Henry's workout journal

I didnt do cardio yesterday because my body was so stiff, it was ridiculous.

Warmup

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

core circuit (3x):
chinnies (50)
russian twists (10)
front plank (30 sec)
 
15 pushups
50 chinnies

12 minutes of HIIT

pretty good cardio session, short n sweet
 
Just an update:

I went down a trouser size, from 36 to 34 (and even now its a little loose on me)

and I started the workout at 210-215lbs, and I am now ~185lbs.

Yay!

thanks for all the help!
 
Whats your diet like now???

You might add little more protein to a few meals per day.

A glass of milk, handfull of nuts or trail mix, spoonfull of natural peanut butter, a hard boiled egg, etc.
 
well ive started to eat more nuts: almonds/peanuts/sunflower seeds

I can drink a glass of milk a day sure, and I have eggs from time to time.

I have always ate decently, I am really not in the mood for counting calories and stuff like that, because that will make me depressed lol. I have cut down majorly on how much I eat each day, plus i finish eating when i feel full... which i never did beforehand ha ha.
Plus I eat a lot more fruits than i used to. And I get up each morning to eat breakfast, every single morning (never used to have breakfast) and I eat some all bran, which is packed of fibre, so it keeps my digestive system alert!
 
today I warmed up

3x8 squats
3x8 benchpress
3x10sec negative chin ups
3x10sec negative pull ups
3x8 upright rows
2x7 biceps curls
3x8 triceps curls

superset:
3x8 forearm curls
3x8 forearm extensions

cooled down with a little yoga, and stretched after
 
Cardio today:

intense cardio circuit

3 rounds, 30 seconds of each with a 60-90 second rest at the end of each round:
burpees
jumping jacks
split jumps
burpees
jumping jacks
mountain climbers


I decided to finish after three rounds instead of trying for another one. I could feel that my legs were literally giving up on me, especially after those split jumps. Those split jumps killed my legs. My heart felt like it was going to break out of my rib cage. I ended the cardio session with pushups (20) and chinnies (50).
 
Warmup

3x8 deadlifts
3x7 barbell rows
3x7 military presses
3x7 close-grip bench presses

core circuit (3x):
50 chinnies
5 supermans
10 russian twists

cooldown/stretching

can i incorporate more leg workouts? I want to slim my thighs (quads/hamstrings) and my lower leg (gastrocs)

could I maybe do like leg extensions or leg curls? do you have any other exercises in mind? Which workout should I put them in?

Cheers!
 
Sure add one exercise to each workout. Doesnt matter which.

Or you could add a couple sets to the squats and deadlift. Its up to you.
 
yesterday

warmup

3x8 squats
3x15 leg extensions
3x15 calf raises (each leg) - amazing workout, i love this, i need to slim up my legs.
3x8 barbell rows
3x8 upright rows
3x7 dumbbell curls
3x7 triceps extensions

superset:
3x8 forearm curls and extensions

cooldown
stretching
 
today:

My legs (gastrocs) are too sore for me to do anything, so I'll relax today and workout tomorrow morning if I get up early enough.

I weighed myself (its been exactly 2 months) and I am at 182lbs down from 210.
 
k so this morning lolll my calfs are still hurting but I wanted to workout still, therefore I took it easy.


warmup

3x7 deadlifts
3 negative chin ups
3 negative pull ups
3x7 military presses
3x7 close grip bench press

core circuit (2x):
10 pushups
10 russian twists

cooldown/stretching
 
so i went out last night and let loose because it was the end of the midterms.

have several beers... anyways, woke up this morning all good. i ran for like 20 minutes and did 30 pushups. tomorrow ill try to fit in a workout in the morning.
 
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