ChestQuest - My quest to getting a chest

Week 5 Totals w/change

2009-03-08T11:59:00.000-07:00

Monday

Bench
Weight Reps
165 6
185 6
195 6
200 2
Week Change/Total Change
+5/+20

Incline Dumbbell Bench
Weight Reps
60 6
66 6
65 6
65 6
Week Change/Total Change
+0/+10

Decline Dumbbell Bench
Weight Reps
70 6
70 6
70 6
70 4
Week Change/Total Change
+0/+0

Pec Flyes (Doing Reps)
Weight Reps
50 6
50 10
50 8
50 7
Week Change/Total Change
-/-

---------------------------------------------------------------

Tuesday

Barbell Curl
Weight Reps
85 6
95 6
105 6
110 6
Week Change/Total Change
+10/+10

Incline Dumbbell Curl
Weight Reps
45 4
40 6
40 6
40 6

Week Change/Total Change
+5/+10

One Arm Dumbbell Curl
Weight Reps
35 6
35 6
35 6
35 6
Week Change/Total Change
+0/+0

Skull Crunchers
Weight Reps
80 6
90 6
95 6
100 4
Week Change/Total Change
+20/+10

Tricep Ext/rope
Weight Reps
50 6
50 6
50 6
50 6
Week Change/Total Change
+10/+10

Tricep Kickbacks
Weight Reps
30 6
35 6
35 6
35 6
Week Change/Total Change
+5/+5

-----------------------------------------------

Thursday

Dumbbell Barbell Press
Weight Reps
95 6
100 6
105 6
105 6
Week Change/Total Change
-/-

One Arm Dumbbell Row
Weight Reps
105 6
105 6
105 6
105 6
Week Change/Total Change
+5/+25

Front Dumbbell Raises
Weight Reps
40 6
40 4
40 6
40 6
Week Change/Total Change
+0/+5

Side Dumbbell Raises
Weight Reps
25 6
25 6
25 6
25 6
Week Change/Total Change
+0/+5

Finger Shrug Raises - Didn't do
Weight Reps

Week Change/Total Change
-/-

-----------------------------------------------

Friday Didn't do legs this week
Overhead Squat
Weight Reps
145 6
150 6
165 6
175 6
Week Change/Total Change
+10/+10

Barbell Lunges
Weight Reps
155 6
155 6
155 6
155 6
Week Change/Total Change
+5/+20

Iso One Leg Extension
Weight Reps
60 6
60 6
60 6
60 6
Week Change/Total Change
+5/+15

Leg Curl
Weight Reps
70 6
85 6
95 6
105 3
Week Change/Total Change
+5/+20

Week 4 Totals w/Change

2009-03-02T08:06:00.000-08:00

Monday

Bench
Weight Reps
160 6
180 6
190 6
195 5
Week Change/Total Change
+5/+15

Incline Dumbbell Bench
Weight Reps
60 6
60 6
65 6
65 5
Week Change/Total Change
+5/+10

Decline Dumbbell Bench
Weight Reps
70 6
70 6
70 6
70 4
Week Change/Total Change
+5/+0

Pec Flyes
Weight Reps
55 5
55 4
50 6
50 6
Week Change/Total Change
-0/-0

---------------------------------------------------------------

Tuesday

Barbell Curl
Weight Reps
90 6
100 6
105 5
100 6
Week Change/Total Change
+0/+0

Incline Dumbbell Curl
Weight Reps
40 6
40 4
40 5
35 6

Week Change/Total Change
+0/+5

One Arm Dumbbell Curl
Weight Reps
35 6
40 6
40 5
35 6
Week Change/Total Change
+0/+0

Skull Crunchers
Weight Reps
80 6
90 6
95 6
80 6
Week Change/Total Change
-15/-10

Tricep Ext/rope
Weight Reps
50 6
60 6
60 6
40 6 (Rope infront and hands apart, makes it harder_
Week Change/Total Change
-/-

Tricep Kickbacks
Weight Reps
25 6
30 6
30 6
30 6
Week Change/Total Change
+0/-10

-----------------------------------------------

Thursday

Dumbbell Shoulder Press - Didn't do
Weight Reps

Week Change/Total Change
-/-

One Arm Dumbbell Row
Weight Reps
100 6
100 6
100 6
100 6
Week Change/Total Change
+5/+20

