Henry's workout journal
- Thread starter halisray
- Start date
Well the idea is for you to start to come up with some ideas of your own. Thats why i suggested that book. It has some good stuff on program design.Dont get me wrong, i dont mind doing it for you, but theres really no secret behind it.
Just pick a few exercises and do 3 or 4 sets of each. For ideas look back to the beginning of your log and then substitute in exercises that you want to try. You can do it in circuits or not and you can add things like burpees or jumping jacks in if you want. Its really up to you.
For example you could do:
circuit 3 sets:
squats
push ups
jumping jacks
chin ups
burpees
jumping jacks
core circuit:
russian twist
supermans
chinnies
Just pick a few exercises and do 3 or 4 sets of each. For ideas look back to the beginning of your log and then substitute in exercises that you want to try. You can do it in circuits or not and you can add things like burpees or jumping jacks in if you want. Its really up to you.
For example you could do:
circuit 3 sets:
squats
push ups
jumping jacks
chin ups
burpees
jumping jacks
core circuit:
russian twist
supermans
chinnies
Yes thats how you do a circuit, but you can do it anyway you want.
Dont just do 7 or 8 reps though. Do almost as many as you can for each exercise. So if u can do 3 max chin ups, do 2 each time and if u have to pause between reps for chins thats ok. For push ups, squats etc you will be able to do more so do more. Maybe 15 or 20 or so depending on how many you can do.
Dont just do 7 or 8 reps though. Do almost as many as you can for each exercise. So if u can do 3 max chin ups, do 2 each time and if u have to pause between reps for chins thats ok. For push ups, squats etc you will be able to do more so do more. Maybe 15 or 20 or so depending on how many you can do.
bodyweight circuit (3x):
15 squats
10 pushups
35 jumping jacks
2 chin ups
10 burpees
35 jumping jacks
core circuit (3x):
10 russian twists
10 supermans
40 chinnies
man I got wrecked, especially during the body weight circuit... my heart was beating like crazy yo, I expunged like 10000000 calories lolll
15 squats
10 pushups
35 jumping jacks
2 chin ups
10 burpees
35 jumping jacks
core circuit (3x):
10 russian twists
10 supermans
40 chinnies
man I got wrecked, especially during the body weight circuit... my heart was beating like crazy yo, I expunged like 10000000 calories lolll
I am back folks. So all my papers are done and today I got to do a great workout.
Warmed up with pushups/jumpingjacks/lunges
3x7 deadlifts - man this worked my whole back so much, since I havent worked out in a while it got a beating
4/3/2 chin ups - well i managed to do 4 chin ups, then 3 then 2 lol, they went well
3 negative pull ups - since the chin ups destroyed me, i did negative pull ups
3x10 weighted calf raises - a 10lb weight in each hand whilst doing the calf raises, went well
3x7 military presses - i always find this exercise tough
3x7 close-grip bench presses - suprisingly this went very well, struggled a bit but it was a good struggle
core circuit (3x):
crunches (20)
chinnies (30)
russian twists (10)
this was brutalllll, my abs were killing me after this, but it went very well
i found that my muscles tightened the past couple of days of rest i had. i felt my thighs and my abs/back were much tighter than before. anyways, i weigh around 175-178lbs now, so im pretty happy
Warmed up with pushups/jumpingjacks/lunges
3x7 deadlifts - man this worked my whole back so much, since I havent worked out in a while it got a beating
4/3/2 chin ups - well i managed to do 4 chin ups, then 3 then 2 lol, they went well
3 negative pull ups - since the chin ups destroyed me, i did negative pull ups
3x10 weighted calf raises - a 10lb weight in each hand whilst doing the calf raises, went well
3x7 military presses - i always find this exercise tough
3x7 close-grip bench presses - suprisingly this went very well, struggled a bit but it was a good struggle
core circuit (3x):
crunches (20)
chinnies (30)
russian twists (10)
this was brutalllll, my abs were killing me after this, but it went very well
i found that my muscles tightened the past couple of days of rest i had. i felt my thighs and my abs/back were much tighter than before. anyways, i weigh around 175-178lbs now, so im pretty happy
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warmup with a jog
3x8 squats - this was actually pretty intense
3x10 calf raises
3x8 bench presses
3x7 barbell rows - hadn't done this in a while, felt it work my back well
3x7 upright rows - these always work my upper torso, I feel it
2x7 biceps curls - been a while since I did my biceps, so it was tough, thus I only did 2 sets
2x7 triceps ext
superset: forearm ext and forearm curls
100 chinnies
cooldown/stretching
I felt really dizzy after the workout, so afterwards I ate a banana and a glass of water and I feel a lot better.
3x8 squats - this was actually pretty intense
3x10 calf raises
3x8 bench presses
3x7 barbell rows - hadn't done this in a while, felt it work my back well
3x7 upright rows - these always work my upper torso, I feel it
2x7 biceps curls - been a while since I did my biceps, so it was tough, thus I only did 2 sets
2x7 triceps ext
superset: forearm ext and forearm curls
100 chinnies
cooldown/stretching
I felt really dizzy after the workout, so afterwards I ate a banana and a glass of water and I feel a lot better.