Day 48 - Busting out the reps for the arms workout
Workout:
35lb Incline Db Curl 12 reps
35lb Incline Db Curl 10 reps
30lb Incline Db Curl 11 reps
30lb Incline Db Curl 9 reps
30lb One Arm Tricep Ext 12 reps
25lb One Arm Tricep Ext 12 reps
25lb One Arm Tricep Ext 12 reps
25lb One Arm Tricep Ext 12 reps
35lb One Arm Seated Curls 12 reps
40lb One Arm Seated Curls 12 reps
40lb One Arm Seated Curls 12 reps
40lb One Arm Seated Curls 12 reps
30lb Kickbacks 12 reps
35lb Kickbacks 12 reps
30lb Kickbacks 12 reps
30lb Kickbacks 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -
Saturday, January 17, 2009
Day 48 - Bad back
Day 48 - Squats...bad back Did squats and my legs weren't even tired but my back was really tired so I just stopped for the day.
Workout:
155lb Squat 12 reps
205lb Squat 12 reps
225lb Squat 12 reps
225lb Squat 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -
Workout:
155lb Squat 12 reps
205lb Squat 12 reps
225lb Squat 12 reps
225lb Squat 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -
Thursday, January 15, 2009
Day 47 - I can flyes
Day 47 - Chest/Shoulders
Workout:
1:00 Min 20 speed walker
55lb Pec Flyes 12 reps
55lb Pec Flyes 12 reps
55lb Pec Flyes 9 reps
50lb Pec Flyes 12 reps
65lb Barbell Shoulder Raise 10 reps
60lb Barbell Shoulder Raise 12 reps
60lb Barbell Shoulder Raise 12 reps
60lb Barbell Shoulder Raise 12 reps
30 Pushups
20 Pushups
20 Pushups
20 Pushups
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -
Workout:
1:00 Min 20 speed walker
55lb Pec Flyes 12 reps
55lb Pec Flyes 12 reps
55lb Pec Flyes 9 reps
50lb Pec Flyes 12 reps
65lb Barbell Shoulder Raise 10 reps
60lb Barbell Shoulder Raise 12 reps
60lb Barbell Shoulder Raise 12 reps
60lb Barbell Shoulder Raise 12 reps
30 Pushups
20 Pushups
20 Pushups
20 Pushups
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -
Wednesday, January 14, 2009
Day 46 - Arm
Day 46 - Arms Day
Workout:
60lb grippers 30 reps warm up each hand
120lb CoC grippers right hand 8 reps left hand 4 reps halfway
60lb grippers 30 reps warm up each hand
120lb CoC grippers hold right 5 sec full hold left 20 sec half hold
75lb Barbell Curl 12 reps
95lb Barbell Curl 12 reps
95lb Barbell Curl 11 reps
95lb Barbell Curl 10 reps
75lb Skull Crunchers 12 reps
85lb Skull Crunchers 8 reps
80lb Skull Crunchers 12 reps
80lb Skull Crunchers 8 reps
25lb Incline Db Curl 12 reps
35lb Incline Db Curl 8 reps
30lb Incline Db Curl 7 reps 25lb 4 reps
25lb Incline Db Curl 12 reps
30lb Tricep Kickbacks 12 reps
30lb Tricep Kickbacks 12 reps
30lb Tricep Kickbacks 12 reps
30lb Tricep Kickbacks 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -
Workout:
60lb grippers 30 reps warm up each hand
120lb CoC grippers right hand 8 reps left hand 4 reps halfway
60lb grippers 30 reps warm up each hand
120lb CoC grippers hold right 5 sec full hold left 20 sec half hold
75lb Barbell Curl 12 reps
95lb Barbell Curl 12 reps
95lb Barbell Curl 11 reps
95lb Barbell Curl 10 reps
75lb Skull Crunchers 12 reps
85lb Skull Crunchers 8 reps
80lb Skull Crunchers 12 reps
80lb Skull Crunchers 8 reps
25lb Incline Db Curl 12 reps
35lb Incline Db Curl 8 reps
30lb Incline Db Curl 7 reps 25lb 4 reps
25lb Incline Db Curl 12 reps
30lb Tricep Kickbacks 12 reps
30lb Tricep Kickbacks 12 reps
30lb Tricep Kickbacks 12 reps
30lb Tricep Kickbacks 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -
Tuesday, January 13, 2009
Day 45 - 50lb Chest Flyes are easy
Day 45 - Rip at the weight and get ripped.