Front Dumbbell Raises
Weight Reps
40 6
45 4
40 6
40 6
Week Change/Total Change
+5/+5

Side Dumbbell Raises
Weight Reps
25 6
30 5
25 6
25 6
Week Change/Total Change
+0/+5

Finger Shrug Raises - Didn't do
Weight Reps

Week Change/Total Change
-/-

-----------------------------------------------

Friday
Overhead Squat
Weight Reps
145 6
150 6
165 6
175 6
Week Change/Total Change
+10/+10

Barbell Lunges
Weight Reps
155 6
155 6
155 6
155 6
Week Change/Total Change
+5/+20

Iso One Leg Extension
Weight Reps
60 6
60 6
60 6
60 6
Week Change/Total Change
+5/+15

Leg Curl
Weight Reps
70 6
85 6
95 6
105 3
Week Change/Total Change
+5/+20

Week 3 Totals W/Change

2009-02-21T16:41:00.000-08:00

Hope to increase 5lbs every week.

Monday

Bench
Weight Reps
155 6
175 6
185 6
190 5
Week Change/Total Change
+5/+15

Incline Dumbbell Bench
Weight Reps
55 6
60 6
70 3
60 6
Week Change/Total Change
+0/+5

Decline Dumbbell Bench
Weight Reps
70 6
70 6
70 5
65 6
Week Change/Total Change
+0/-5

Pec Flyes
Weight Reps
55 6
55 6
55 5
55 6
Week Change/Total Change
+0/+0

---------------------------------------------------------------

Tuesday

Barbell Curl
Weight Reps
90 6
100 6
105 5
100 6
Week Change/Total Change
+0/+0

Incline Dumbbell Curl
Weight Reps
40 6
40 4
40 5
35 6

Week Change/Total Change
+0/+5

One Arm Dumbbell Curl
Weight Reps
35 6
40 6
40 5
35 6
Week Change/Total Change
+0/+0

Skull Crunchers
Weight Reps
80 6
90 6
95 6
80 6
Week Change/Total Change
-15/-10

Tricep Ext/rope
Weight Reps
50 6
60 6
60 6
40 6 (Rope infront and hands apart, makes it harder_
Week Change/Total Change
-/-

Tricep Kickbacks
Weight Reps
25 6
30 6
30 6
30 6
Week Change/Total Change
+0/-10

-----------------------------------------------

Thursday

Dumbbell Shoulder Press
Weight Reps
55 6
60 6
60 6
60 6
Week Change/Total Change
+5/+10

One Arm Dumbbell Row
Weight Reps
90 6
95 6
95 6
95 6
Week Change/Total Change
+5/+15

Front Dumbbell Raises
Weight Reps
40 6
40 6
40 5
35 6
Week Change/Total Change
+0/+0

Side Dumbbell Raises
Weight Reps
25 6
30 4
25 6
25 6
Week Change/Total Change
+0/+5

Finger Shrug Raises
Weight Reps
15 6
15 6
15 6
15 6
Week Change/Total Change
+0/+0

-----------------------------------------------

Friday
Overhead Squat
Weight Reps
145 6 (Changed to overhead squat for awhile)
150 6
155 6
165 6
Week Change/Total Change
-/-

Barbell Lunges
Weight Reps
150 6
150 6
150 6
150 6
Week Change/Total Change
+10/+15

Iso One Leg Extension
Weight Reps
55 6
55 6
55 6
55 6
Week Change/Total Change
+5/+10

Leg Curl
Weight Reps
65 6
75 6
90 6
100 6
Week Change/Total Change
+10/+15

Week 2 Totals W/Change

2009-02-21T16:28:00.000-08:00

Hope to increase 5lbs every week.

