Day 2 - It was going to be a rest day but I wanted to workout so I did another ab workout with some cardio.

Abdominal Workout:
4 Handstand Push Ups
Punched a punching bag for a minute
35 Bicycle Crunches
30 Crunches
12 Leg Raises (With 2.5lb ankle weight)
30 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)
5 Min Elliptical Walker at speed 16 (Not mph)
35 Bicycle Crunches
35 Crunches
13 Leg Raises (With 2.5lb ankle weight)
30 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)

Daily Goals
Water - Check
Sleep - Check
Stretch - Check, stretched after ab and cardio workout.
Pop - Check, No pop
Butter,Seasoning - Check, no butter or seasoning

Abdominal (Stomach Muscles) Exercises

Abdominal Exercises
When performing abdominal (abs for short) exercises try to squeeze your stomach muscles during the whole movement. This will make it so they get more toned and look better, but remember you must breathe even though you are squeezing.

Leg Raise



This is a good example of legs raises, the only thing I don't like is that he puts his hands under his butt. Keep your hands to the side of you and it will make this harder and more effective.

Bicycle Crunches



This is a really good example of a bicycle crunches. Make sure you are squeezing your abs through the whole movement and keep your hands off the back of your head. If you put your hands on the back of your head while doing this movement you are more likely to be just pushing your neck up which can cause neck and back pains.

Crunch



This is a crunch. I don't use any weight but you can for more resistance, but I feel if you really squeeze your abs you get a better workout and it is very hard anyways. One thing I still don't recommend is to put your hands or hand behind your neck because you will just push your neck up, instead put your hands on the side of your head where they can still support your neck without putting additional stress on it.

Weekly Quotes

Week 1 - "It's only a dream until you write it down, then it's a goal"
Week 2 - "Good, better, best; never let it rest till your good is better and your better is best."
Week 3 - "An ounce of action is better than a ton of words."
Week 4 - "Obsessed is just a word the lazy use to describe the dedicated."
Week 5 - "You can't push yourself forward by patting yourself on the back"

Day 1 - The start

Weekly Quote - "It's only a dream until you write it down, then it's a goal."
Day 1 - My first picture. It is kind of blurry I will try to get better picture quality. Today is Saturday my workout will be Max Push Ups. I will do as many push ups as I can with good form. This will help the chest get stronger but also is where we can test the improvement. Each week on Saturday I will do max push ups and it should go up and that will show improvement and will help motivate me to keep working hard. I also did a little bit of an abdominal (stomach muscle) workout.

Max Push Ups - 43

Abdominal Workout:
30 Bicycle Crunches
25 Crunches
15 Leg Raises
25 Sec Leg Raise Hold (20 degree hold, counted 1 one thousand, 2 one thousand..)

Daily Goals
Water - Check
Sleep - Check, 10 hours of sleep
Stretch - Check, stretched after my push ups and abdominal workout.
Pop - Check, No pop
Butter,Seasoning - Check, no butter or seasoning

Workout Music

I like pretty much every music but country. I have divided my workout music into categories so it is easy to find workout music that you would like. I'm not really sure about genres and such but I will do my best. I will list the Artist then the Title. Ex. Artist - Title

Rock:
Breaking Benjamin - Blow Me Away
Linkin Park- Lying From You
Slipknot - Before I Forget
Slipknot - Wait And Bleed
Trapt - Headstrong
Apocalyptica - I Don't Care
Three Days Grace - Animal I Have Become
Disturbed - Ten Thousand Fists
Disturbed - Land Of Confusion
Foo Fighters - The Pretender
Rammstein - Du hast
Drowning Pool - Lets The Bodies Hit The Floor
Rap:
Flipsyde-Someday
Trick Daddy - Lets Go
Eminem - Till I Collapse
Roy Jones - Can't be touched
Three 6 Mafia - Its a fight
Oldies:
Quiet Riot - Cum On Feel The Noise
Van Halen - Runnin With The Devil
Stevie Nicks - Edge Of Seventeen
Foreigner - Jukebox Hero

Daily Goals

My daily goals are goals that will help me achieve the perfect body faster. They include:
Drinking at least 2 water bottles full of water a day.
Getting at least 8 hours of sleep each night.
Stretch for at least 5 minutes a night.
Don't drink any pop.
Don't put seasoning or butter on foods. (No butter on mashed potatoes, No seasoning salt on meat.)

"It's a dream until you write it down, then it's a goal"

Today I decided to start something that many people have tried over and over again but have not succeeded. That something is to stick with a plan to get in better shape. Right now I am in pretty good shape but there is a lot of work to do if I ever want to look like one of those Spartans from 300. Every week I will take a picture of myself and the goal is well to look like a 300 warrior. I will put down all the workouts and routine I used everyday. One thing though I have Pectus excavatum, which is like my chest has a dent in it. http://en.wikipedia.org/wiki/Pectus_excavatum The doctor said weight lifting will not help make it look normal but I have seen progress and hopefully by finally writing down things and making a goal I can achieve the perfect body.