Workout:
50lb Pec Flyes 12 reps
50lb Pec Flyes 12 reps
50lb Pec Flyes 12 reps
50lb Pec Flyes 12 reps
30lb Db Front Shoulder Raise 12 reps each arm
30lb Db Front Shoulder Raise 12 reps each arm
30lb Db Front Shoulder Raise 12 reps each arm
30lb Db Front Shoulder Raise 12 reps each arm
Dips 12 reps
Dips 12 reps
45lb Front Barbel Shoulder Raise 12 reps
45lb Front Barbel Shoulder Raise 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - Orange
Red - Apple
Violet -
Blue -
Workout:
50lb Pec Flyes 12 reps
50lb Pec Flyes 12 reps
50lb Pec Flyes 12 reps
50lb Pec Flyes 12 reps
30lb Db Front Shoulder Raise 12 reps each arm
30lb Db Front Shoulder Raise 12 reps each arm
30lb Db Front Shoulder Raise 12 reps each arm
30lb Db Front Shoulder Raise 12 reps each arm
Dips 12 reps
Dips 12 reps
45lb Front Barbel Shoulder Raise 12 reps
45lb Front Barbel Shoulder Raise 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - Orange
Red - Apple
Violet -
Blue -
Day 44 - Super Squats
Day 44 - Super Squats
Workout:
145lb Squat 12 reps
205lb Squat 12 reps
225lb Squat 12 reps
245lb Squat 6 reps
135lb Deadlift 12 reps
145lb Deadlift 12 reps
155lb Deadlift 8 reps
155lb Deadlift 8 reps
95lb Overhead Squat 12 reps
95lb Overhead Squat 12 reps
95lb Overhead Squat 12 reps
95lb Overhead Squat 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Orange
Red - Apple
Violet -
Blue -
Workout:
145lb Squat 12 reps
205lb Squat 12 reps
225lb Squat 12 reps
245lb Squat 6 reps
135lb Deadlift 12 reps
145lb Deadlift 12 reps
155lb Deadlift 8 reps
155lb Deadlift 8 reps
95lb Overhead Squat 12 reps
95lb Overhead Squat 12 reps
95lb Overhead Squat 12 reps
95lb Overhead Squat 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Orange
Red - Apple
Violet -
Blue -
Sunday, January 11, 2009
Day 44 - Mega mega mega nutrition
Day 43 - I'm reading this book called mega mega mega nutrition and it is one of the greatest books I have read. It is amazing to me how processed foods can have the same caloric value but yet contain less nutrients and it really puts it into perspective what we put in our bodies. Empty calories like candy and such should be avoided (no duh) but if you avoid them you can put in fruits vegetables meat nuts and it will increase your health without gaining weight.
Workout:
75lb Barbell Curl 12 reps
85lb Barbell Curl 12 reps
90lb Barbell Curl 12 reps
90lb Barbell Curl 8 reps 85lb 4 reps
85lb Skull Crunchers 12 reps
85lb Skull Crunchers 10 reps
80lb Skull Crunchers 12 reps
80lb Skull Crunchers 11 reps
25lb Hammer Db Curls 12 reps each arm
30b Hammer Db Curls 12 reps each arm
30lb Hammer Db Curls 12 reps each arm
30lb Hammer Db Curls 12 reps each arm
25lb One Arm Db Tricep Ext 12 reps each arm
25lb One Arm Db Tricep Ext 8 reps each arm
20lb One Arm Db Tricep Ext 12 reps each arm
20lb One Arm Db Tricep Ext 12 reps each arm
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Orange
Red - Apple
Violet -
Blue -
Workout:
75lb Barbell Curl 12 reps
85lb Barbell Curl 12 reps
90lb Barbell Curl 12 reps
90lb Barbell Curl 8 reps 85lb 4 reps
85lb Skull Crunchers 12 reps
85lb Skull Crunchers 10 reps
80lb Skull Crunchers 12 reps
80lb Skull Crunchers 11 reps
25lb Hammer Db Curls 12 reps each arm
30b Hammer Db Curls 12 reps each arm
30lb Hammer Db Curls 12 reps each arm
30lb Hammer Db Curls 12 reps each arm
25lb One Arm Db Tricep Ext 12 reps each arm
25lb One Arm Db Tricep Ext 8 reps each arm
20lb One Arm Db Tricep Ext 12 reps each arm
20lb One Arm Db Tricep Ext 12 reps each arm
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Orange
Red - Apple
Violet -
Blue -
Day 43 - ChestQuest!!