Monday

Bench
Weight Reps
150 6
170 6
180 6
185 6
Week Change/Total Change
+10/+10

Incline Dumbbell Bench
Weight Reps
60 6
60 6
60 6
60 6
Week Change/Total Change
+5/+5

Decline Dumbbell Bench
Weight Reps
70 6
70 5
65 5
65 6
Week Change/Total Change
-5/-5

Pec Flyes
Weight Reps
55 6
55 6
55 6
55 4
Week Change/Total Change
+0/+0

---------------------------------------------------------------

Tuesday

Barbell Curl
Weight Reps
85 6
90 6
105 4
100 5
Week Change/Total Change
+0/+0

Incline Dumbbell Curl
Weight Reps
40 6
40 3
35 5
35 6

Week Change/Total Change
+5/+5

One Arm Dumbbell Curl
Weight Reps
60 6
60 6
35 6 (Changed to below the elbow to not allow any cheating and making it more difficult.)
35 6
Week Change/Total Change
-/-

Skull Crunchers
Weight Reps
75 6
85 6
90 6
95 6
Week Change/Total Change
+5/+5

Tricep Ext/rope
Weight Reps
60 6
60 5
60 4
50 6
Week Change/Total Change
-10/-10

Tricep Kickbacks
Weight Reps
35 6
30 6
30 6
30 6
Week Change/Total Change
-10/-10

-----------------------------------------------

Thursday

Dumbbell Shoulder Press
Weight Reps
55 6
55 6
55 6
55 6
Week Change/Total Change
+5/+5

One Arm Dumbbell Row
Weight Reps
80 6
80 6
80 6
90 6
Week Change/Total Change
+10/+10

Front Dumbbell Raises
Weight Reps
40 6
40 5
35 6
35 6
Week Change/Total Change
+0/+0

Side Dumbbell Raises
Weight Reps
20 6
25 6
25 6
25 6
Week Change/Total Change
+5/+5

Finger Shrug Raises
Weight Reps
10 6
10 6
15 5
15 4
Week Change/Total Change
+0/+0

-----------------------------------------------

Friday
Squat
Weight Reps
225 6
265 6
275 6
280 6
Week Change/Total Change
+5/+5

Barbell Lunges
Weight Reps
140 6
140 6
140 6
140 6
Week Change/Total Change
+5/+5

Iso One Leg Extension
Weight Reps
50 6
50 6
50 6
50 6
Week Change/Total Change
+5/+5

Leg Curl
Weight Reps
55 6
65 6
80 6
90 6
Week Change/Total Change
+5/+5

Week 1 Totals

2009-02-21T16:01:00.001-08:00

Started a new thing for just strength since I have lost a lot of strength...

Monday

Bench
Weight Reps
145 6
165 6
175 6

Incline Dumbbell Bench
Weight Reps
55 6
55 6
55 6
55 6

Decline Dumbbell Bench
Weight Reps
60 6
70 6
70 6
70 6

Pec Flyes
Weight Reps
50 6
50 6
55 6
55 6

---------------------------------------------------------------

Tuesday

Barbell Curl
Weight Reps
80 6
90 6
95 6
100 5

Incline Dumbbell Curl
Weight Reps
35 6
35 5
30 6
30 6

One Arm Dumbbell Curl
Weight Reps
55 6
55 6
55 6
55 6

Skull Crunchers
Weight Reps
75 6
80 6
85 6
90 6

Tricep Ext/rope
Weight Reps
50 6
60 6
60 6
60 6

Tricep Kickbacks
Weight Reps
30 6
35 6
40 6
40 6

-----------------------------------------------

Thursday

Dumbbell Shoulder Press
Weight Reps
30 6
45 6
50 6
50 6

One Arm Dumbbell Row
Weight Reps
70 6
80 6
80 6
80 6

Front Dumbbell Raises
Weight Reps
30 6
35 6
35 6
35 6

Side Dumbbell Raises
Weight Reps
20 6
20 6
20 6
20 6

-----------------------------------------------

Friday
Squat
Weight Reps
225 6
285 6
285 6
285 3

Barbell Lunges
Weight Reps
135 6
135 6
135 6
135 6

Iso One Leg Extension
Weight Reps
45 6
45 6
45 6
45 6

Leg Curl
Weight Reps
50 6
60 6
75 6
85 6

Day 49 - Arms

2009-01-17T19:40:00.000-08:00

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 -

Day 48 - Bad back

2009-01-17T19:39:00.000-08:00

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 -

Day 47 - I can flyes

2009-01-15T16:58:00.000-08:00

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 -

Day 46 - Arm

2009-01-14T20:12:00.000-08:00

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 -

Day 45 - 50lb Chest Flyes are easy

2009-01-13T17:53:00.001-08:00

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 -

Day 44 - Super Squats

2009-01-13T17:48:00.000-08:00

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 -

Day 44 - Mega mega mega nutrition

2009-01-11T18:03:00.000-08:00

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 -

Day 43 - ChestQuest!!

