Henry's workout journal

how many chinnies do i do?
how do you do supermans? I know there are different techniques, but which one do you use?
How long do I hold the plank? is that just a front plank or do I do side-planks too?
 
oh and for intense cardio days... could that be like HIIT? then the other cardio days I can just jog? or what other suggestions do you give for cardio
 
halisray said:
how many chinnies do i do?
how do you do supermans? I know there are different techniques, but which one do you use?
How long do I hold the plank? is that just a front plank or do I do side-planks too?
Click to expand...
Do as many reps as you can with good form for all exercises, but you dont have to stick to this exact core routine all the time. You can do crunches or other exercises if you want. I just gave an example of 3 exercises that i like, but i change from time to time. Planks can be as long as you can also. Any of these versions of supermans is good. Try switching between them from time to time.

halisray said:
oh and for intense cardio days... could that be like HIIT? then the other cardio days I can just jog? or what other suggestions do you give for cardio
Click to expand...

Cardio can be anything you want. What ever you like doing is ok. One day could be 30-45 mins of jogging or 40min-1 hr of biking and the other could be HIT. Circuits of burpees, skipping, jumping jacks, mountain climbers , split jumps etc is another option. Try to be creative and have fun with it.
 
Workout A

3x7 squats (my thighs took a beating lol)
3x7 bench press (got pretty hard at the end of each set)
3x7 barbell row (worked my lower back well)
3x7 barbell upright rows (could feel my whole upper body worked, was good)
3x7 bicep curls
3x7 triceps curls

superset:
3x7 wrist curls
3x7 wrist extensions

didnt do the zottman curls because my friend took one of my 15lbs dumbbells, and I dont want to try with a 25lbs just yet, I use 25lbs for my biceps/triceps but the zottmans look a little bit more tough lol.

Could I do zottmans one arm at a time? or no?

thanks and happy valentines day!
tomorrow I will do some HIIT for 15 minutes!
 
Ya Zottman curls one arm at a time is great and you're right they may be tougher than normal curls.

You might want to stop a bit short of failure most of the time on this routine. Still push it hard but dont go until you absolutely fail on every set. That way you shoyuld get stronger faster.

You're doing a great job so keep it up. :)
 
thanks a lot man, I just weighed myself yesterday (a month since I started to workout) and I am 190lbs exactly.... I was around 205-210lbs last month.... lol thanks so much!!
 
yeah but without you I wouldn't have a clue what I would be doing ha ha.. your exercises have truly helped me and I am looking forward to the help that you will continue to give me :D
 
25 pushups

12 minutes of HIIT

the HIIT killed me lol, man I am out of it, but it was good, haven't done HIIT in a while so it was great to do it again.
I am exhausted now!!
 
warm up

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

core circuit:
russian twists
supermans
planks


is it possible for me to workout 2moro too, because i wont have the chance on thursday and friday?
 
You can do cardio, but i wouldnt lift weights 2 days in a row.

Its ok to take a few days off or just do a few sets of bodyweight stuff if you can on Thursday or Friday.
 
warmup
15 pushups

3x8 squats
3x8 bench press
3x8 barbell row
3x8 upright row (tough!!)
3x8 zottman curls (I think I am doing them wrong)

superset:

wrist extensions + wrist curls

cooldown
 
How are you doing them wrong???

Just curl the weight up, twist your wrist so the palm is down, then lower the weight, turn your wrist so it is palm up and start again with a curl.
 
alright lol.. can I up the reps on the benchpress to like 9 instead of 7?

also, this workout takes around 40-50 minutes, is that long enough?

thanks a lot wes!
 
Start with 7 reps and keep adding reps when you can until you hit 9 or 10 reps. Then add enough weight to make it hard to get 7 reps again.

40-50 minutes is good. Just make sure you're doing a 5-10 minute warm up and cool down adn 1 or 2 warm up sets for each exercise.
 
warmup (2 minute jog, burpees/pushups/lunges)

3x7 dead lifts
3x7 barbell rows
3x7 military presses
3x7 close grip bench press

3x10 russian twists
10 pushups
10 burpees

cooldown/stretching

was a good workout, military presses are hard tho! lol
 
im working out soon today... i havent had time to workout that much, been studying like crazy for mid-terms.. but im getting back to my regular workout again now... i noticed i gained like 2lbs, because i havent worked out that much and i have ate out a few times and have felt bloated.

So i had a little bump in my workout/diet lol, but im getting back into it today.
 
Yay i worked out today!!

20 minute jog
3x10 pushups

3x8 squats
3x8 bench press
3x8 barbell rows
3x8 upright rows
3x8 biceps curls
3x8 triceps curls
superset:
forearm ext. and curls

1x10 burpees
2x25 rock climbers
cool down
stretching

just a question, can you tell me what good stretching I should do? I don't really know any good ones except for the basics.
 
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