Day 43 - I finally got pec flyes with 50lbs today. That in itself is a great goal considering that pec flyes usually are with lighter weight like 30 lbs and such. Hopefully someday I will be in the gym using 100lb dumbbells.
Workout:
60lb Decline Db Bench 12 reps
60lb Decline Db Bench 12 reps
60lb Decline Db Bench 11 reps
60lb Decline Db Bench 11 reps
30lb Side Db Raises 8 reps 25lb 4 reps
25lb Side Db Raises 12 reps
25lb Side Db Raises 12 reps
25lb Side Db Raises 12 reps
45lb Pec Flyes 12 reps
50lb Pec Flyes 10 reps
45lb Pec Flyes 12 reps
45lb Pec Flyes 9 reps
25lb Front Db Raises 12 reps each arm
25lb Front Db Raises 12 reps each arm
25 1/2lb Front Db Raises 12 reps each arm
25 1/2lb Front Db Raises 12 reps each arm
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Carrot
Red - Apple
Violet - Grape
Blue -
Workout:
60lb Decline Db Bench 12 reps
60lb Decline Db Bench 12 reps
60lb Decline Db Bench 11 reps
60lb Decline Db Bench 11 reps
30lb Side Db Raises 8 reps 25lb 4 reps
25lb Side Db Raises 12 reps
25lb Side Db Raises 12 reps
25lb Side Db Raises 12 reps
45lb Pec Flyes 12 reps
50lb Pec Flyes 10 reps
45lb Pec Flyes 12 reps
45lb Pec Flyes 9 reps
25lb Front Db Raises 12 reps each arm
25lb Front Db Raises 12 reps each arm
25 1/2lb Front Db Raises 12 reps each arm
25 1/2lb Front Db Raises 12 reps each arm
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Carrot
Red - Apple
Violet - Grape
Blue -
Friday, January 9, 2009
Day 42 - Abs
Day 42 - Did a pretty hard ab workout today. I also did a strength shoe workout and but abs were killing me during it because they were so tired after lifting.
Workout:
1:30 Min 7.5mph Treadmill
Weighted Crunch on Tricep Ext Rope 80lb 12 reps
Leg Raises on dip 10 reps w/10lbs
Floor Sweepers 4 reps left, middle, right w/10lbs
Leg Raise Hold Side to Side 5 touches each side
1:30 Min 11mph Treadmill
Leg Raises on dip 12 reps 2/5lbs
Floor Sweepers 4 reps left, middle, right w/10lbs
Knee Raise Hold Side to Side 8 touches each side
12 Crunches w/20lb Db
1:30 Min 8 mph Treadmill
Leg Raises on dip 12 reps w/5lb
Floor Sweepers 4 reps left, middle, right w/10lbs
12 Crunches w/25lb Db
Knee Raise Hold Side to Side 8 touches each side
1:30 8 mph Treadmill
Leg Raises on dip 12 reps w/5lb
Floor Sweepers 4 reps left, middle, right w/10lbs
12 Crunches w/25lb Db
Knee Raise Hold Side to Side 8 touches each side
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Orange
Red - Apple
Violet - Grape
Blue -
Workout:
1:30 Min 7.5mph Treadmill
Weighted Crunch on Tricep Ext Rope 80lb 12 reps
Leg Raises on dip 10 reps w/10lbs
Floor Sweepers 4 reps left, middle, right w/10lbs
Leg Raise Hold Side to Side 5 touches each side
1:30 Min 11mph Treadmill
Leg Raises on dip 12 reps 2/5lbs
Floor Sweepers 4 reps left, middle, right w/10lbs
Knee Raise Hold Side to Side 8 touches each side
12 Crunches w/20lb Db
1:30 Min 8 mph Treadmill
Leg Raises on dip 12 reps w/5lb
Floor Sweepers 4 reps left, middle, right w/10lbs
12 Crunches w/25lb Db
Knee Raise Hold Side to Side 8 touches each side
1:30 8 mph Treadmill
Leg Raises on dip 12 reps w/5lb
Floor Sweepers 4 reps left, middle, right w/10lbs
12 Crunches w/25lb Db
Knee Raise Hold Side to Side 8 touches each side
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Orange
Red - Apple
Violet - Grape
Blue -
Day 41 - Chest chest chest...