2009-01-11T17:53:00.001-08:00

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 -

Day 42 - Abs

2009-01-09T18:46:00.000-08:00

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 -

Day 41 - Chest chest chest...

2009-01-09T16:51:00.000-08:00

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 -

Day 40 - Then put those deltoids on

2009-01-09T16:42:00.001-08:00

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 -

Day 39 - Chest.... Its getting better

2009-01-09T16:37:00.000-08:00

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 -

Day 38 - Abs

2009-01-09T16:35:00.000-08:00

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 -

Day 37 - Arms

2009-01-08T07:27:00.000-08:00

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 -

Day 36 - Week 5

2009-01-08T07:23:00.000-08:00

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 -

Day 35 Arms!

2009-01-04T16:53:00.000-08:00

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 -

Day 34 New workout continued

2009-01-04T16:48:00.000-08:00

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 -

Day 33 - Abs workout

2008-12-31T19:30:00.000-08:00

Day 33 - I'm going to keep doing circuit workouts for my ab workouts but I will use more resistance.

Workout:
2:00 Minute 19 speed elliptical walker
Leg Raises 2/7.5lb on each leg 12 reps
Bicycle Crunches w/5.5lb on each leg 24 reps
12 rolling ab leg raise hold (back to stomach to back is one rep)

2:00 Minute 19 speed elliptical walker
Leg Raises 2/7.5lb on each leg 12 reps
Bicycle Crunches w/5.5lb on each leg 24 reps
12 rolling ab leg raise hold (back to stomach to back is one rep)

2:00 Minute 19 speed elliptical walker
Leg Raises 2/7.5lb on each leg 12 reps
Bicycle Crunches w/5.5lb on each leg 24 reps
12 rolling ab leg raise hold (back to stomach to back is one rep)

Daily Goals
Water -
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Cara Cara Orange
Red -
Violet -
Blue -

Day 32 - Arms workout

2008-12-31T19:26:00.000-08:00

Day 32 - Doing more 4 sets of 12 reps pretty much to failure. Did arms and some upperback/shoulders workout.

Workout:
85lb shoulder press 12 reps
95lb shoulder press 12 reps
85lb shoulder press 12 reps
85lb shoulder press 12 reps

85lb barbell curl 12 reps
85lb barbell curl 12 reps
85lb barbell curl 12 reps
75lb barbell curl 12 reps

75lb skull cruncher 12 reps
85lb skull cruncher 9 reps
80lb skull cruncher 12 reps 75lb skull cruncher 4 reps
75lb skull cruncher 11 reps

75lb shrug raises 12 reps
85lb shrug raises 12 reps
85lb shrug raises 12 reps
85lb shrug raises 12 reps

35lb one arm curl 12 reps
35lb one arm curl 12 reps
45lb one arm curl 12 reps
45lb one arm curl 12 reps

25lb kickbacks 12 reps
30lb 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 -
Red -
Violet -
Blue -

Day 31 - New workout

2008-12-29T18:22:00.000-08:00

Day 31 - Started doing a workout that was on pumping iron, 4 sets of 10-14 reps and it rocked. I figure my workout keeps evolving from high intensity, to circuit, to now this.

Workout:
Bench 135lb 5 reps
Bench 165lb 5 reps
Bench 185lb 3 reps
Bench 205lb 1 rep
1:00 Minute 11mph
12 Dips
1 Leg Squat w/45lb 5 reps each leg
Pec Flyes 35lb 8 reps
135lb Squat 10 reps
185lb squat 12 reps
205lb squat 14 reps
225lb squat 11 reps
35lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
65lb Iso Leg Ext 5 reps each leg
45lb Iso Leg Ext 12 reps each leg
45lb Iso Leg Ext 7 reps each leg
45lb Iso Leg Ext 10 reps each leg
12 Dips

Daily Goals
Water -
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - 3 Tangerines
Red -
Violet -
Blue -

Day 30 - Rest muscles/Ab and Cardio Day

2008-12-28T08:06:00.000-08:00

Day 30 - Did an ab/cardio day. I must really be burning fat because I'm still the same weight but my muscles are getting bigger and more defined. Almost have a good 6 pack... Couple more weeks maybe.

