Henry's workout journal

warmup

3x8 deadlifts - greattt
3 chin ups
3 negative pull ups
3x8 military press - effing brutal man wow
3x8 closegrip benchpress - i felt my triceps burning after this, was great

core circuit:
20 crunches
40 chinnies
10 russian twists

this just kills each time I do this, I LOVE IT lol
cooldown/stretching

tomorrow Ill run 5km again, hopefully.
 
forgot to write it, but I ran 5km yesterday in just under 40 minutes


today I was supposed to do a bodyweight circuit but I have a major headache and I am tired from work so I will do it tomorrow instead and rest today.
 
bodyweight workout circuit (3x):

15 squats
10 pushups
35 jumping jacks
2 chin ups
10 burpees
35 jumping jacks

core circuit (3x):
40 chinnies
10 russian twists
30 sec. planks
 
workout today!

warm up
3x8 squats
3x8 bench press
3x8 barbell row + 3 chin ups
3x7 upright rows
3x5 biceps curls
3x7 triceps curls

superset:
3x7 forearm ext.
3x7 forearm curls

cooldown/stretching

2moro I will run 3km again
 
Last edited:
so today i managed to do a body-weight workout.. tomorrow I WILL have time to jog and the following day etc... these past few days have been quite hectic


bodyweight circuit (3x):

20 squats
15 pushups
30 jumping jacks
2 chin ups
12 burpees
30 jumping jacks

core circuit (3x):
20 crunches
35 chinnies
10 russian twists
 
workout session today

warmup

3x8 deadlifts
5 chin ups
3 negative pull ups
3x7 barbell rows
3x8 military presses
3x7 close-grip bench press

core circuit (3x):
50 chinnies
10 supermans
30 second planks

was a good workout, cardio tomorrow!
 
it was raining today so for my cardio instead of running outside i ran on my elliptical.

I ran 7 kilometers, burning 500 calories.

I also did 20 pushups and 50 chinnies lol.

Tomorrow I will be doing a weight workout.

what i ate today:
breakfast: all bran with soy milk
snack: handful of almonds and dried raisins
lunch: chicken curry with rice, green peppers, and onions + 1 large carrot, half a raw red pepper and cucumber slices.
snack: an apple
supper: beef casserole, potatoes and lots of broccoli!

throughout the day I drank around 2 liters of water.
 
workout A today:

3x8 squats
2x10 calf raises
3 pull ups
3 chin ups
3x7 barbell rows
3x9 bench press
3x7 biceps curls
3x7 triceps curls

superset (3x):
8 forearm ext
8 forearm curls

diet:
breakfast: bowl of all bran with soya milk
snack: almonds and raisins
lunch: salad (green leaves/red peppers/onions/tomatoes) and my company was having a meeting so everyone had pizza hence I brought the salad, I also ate one slice of vegetarian pizza
snack: an apple
supper: chili on whole grain rice

to drink: 2.5L of water
tomorrow I will run outside unless the weather is terrible
 
well i spent the whole day studying because i have a final in my Governance and Organized Crime class tomorrow at 7pm, but I did manage to get a jog in.

I ran 5km in about 30 minutes, but half way there my stomach felt kinda funny and I literally had to go to the washroom, so I ran as fast as I could home ha ha.

diet:
breakfast: raisin bran with 2% milk and an orange
snack: handful of pecans
lunch: omelet (3 eggs) with green peppers, onions, tomatoes and some tuna
snack: an apple
supper: parents are gone out for supper, so i have leftovers from last night ha ha, chili on whole grain rice again, wooo

to drink: 5 cups of water, 2 cups of coffee (it helps with the study haha)

weight: 170lbs

whats the easiest way to calculate my bf%?
 
I managed to get in a bodyweight workout today, my exam tonight is at 7pm.. kind of stressed for it.

circuit (3x):
20 squats
15 pushups (a huge accomplishment for me)
30 jumping jacks
3 chin ups
10 burpees
30 jumping jacks

core circuit (3x):
20 crunches
40 chinnies
10 russian twists

was brutal but I was happy I did it, as for my diet:

breakfast: raisin bran with 2% milk and a banana
lunch: vegetable soup with a couple of crackers and low fat cream cheese
snack: unsweetened apple sauce with a few almonds
supper: dont know, probably wont be eating, might grab a snack before I leave for my exam.

wish me luck, ill report back 2moro with my cardio
 
to complete my diet from today,
before i left for my exam i had a piece of whole grain toast with a little bit of cream cheese and some onion and green pepper on top to tide me over until 9:30pm.
When i got to my gf's place, she made me some vermicelli with beef balls, green peas and two eggs.. i still feel a bit stuffed ha ha, oh well. ill run it all off 2moro :p
 
halisray said:
calipers? what are those lol
Click to expand...
 
You must log in or register to reply here.
Back
Top