Day 41 - I started doing pec flyes and such on a bench like 2 weeks ago and already I have increased by 15 lbs. I'm looking forward to the day that I start doing 70lb pec flyes...
Workout:
Dips 12 reps
5lb Dips 12 reps
5lb Dips 11 reps 1 rep with no weight
5lb Dips 8 reps 3 reps with no weight
30lb Incline Db Curl 12 reps
40lb Incline Db Curl 5 reps 35lb 5 reps
35lb Incline Db Curl 5 reps 30lb 7 reps
30lb Incline Db Curl 11 reps
25lb Tricep Kickbacks 12 reps each arm
30lb Tricep Kickbacks 12 reps each arm
35lb Tricep Kickbacks 12 reps each arm
35lb Tricep Kickbacks 12 reps each arm
40lb Chest Flyes 12 reps
45lb Chest Flyes 12 reps
45lb Chest Flyes 12 reps
45lb Chest Flyes 8 reps
55lb Barbell Curl 12 reps
65lb Barbell Curl 12 reps
70lb Barbell Curl 8 reps 65lb 4 reps
65lb Barbell Curl 9 reps 60lb 3 reps
50lb Tricep Ext w/rope 12 reps
60lb Tricep Ext w/rope 11 reps
60lb Tricep Ext w/rope 8 reps 50lb 5 reps
50lb Tricep Ext w/rope 9 reps 40lb 3 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green - Broccoli
Orange - Orange
Red - Apple
Violet - Grape
Blue -
Workout:
Dips 12 reps
5lb Dips 12 reps
5lb Dips 11 reps 1 rep with no weight
5lb Dips 8 reps 3 reps with no weight
30lb Incline Db Curl 12 reps
40lb Incline Db Curl 5 reps 35lb 5 reps
35lb Incline Db Curl 5 reps 30lb 7 reps
30lb Incline Db Curl 11 reps
25lb Tricep Kickbacks 12 reps each arm
30lb Tricep Kickbacks 12 reps each arm
35lb Tricep Kickbacks 12 reps each arm
35lb Tricep Kickbacks 12 reps each arm
40lb Chest Flyes 12 reps
45lb Chest Flyes 12 reps
45lb Chest Flyes 12 reps
45lb Chest Flyes 8 reps
55lb Barbell Curl 12 reps
65lb Barbell Curl 12 reps
70lb Barbell Curl 8 reps 65lb 4 reps
65lb Barbell Curl 9 reps 60lb 3 reps
50lb Tricep Ext w/rope 12 reps
60lb Tricep Ext w/rope 11 reps
60lb Tricep Ext w/rope 8 reps 50lb 5 reps
50lb Tricep Ext w/rope 9 reps 40lb 3 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green - Broccoli
Orange - Orange
Red - Apple
Violet - Grape
Blue -
Day 40 - Then put those deltoids on
Day 40 - Legs and shoulders. People who have trained these extensively will be able to do far more in any sports than a bench press or a curl.
