Henry's workout journal

I wouldnt do the 20 minute jog before your workout. The goal is to gain strength and if you jog first you wont be as fresh.

Stretching:
 
can i jog after my workout?

and nice google for you thing lol
 
If you workout in the morning you might try jogging in the evening or if you workout in the evening try joggng in the morning.

BUT remember more doesnt always mean you will see better results.

About not sweating during weight training. How long are you resting between sets??? I suggest 1-2 minutes. Make sure you're pushing your self on each set, but in a safe way. Each set should be hard to do, but you should be able to do each rep with good form. Also you should google the exercises and read about proper form again to ensure that you're doing them perfectly.
 
today I did 15 minutes of HIIT on the elliptical trainer

I jog for 2 minutes to warm up, then I sprint for 30 seconds at a high resistance, then i lower the resistance and jog for 1 minute, then sprint again, and repeat this. Then end with a 5 minute jog cool down.

Man this got my heart beating.
 
Start adding these type exercises to Workout B in place of barbell rows so you can eventually do pull ups and chin ups.
 
wow thats great. i am so trying that out!! lol

dont know where to start though, should I start from the beginning or from the negative pullups? And how do i progress from each exercise? I guess until it gets really easy Ill go up a notch? lol, thanks for this find, this is great!!!
 
warmup

3x8 deadlifts
3 negative chin ups (lowered myself for 10 seconds)
3 negative pull-ups (lowered myself for 10 seconds)
3x7 military presses
3x8 close-grip bench presses

core circuit (3 times):
50 chinnies
10 pushups
10 russian twists

^ the circuit owned me lol


for the negative chins/pulls - I felt it work my back but I found it worked my biceps and forearms a lot. is that ok? thanks for this exercise, cant wait to actually start doing pull ups for real lol
 
for cardio can I do a circuit of like:
burpees
chinnies
mountain climbers

or something? i dont want to jog on the elliptical because its boring lol
 
Try this.
5 rounds, 30 seconds of each with a 60 second rest at the end of each round:
burpees
jumping jacks
split jumps
burpees
jumping jacks
mountain climbers
 
Or you could do a burpee challenge and do as many as you can in 30 minutes or see if you can do 40 or 50 and time yourself.
 
wow... oh my god...

well i could only survive 3 rounds of that intense cardio challenge you gave me lol, holy moly

once i hit the 2nd set of burpees on the first round, i was a goner lol

only got to the 3rd round, i could feel my body literally giving up one me... great cardio exercise though, im sweating all over and my heart is still thumping away lol.

well i now have another goal to add: be able to do 5 rounds of the challenge!

So next time ill go for another 3 and if I feel capable I will keep on going, but wow what a great workout.
those split jumps owned me too, wow.
and even though jumping jacks are a relatively easy exercise to do... after you do them in these rounds they are so hard lol.

thanks a lot, great exercise. hopefully ill have time to exercise tomorrow!
See you then!
 
Good job. :)

Its a tough workout and i didnt expect you to do all 5 rounds, but i didnt want to say that because i thought it would give you an easy out rather than let you try and see how good you could do.

FWIW i cant do 5 rounds yet either as im just getting back in shape myself after 2 years of being a lazy piece of garbage.

Im adding a bodyweight day to my 3 times a week schedule so my conditioning gets better. It will be workout a on Monday, a bodyweight workout on wednesday and workout b on friday or something like that. You could try that if you want or stick to what you're doing now.
 
thanks!
what is a body weight workout?

im basically doing workout A, cardio, workout B, cardio, workout A, cardio, etc.. Usually Ill have a rest day throughout the week, whenever I dont have time to workout.
 
man today ive been aching all over, so I figured I would do a light workout A

warmed up with 15 pushups

3x8 squats
3x8 bench press
I could only do 1 negative pull up and 1 negative chin up, my arms and back were hurting
3x7 barbell row
2x7 dumbbell curls (biceps were already hurting)
2x7 tricep extensions

stretching
 
Only do negatives once a week. Stick to barbell rows or other options from that video for the rest of the workouts.
 
alright I will, thanks man.
 
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