Workout:
2:00 Minute 19 Speed Elliptical Walker
Side Planks 30 secs each side
30 sec push up position plank

2:00 Minute 19 Speed Elliptical Walker
10 Leg Raises (Super Slow)
Side Planks 30 secs each side
30 sec push up position plank

2:00 Minute 19 Speed Elliptical Walker
50 Bicycle Crunches
Side Planks 30 secs each side
30 sec push up position plank

2:00 Minute 19 Speed Elliptical Walker
40 1/2lb Db Each Hand Side Oblique Move
Side Planks 30 secs each side
30 sec push up position plank

Daily Goals
Water -
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - 3 Tangerines
Red -
Violet -
Blue -

Day 29 - Rest Day

2008-12-28T08:04:00.000-08:00

Day 29 - Took a break from weight lifting..

Daily Goals
Water - Nop
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - 3 Tangerines
Red - Apple
Violet -
Blue - Grape

Day 28 - One Month Under my belt

2008-12-26T14:27:00.000-08:00

Day 28 - Lets compare pictures. The picture on the top is after one month and I can definitely see that my chest is getting bigger, also my 6 pack is getting more defined.

Workout:
1:30 Minute 20 Speed Elliptical Walker
Decline Db Bench 17 reps 60lb
One Leg Calf Raises 65lb left leg 15 reps right leg 10 reps
Shoulder Press 95lb 10 reps
Floor Sweepers w/7.5lb each leg left 4 middle 4 right 4
Pec Flyes 40 1/2lbs 20 reps
30 Crunches

1:30 Minute 20 Speed Elliptical Walker
Decline Db Bench 13 reps 60lb
One Leg Calf Raises 65lb left leg 15 reps right leg 15 reps
Shoulder Press 95lb 10 reps
Floor Sweepers w/7.5lb each leg left 4 middle 4 right 4
Pec Flyes 40 1/2lbs 20 reps
30 Crunches

1:30 Minute 20 Speed Elliptical Walker
Decline Db Bench 12 reps 60lb
One Leg Calf Raises 65lb left leg 15 reps right leg 10 reps
Shoulder Press 95lb 14 reps
Floor Sweepers w/7.5lb each leg left 4 middle 4 right 4
Pec Flyes 40 1/2lbs 19 reps
30 Crunches

Daily Goals
Water -
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - 3 Tangerines
Red -
Violet -
Blue -

Day 27 - Merry Christmas

2008-12-25T20:16:00.000-08:00

Day 27 - Even though it is Christmas there still is time for a workout. I got pumping iron the movie, a nutrition cookbook, and a weight lifting book for Christmas and I also told my parents instead of a big gift I would like more fruits and vegetables... I bet I'm the only kid who told their parents thats what they wanted for Christmas.

Workout:
1:00 22 Speed Elliptical Walker
Shrugs 85lb 15 Forward/Back
Front Shrug Raises 10 reps 85lb
85lb Skull Cruncher 10 reps
85lb Barbell Curl 19 reps
30 Crunches

1:00 22 Speed Elliptical Walker
Shrugs 85lb 15 Forward/Back
Front Shrug Raises 10 reps 85lb
85lb Skull Cruncher 11 reps
85lb Barbell Curl 12 reps
30 Crunches

1:00 22 Speed Elliptical Walker
Shrugs 85lb 15 Forward/Back
Front Shrug Raises 10 reps 85lb
85lb Skull Cruncher 10 reps
85lb Barbell Curl 11 reps
30 Crunches

Daily Goals
Water - Nop
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red -
Violet -
Blue -

Day 26 Christmas Eve

2008-12-24T20:36:00.000-08:00

Day 26 - I love pec flyes and I'm going to keep doing them. I used my walker a bit more because of all the holiday cookie eating...

