Riki's Journal - The journey begins

Week 2 - Day 2

Today my legs were killing me from the squats im assumiing, which sucked cause i was up and down ladders at work today.

Today i didnt have much time for a good intense cardio day, as i had 7 hours of uni and then 3 hours of work, but here is what i did.

200 skips
2 x 50 crunches

It felt like i ate heaps today.

And on ather news i won an exercise bike tonight on Ebay, it was a bargain to, im so stocked and cant wait to get it!!
 
Week 2 - Day 3

I picked up my exercise bike today, did a little bit of bike work when i got it home, but looking forward to using it in an extreme cardio workout tomorrow.

Todays workout was good

Bike ride 7 km
Bench Press 5 x 8 reps total weight 32.5 kgs (did an extra set cause form lacked in my 4th set)
Push ups 1 x 20 (straight after least set of BP to kill my chest)
Arnold Press 4 x 8 total weight 15 kgs
Bent Over Row 4 x 10 reps total weight 10kgs
Chin Up 2 x 6
Twisting Dumbell Curl 4 x 8 reps Total weight 10Kgs

Looking forward to a proper cardio workout tomorrow :D
 
Just been doing some research into Hiit works out and for my cardio tomorrow and im going to give it a try :D:D cant wait
 
NBS 4life said:
Your doing alot of cardio mate you need to eat alot to pack on that muscle.
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Hey yeah, i know i been doing a bit of cardio, but as of late of been feeling really unfit. i was aiming to do two days of cardio a week, tuesday and thursday, and keep my skipping as a pre workout warm up.

Oh and yeah this past week i have eaten heaps. nearly every two hours i need to find something filling to munch on
 
Week 2 - Day 4

Well after doing my research into Hiit, i din't end up doing it today, but i did do some cardio however

approx 30 mins stationary bike 21 kms

2 x 50 crunches - 20 seconds bicycle kicks - 10 flat back leg raises no rest in between each exercise, but 60 seconds rest between first and second set

Havent commented on what ive been eating in awhile but i believe its been 11 days since any fatty fast foods have lined my stomach, havent tried any new fruits lately been sticking to bananas mostly, find them easy to eat and i can also blend them up to make a smoothie.
 
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G'day mate.

Looks like you're getting a decent routine going. Smart to work on light dead lifts to get a hang of form etc. I did this too. It would suck too much to risk making a newbie mistake and getting a back injury because of it.


and HIIT kicks ass. Way more fun than farting around on a stationary bike for 40 minutes. :animal2
 
Week 2 - Day 5

Skips x 100
Sqauts 4 x 8 reps total weight 42.5 kgs
Bench Press 4 x 8 total weight 40 kgs
Incline Bench Press 4 x 8 total weight 31.5 kgs
Deadlift 2 x8 total weight 31.5 kgs
Chin Ups 1 x 6
Dips 2 x 15

For lunch today i tried an apple and a pear blended together, didnt like it too much

I recieved two complaments yesterday
1. That my skin is looking healthier (i put this down to not eating crappy foods anymore)
2. That my stomach is looking firmer and tighter :D
 
Nice going! My only suggestion would be to drop the pushups on the days you do bench press, which is somewhat redundant.
 
g8r80 said:
Nice going! My only suggestion would be to drop the pushups on the days you do bench press, which is somewhat redundant.
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Hey yeah i will be dropping the push ups to my core work out, i am going to give this workout a try



and yeah it has pushups in there :D
 
Week 3 - Day 1

Well here we are at the start of a new week

Todays work out was good, seeing some improvements already which is helping me keep going, along side with all the helpfull advice i've been finding here on this forum

Todays works

Skips x 100
Bench Press 4 x 8 reps total weight 41.5 kgs
Shoulder Press 4 x 8 reps 25kgs
Arnold Press 4 x 8 reps 23kgs (killed me!!!)
Bent Over Row 4 x 8 reps 23 kgs
Twisting Dumbell Curls 4 x 8 reps total weight 15 kgs
Dips 2 x 20

Feeling good and pumped!! :car:
 
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Keep rolling with the routine RYK, Im interested in what type of Dip ins you do?
Do you do yours off the Power tower or the actual benches?
 
Week 3 - Day 2

Today was the first time i tried the core workout mention on the previous page of this journal, the number i chose was 10, but i will step it up a bit next time i try for more of a burn, so today we have

Corework out (10)
30 mins cardio, 20 kms

back to weights tomorrow :)
 
L-T said:
Looking good. How did your core workout turn out?
Feel good after it?
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Yeah it was good, abs were tight, just think i need to do more reps, i only did 10 as thats what it suggested for begginers, but next time i think ill give 15 or so a try
 
Week 3 - Day 3

Early workout this morning before work

2 km Bike sprint
Squats 4 x 8 reps 42.kgs
Deadlifts 3 x 12 reps 26.5kgs (finally happy with my from)
Arnold Press 3 x 8 reps 24kgs
Chin up 3 x 6
Push ups 2 x 20

I aimed to do more in this workout, but after all the above i was spent, the squats and deadlifts nailed me.... I liked it :)

Off to work now, should be intresting seeing as i can't stand :D
 
Week 3 - Day 4

Cardio Day today

Core work out (15)
Bike Ride 20kms

On a food note, havent had any fast fatty foods since i started my program and i feel great, still experimenting with fruits and so on to find stuff i eat, but all is working well so far :)
 
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