Workout:
1 Min exercise bike warm-up
135lb Squat 12 reps
185lb Squat 12 reps
205lb Squat 12 reps
225lb Squat 12 reps
135lb Deadlift 12 reps
140lb Deadlift 12 reps
145lb Deadlift 12 reps
150lb Deadlift 12 reps
30lb Shoulder Front Raise 12 reps each arm
30lb Shoulder Front Raise 12 reps each arm
30lb Shoulder Front Raise 12 reps each arm
30lb Shoulder Front Raise 12 reps each arm
45lb Iso Leg Ext 12 reps each leg
45lb Iso Leg Ext 12 reps each leg
35lb Iso Leg Ext 12 reps each leg
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
135lb Shrugs 12 reps
140lb Shrugs 12 reps
145lb Shrugs 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -
Workout:
1 Min exercise bike warm-up
135lb Squat 12 reps
185lb Squat 12 reps
205lb Squat 12 reps
225lb Squat 12 reps
135lb Deadlift 12 reps
140lb Deadlift 12 reps
145lb Deadlift 12 reps
150lb Deadlift 12 reps
30lb Shoulder Front Raise 12 reps each arm
30lb Shoulder Front Raise 12 reps each arm
30lb Shoulder Front Raise 12 reps each arm
30lb Shoulder Front Raise 12 reps each arm
45lb Iso Leg Ext 12 reps each leg
45lb Iso Leg Ext 12 reps each leg
35lb Iso Leg Ext 12 reps each leg
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
135lb Shrugs 12 reps
140lb Shrugs 12 reps
145lb Shrugs 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -
Day 39 - Chest.... Its getting better
Day 39 - My chest is getting better because first of all it looks better and my pec flyes are getting easier and easier and I'm having to use heavier and heavier weight.
Workout:
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
75lb E-Z grip bar curl 12 reps
95lb E-Z grip bar curl 8 reps
85lb E-Z grip bar curl 9 reps
75lb E-Z grip bar curl 12 reps
85lb skull cruncher 12 reps
80lb skull cruncher 12 reps
80lb skull cruncher 10 reps
75lb skull cruncher 12 reps
20 Pushups
10 Pushups w/25lbs
10 Pushups w/25lbs
10 Pushups w/25lbs
25lb Hammer Curls 12 reps each arm
30lb Hammer Curls 12 reps each arm
30lb Hammer Curls 12 reps each arm
50lb Tricep Ext w/rope 12 reps
50lb Tricep Ext w/rope 10 reps 40lb 2 reps
40lb Tricep Ext w/rope 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -
Workout:
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
75lb E-Z grip bar curl 12 reps
95lb E-Z grip bar curl 8 reps
85lb E-Z grip bar curl 9 reps
75lb E-Z grip bar curl 12 reps
85lb skull cruncher 12 reps
80lb skull cruncher 12 reps
80lb skull cruncher 10 reps
75lb skull cruncher 12 reps
20 Pushups
10 Pushups w/25lbs
10 Pushups w/25lbs
10 Pushups w/25lbs
25lb Hammer Curls 12 reps each arm
30lb Hammer Curls 12 reps each arm
30lb Hammer Curls 12 reps each arm
50lb Tricep Ext w/rope 12 reps
50lb Tricep Ext w/rope 10 reps 40lb 2 reps
40lb Tricep Ext w/rope 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -
Day 38 - Abs
Day 38 - Did an Abs circuit workout. I still think that circuit workouts are good for abs and it helps so when I run I don't get side cramps.