Workout:
2:00 Elliptical Walker 18 speed
Pec Flyes 40lb 20 reps
15 leg raises w/7.5lb on each leg
Barbell Shoulder Press 85lb 20 reps
Front Squat 85lb 20 reps

2:00 Elliptical Walker 18 speed
Pec Flyes 40lb 20 reps
15 leg raises w/7.5lb on each leg
Barbell Shoulder Press 85lb 20 reps
Front Squat 85lb 20 reps

2:00 Elliptical Walker 18 speed
Pec Flyes 40lb 20 reps
15 leg raises w/7.5lb on each leg
Barbell Shoulder Press 85lb 20 reps
Front Squat 85lb 20 reps

Daily Goals
Water - Nop
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet - Grapes
Blue -

Day 25 Not much of anything

2008-12-24T09:23:00.000-08:00

Day 25 - My neck was kind of sore today so I didn't do anything. I didn't record my diet or water or anything which I should of but everyonce in awhile I just need a break from working...

Day 24 More chest and abs

2008-12-24T09:18:00.000-08:00

Day 24 - Did yet another chest and abs workout. I really like close grip push ups and dips they really are kinda fun because I know a lot of people who have a hard time doing them without weight and once you start adding weight it is like you are super strong..

Workout:
1:00 Treadmill 7 mph 15% incline
15 Close Grip Pushups w/45lbs
Leg Raise Hang On Bar Side to Side Ab Move 4 touches each side
11 Dips w/20lbs
One Leg Iso Leg Extension 70lbs 4 reps each leg
Floor Sweepers 95lb bar Left 8 Middle 8 Right 8 plus bench between each leg touch

1:00 Treadmill 7 mph 15% incline
15 Close Grip Pushups w/45lbs
Leg Raise Hang On Bar Side to Side Ab Move 1 touches each side
8 Dips w/20lbs
One Leg Iso Leg Extension 70lbs 4 reps each leg
Floor Sweepers 95lb bar Left 8 Middle 8 Right 8 plus bench between each leg touch

1:00 Treadmill 7 mph 15% incline
15 Close Grip Pushups w/45lbs
Leg Raise Hang On Bar Side to Side Ab Move 1 touches each side
6 Dips w/20lbs
One Leg Iso Leg Extension 70lbs 5 reps each leg
Floor Sweepers 95lb bar Left 8 Middle 8 Right 8 plus bench between each leg touch

Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Carrots
Red -
Violet - Grapes
Blue -

Day 23 Running out of food!

2008-12-21T16:48:00.000-08:00

Day 23 - I'm running out of healthy fruits and vegetables... I have been eating them all. Did a back and arms workout today.

Workout:
Deadlift 95lb 20 reps
Front Squat 95lb 10 reps
Barbell Curl 65lb 20 reps
Tricep Kickbacks 25lb 20 reps each arm

Deadlift 95lb 20 reps
Front Squat 95lb 10 reps
Barbell Curl 65lb 20 reps
Tricep Kickbacks 25lb 20 reps each arm
Barbell Curl 65lb 20 reps

Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green - Broccoli
Orange - Orange, Carrots
Red -
Violet - Grapes
Blue -

Day 22- I love pec flyes

2008-12-21T06:52:00.000-08:00

Day 22 - Weekly Quote "Obsessed is just a word the lazy use to describe the dedicated." Did a pretty good chest workout, I really like pec flyes they really target the middle chest area and that is awesome.

Workout:
10 Close Grip Pushups w/55lb
60 lb grippers 30 reps each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 6 reps couple cm in between Right Arm 13 full reps
4 Handstand Pushups
Pec Flyes 35lb dumbbels 20 reps (Squeeze at top of motion)
Floor Sweepers 8 Left 8 Middle 8 Right
Barbel Shoulder Press 75lb 10 reps
45 Bicycle Crunches
1:00 Elliptical Walker 19 speed

15 Close Grip Pushups w/30lb
60 lb grippers 30 reps each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 4 reps couple cm in between Right Arm 7 full reps
Pec Flyes 35lb dumbbels 20 reps (Squeeze at top of motion)
Floor Sweepers 8 Left 8 Middle 8 Right
Barbel Shoulder Press 65lb 20 reps
30 Bicycle Crunches
1:00 Elliptical Walker 19 speed

