Henry's workout journal

t noticed that you're from Montreal. You're lucky i didnt notice that earlier or i wouldnt have helped you. :p



Just kidding. :)
 
rest day is tomorrow. Ill try the lat pulldowns.

thanks a lot for your help!! ill keep at it, post back here on monday!

Have a fun weekend.

Henry

ps: toronto leafs eh? hahaha... im a habs fan obviously, but this fight between TO and MTL is just dumb...

anyways i really appreciate the help you have given me, and I hope that you continue to help!!

thanks a lot!
 
hey, back to my light workout routine:

warmup

2 sets of 15 body squats
2 sets of 10 pushups (ended 2nd set with 7 but tried again for last 3 and did it, found it quite tough)
2 sets of 9 one arm rows
2 sets of 8 Military Presses (i lost one of my dumbbells so I cant do dumbbell presses, need to go buy a new one... military press is a good tho right?)
2 sets of 8 biceps curls (i could finish both sets on right arm but for left i could only do 1 set and 3 reps... so i went down a weight and finished my left arm off... is that okay? or should I just go down a weight on both arms until I find that easier?)
2 sets of 9 triceps ext
2 sets of 9 wrist curls
2 sets of 9 wrist ext
2 sets of 25 crunches
2 sets of 10s superman

6 burpees
a little 2 minute jog
stretches

dead lol.. ill do a circuit tomorrow... happy chinese new year! going out tonight to celebrate!!! (my girlfriend is chinese so we have a big celebration lol, its really cool!!)
 
5 minute warmup

2 sets of 8 squats
2 sets of 7 dead lifts
2 sets of 6 bench presses
2 sets of 8 lat pull downs
2 sets of 7 military presses
2 sets of 25 crunches

5 minute run around

took about 45 minute in total

deadlifts/bench/military presses were hard, the rest wasnt so hard, so I am going to add another couple of reps to squats/lats/crunches maybe do 2 sets of 9 or 10 for those, and i will work on the others until i find it easier.

rest day tomorrow!!

bye for now
 
today I just did a quick thing:

2 sets of 15 squats
2 sets of 10 pushups
2 sets of 6 bench presses
2 sets of 10 leg curls
25 situps
2 sets of 30sec planks

cool down, with a jog for 5 minutes
stretching
 
Feel free to change up your cardio. If you like running, biking or w/e do it. Changing it up will keep you from getting bored.

Also in the next week or 2, you might want to take a back off week. By that i mean toning down the intensity and not pushing each set as close to failure. This will give your body a chance to rest and recover so its ready for the next few weeks.

Anyway keep up the good work, you're doing great. :)

Heres a few links that you can read:

Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

http://training.fitness.com/weight-training/weight-training-101-a-18766.html


http://www.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/starting_strength_the_guide

RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE

RossTraining - Articles

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

T-Nation.com | Bulking Tips for Newbies
 
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should I keep doing the same exercises? like interchanging high intensity (using the bench) and then low intensity (using the free weights) and cardio? i enjoy doing these exercises.

if ever there are any new exercises you want me to do feel free to tell me, thanks!!!
 
just lower the intensity fior the whole week. You can stick with the same exercises and just stop a couple reps ealier than normal. That way you're still doing a workout but you're giving your body a bit of a break from the intensity. It doesnt have to be this week, its just something you should do every so often.
 
warmup

2 sets of 15 squats (body)
2 sets of 10 push ups
2 sets of 8 military presses (50lbs)
2 sets of 8 one arm rows (35lbs)
2 sets of 8 sitting bicep curls (25lbs)
2 sets of 10 triceps curls (25lbs)
2 sets of 25 crunches

front plank 30sec
rightside plank 30sec
leftside plank 30sec
front plank 30sec

10 sec superman

cooldown jog
stretches
 
Warmup

2x7 squats
2x7 deadlifts
2x8 bench presses
2x9 lat pull downs
2x7 military presses
1x25 crunches
2x10 russian twists

cool down
stretching
 
warm-up

2x15 squats
2x10 pushups
2x8 one arm rows
2x8 military presses
2x8 biceps curls
2x8 triceps curls
2x8 wrist curls
2x8 wrist ext.
2x25 crunches
3x10 russian twists

stretching

!!
 
man I woke up today and my quads/glutes are hurting like hell lol.. can barely walk.. my squats owned me.

well tomorrow it has been a month since I started, and about a month ago I was around 205lbs and now I am 193lbs (last time i checked, a few days ago)

As for Physical changes, I feel a lot healthier and my stomach has tightened a little bit, but as someone said before in my journal, the real changes start at 2months and onwards right?

so anyways, thanks to all that have helped me along the way and i will keep working out!!!

see you tomorrow!
 
 
I will be resuming my workout tomorrow... I hurt my quads in my last work, and for the past 3 days they have been sore but they have been getting better.. so tomorrow I'll be able to do a workout..

see you then
 
Take a couple days to rest them. You've been pushing pretty hard and they could use some rest.

Im going to start a strength phase so maybe you could follow a similar program.

It will be something like this, but i might change it up in the next day or two cuz im sick right now so i have lots of time to think it over.

3 days per week alternating workout A and B

Workout A
Squats 3 sets
bench press 3 sets
Barbell rows 3 sets
upright rows 3 sets
zottman curls 3 sets
superset 2 sets:
palm down wrist curls
palm up wrist curls

Workout B
Deadlift 3 sets
Chin Ups 3 sets
Military Press 3 sets
Close Grip bench Press 3 sets
Core Circuit 3 sets:
Chinnies
Supermans
Plank

Dont forget warm up sets. :)

If you cant do chin ups you can do one arm rows on workout B and barbell rows on workout A.
 
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Rows will be barbell rows like in the link i posted in the last post ^^.

Upright rows (like always start off with a reasonable weight so you can get used to the motion without hurting yourself) and if it doesnt feel good stop and ill replace it with another exercise.).


For these workouts start with a weight that gives you around 7 reps and move up in weight when you can comfortably do 9 or 10 reps. This goes for all of the exercises.

You can keep your conditioning (cardio) days the same but dont overdo it. Maybe make one day intense cardio and the other less intense. this will help your legs have more of a chance to recover.

If you feel really tired or extra sore one day every know and then you can take the day off or do a small workout of push ups, burpees or w/e you feel like. You want it to be fun and give yourself time to rest.
 
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