Workout:
1 Min 25 speed walker
Leg raises w.7.5lb on each leg 15 reps
Bicycle Crunches w/7.5lbs of each leg 20 reps
20 Crunches w/7.5lb on each leg
1 Min 24 speed walker
Leg raises w.7.5lb on each leg 15 reps
Bicycle Crunches w/7.5lbs of each leg 20 reps
20 Crunches w/7.5lb on each leg
1 Min 23 speed walker
Leg raises w.7.5lb on each leg 15 reps
Bicycle Crunches w/7.5lbs of each leg 20 reps
20 Crunches w/7.5lb on each leg
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -
Workout:
1 Min 25 speed walker
Leg raises w.7.5lb on each leg 15 reps
Bicycle Crunches w/7.5lbs of each leg 20 reps
20 Crunches w/7.5lb on each leg
1 Min 24 speed walker
Leg raises w.7.5lb on each leg 15 reps
Bicycle Crunches w/7.5lbs of each leg 20 reps
20 Crunches w/7.5lb on each leg
1 Min 23 speed walker
Leg raises w.7.5lb on each leg 15 reps
Bicycle Crunches w/7.5lbs of each leg 20 reps
20 Crunches w/7.5lb on each leg
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -
Thursday, January 8, 2009
Day 37 - Arms
Day 37 - Did a Arms workout
Workout:
20 speed walker 1 Min
35lb Incline Barbell Curls 12 reps each arm
35lb Incline Barbell Curls 6 reps 30lb 5 reps
30lb Incline Barbell Curls 6 reps 25lb 6 reps
25lb Incline Barbell Curls 9 reps each arm
25lb Tricep Kickbacks 12 reps each arm
30lb Tricep Kickbacks 5 reps each arm 25lb 7 reps
25lb Tricep Kickbacks 12 reps each arm
25lb Tricep Kickbacks 12 reps each arm
Leg Raises w/7.5 lb on each leg 12 reps
20 speed walker 1 Min
65lb Barbell Curl 12 reps
80lb Barbell Curl 12 reps
80lb Barbell Curl 11 reps
80lb Barbell Curl 10 reps
25lb Tricep Dips 12 reps
35lb Tricep Dips 12 reps
35lb Tricep Dips 12 reps
35lb Tricep Dips 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -
Workout:
20 speed walker 1 Min
35lb Incline Barbell Curls 12 reps each arm
35lb Incline Barbell Curls 6 reps 30lb 5 reps
30lb Incline Barbell Curls 6 reps 25lb 6 reps
25lb Incline Barbell Curls 9 reps each arm
25lb Tricep Kickbacks 12 reps each arm
30lb Tricep Kickbacks 5 reps each arm 25lb 7 reps
25lb Tricep Kickbacks 12 reps each arm
25lb Tricep Kickbacks 12 reps each arm
Leg Raises w/7.5 lb on each leg 12 reps
20 speed walker 1 Min
65lb Barbell Curl 12 reps
80lb Barbell Curl 12 reps
80lb Barbell Curl 11 reps
80lb Barbell Curl 10 reps
25lb Tricep Dips 12 reps
35lb Tricep Dips 12 reps
35lb Tricep Dips 12 reps
35lb Tricep Dips 12 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -
Day 36 - Week 5
Day 36 - Weekly quote -
"You can't push yourself forward by patting yourself on the back"
Did a Chest/Shoulder workout
Workout:
18 speed walker 1 Min
40 Pushups
30 Pushups
20 Pushups
20 Pushups
10lb Side Db Raises 12 reps
15lb Side Db Raises 12 reps
15lb Side Db Raises 12 reps
15lb Side Db Raises 12 reps
40 Crunches
20 speed walker 1:00
30lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
55lb Db Row 12 reps
60lb Db Row 12 reps
60lb Db Row 12 reps
60lb Db Row 12 reps
40 Crunches
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -
"You can't push yourself forward by patting yourself on the back"
Did a Chest/Shoulder workout
Workout:
18 speed walker 1 Min
40 Pushups
30 Pushups
20 Pushups
20 Pushups
10lb Side Db Raises 12 reps
15lb Side Db Raises 12 reps
15lb Side Db Raises 12 reps
15lb Side Db Raises 12 reps
40 Crunches
20 speed walker 1:00
30lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
55lb Db Row 12 reps
60lb Db Row 12 reps
60lb Db Row 12 reps
60lb Db Row 12 reps
40 Crunches
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -
Sunday, January 4, 2009
Day 35 Arms!
Day 35 - Back/Triceps/Biceps I haven't been posting lately but I have been doing the workouts so I won't say much because I have to post a bunch more workouts.
