 minute cool down after.
Google or youtube crunches.
If you cant do chins you can start with lat pulldowns. Use a weight that alows 2 sets of 6 reps or so. You can do them palms up or palms down.
Also make sure you're doing at least one warm up set for each exercise. Probably 2 for squats and deadlift. These shouldnt be all out sets, but should be with a good enough weight that they get you ready for the work sets.
With warm up sets 30-50 minutes is good. Also do a 5 minute warm up (deep knee bends, bike, jumping jacks running etc and a 5 minute cool down after.
Google or youtube crunches.