Workout:
Deadlift 135lb 12 reps
Deadlift 185lb 6 reps
Deadlift 155lb 12 reps
Deadlift 165lb 12 reps
Barbell Curl 65lb 12 reps
Barbell Curl 75lb 12 reps
Barbell Curl 80lb 10 reps
Barbell Curl 75lb 12 reps
Tricep Ext 60lb 10 reps
Tricep Ext 50lb 12 reps
Tricep Ext 50lb 12 reps
Tricep Ext 50lb 12 reps
Shrugs 135lb 12 reps forward/backward
Shrugs 135lb 12 reps forward/backward
Shrugs 135lb 12 reps forward/backward
Shrugs 135lb 12 reps forward/backward
Reverse Curls 55lb 12 reps
Reverse Curls 75lb 8 reps
Reverse Curls 65lb 12 reps
Reverse Curls 65lb 10 reps
Behind Head Tricep Ext. 45lb 12 reps
Behind Head Tricep Ext. 55lb 12 reps
Behind Head Tricep Ext. 55lb 12 reps
Behind Head Tricep Ext. 55lb 9 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - CaraCara Orange
Red - Apple
Violet -
Blue -
Workout:
Deadlift 135lb 12 reps
Deadlift 185lb 6 reps
Deadlift 155lb 12 reps
Deadlift 165lb 12 reps
Barbell Curl 65lb 12 reps
Barbell Curl 75lb 12 reps
Barbell Curl 80lb 10 reps
Barbell Curl 75lb 12 reps
Tricep Ext 60lb 10 reps
Tricep Ext 50lb 12 reps
Tricep Ext 50lb 12 reps
Tricep Ext 50lb 12 reps
Shrugs 135lb 12 reps forward/backward
Shrugs 135lb 12 reps forward/backward
Shrugs 135lb 12 reps forward/backward
Shrugs 135lb 12 reps forward/backward
Reverse Curls 55lb 12 reps
Reverse Curls 75lb 8 reps
Reverse Curls 65lb 12 reps
Reverse Curls 65lb 10 reps
Behind Head Tricep Ext. 45lb 12 reps
Behind Head Tricep Ext. 55lb 12 reps
Behind Head Tricep Ext. 55lb 12 reps
Behind Head Tricep Ext. 55lb 9 reps
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - CaraCara Orange
Red - Apple
Violet -
Blue -
Day 34 New workout continued
Day 34 - Chest/Legs/Back/Shoulders
Workout:
60 lb Db Decline Press 12 reps
60 lb Db Decline Press 12 reps
60 lb Db Decline Press 10 reps
60 lb Db Decline Press 9 reps
85lb Front Squat 12 reps
105lb Front Squat 12 reps
115lb Front Squat 12 reps
120lb Front Squat 12 reps
30lb Front Db Raises 12 reps each arm
30lb Front Db Raises 12 reps each arm
30lb Front Db Raises 12 reps each arm
30lb Front Db Raises 12 reps each arm
30lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
75lb Front Shrug Raises 12 reps
80lb Front Shrug Raises 12 reps
85lb Front Shrug Raises 12 reps
85lb Front Shrug Raises 10 reps
65lb One Leg Calf Raisr 12 reps each leg
75lb One Leg Calf Raisr 12 reps each leg
85lb One Leg Calf Raisr 12 reps each leg
85lb One Leg Calf Raisr 12 reps each leg
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - CaraCara Orange
Red - Apple
Violet -
Blue -
Workout:
60 lb Db Decline Press 12 reps
60 lb Db Decline Press 12 reps
60 lb Db Decline Press 10 reps
60 lb Db Decline Press 9 reps
85lb Front Squat 12 reps
105lb Front Squat 12 reps
115lb Front Squat 12 reps
120lb Front Squat 12 reps
30lb Front Db Raises 12 reps each arm
30lb Front Db Raises 12 reps each arm
30lb Front Db Raises 12 reps each arm
30lb Front Db Raises 12 reps each arm
30lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
75lb Front Shrug Raises 12 reps
80lb Front Shrug Raises 12 reps
85lb Front Shrug Raises 12 reps
85lb Front Shrug Raises 10 reps
65lb One Leg Calf Raisr 12 reps each leg
75lb One Leg Calf Raisr 12 reps each leg
85lb One Leg Calf Raisr 12 reps each leg
85lb One Leg Calf Raisr 12 reps each leg
Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - CaraCara Orange
Red - Apple
Violet -
Blue -
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