15 Close Grip Pushups w/30lb
60 lb grippers 30 reps each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 4 reps couple cm in between Right Arm 6 full reps
Pec Flyes 35lb dumbbels 20 reps (Squeeze at top of motion)
Floor Sweepers 8 Left 8 Middle 8 Right
Barbel Shoulder Press 65lb 15 reps
30 Bicycle Crunches
1:00 Elliptical Walker 19 speed

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 - Grapes
Blue -

Day 21

2008-12-19T09:02:00.000-08:00

Day 21 - Haven't decided if I'm going to workout yet.. I shoveled snow for about an hour and a half and that really makes your arms/back tired so I might do an abs workout later.. Uploaded 2 pictures one is closer than the other. Also I don't flex in the pictures so my 6 pack is looking really good for just relaxing.. I can tell my chest is a bit better and that will take time but I'm just really excited looking at the 6 pack.

Day 20 Circuit Training

2008-12-19T08:52:00.001-08:00

Day 20 - Did another circuit like training. Did a bracket of exercises followed by another and another. I can see the results and I'm really getting excited about where this might be going.

Workout:
2:00 minute Treadmill run on 11 mph
60 lb grippers 20 reps each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 7 reps halfway Right Arm 11 full reps
One leg squat w/55lb 5 reps each leg
Deadlift 155lb 6 times
Shrugs 155lb 6 forward 6 back
Reverse grip preacher curl 55lb 10 reps
Skull crunches 65lb 10 reps
Toe to hands ab move 10 reps

2:00 minute Treadmill run on 11 mph
60 lb grippers 20 reps each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 4 reps halfway Right Arm 7 full reps
One leg squat w/55lb 5 reps each leg
Deadlift 185lb 6 times
Shrugs 155lb 6 forward 6 back
Reverse grip preacher curl 65lb 10 reps
Skull crunches 75lb 10 reps
Toe to hands ab move 10 reps

2:00 minute Treadmill run on 11 mph
60 lb grippers 20 rep each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 3 halfway, Right Arm 7 reps halfway
One leg squat w/55lb 5 reps each leg
Deadlift 205lb 6 times
Shrugs 155lb 6 forward 6 back
Reverse grip preacher curl 65lb 10 reps
Skull crunches 75lb 10 reps
Toe to hands ab move 5 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 -
Violet - Grapes
Blue -

Day 19 Chest baby

2008-12-18T16:14:00.001-08:00

Day 19 - Did more of a chest and abs workout than anything.

Workout:
1:45 minute Treadmill run on 11 mph
40 Bicycle Crunches
10 Close Grip Push Ups w/45lb on back
One Leg Iso Leg Ext 45lb 10 reps each leg
Floor Sweepers 95lb 8 Left 8 Middle 8 Right
8 Dips w/20lb on feet
1:45 minute Treadmill run on 11 mph
40 Bicycle Crunches
10 Close Grip Push Ups w/45lb on back
One Leg Iso Leg Ext 45lb 10 reps each leg
Floor Sweepers 95lb 8 Left 8 Middle 8 Right
10 Dips w/20lb on feet
1:45 minute Treadmill run on 11 mph
34 Bicycle Crunches
10 Close Grip Push Ups w/45lb on back
One Leg Iso Leg Ext 45lb 10 reps each leg
Floor Sweepers 95lb 8 Left 8 Middle 8 Right
4 Dips w/20lb on feet

Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red -
Violet - Grapes
Blue -

Day 18 Another whatever workout

2008-12-16T15:10:00.001-08:00

Day 18 - Did another whatever workout because I'm getting to use more equipment...

Workout:
1:30 minute Treadmill run on 11 mph
One Leg Squat w/45lb 5 reps each leg
Reverse Grip Curls 30lb 6 reps each arm
Tricep Ext Pulley Machine 50lb 10 reps
1:30 minute Treadmill run on 11 mph
One Leg Squat w/45lb 5 reps each leg
Reverse Grip Curls 30lb 6 reps each arm
Tricep Ext Pulley Machine 70lb 6 reps
Reverse Grip Curls 30lb 6 reps each arm
Tricep Ext Pulley Machine 90lb 2 reps
Tricep Ext Pulley Machine 80lb 4 reps
2 min on stationary bike

Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red -
Violet - Grapes
Blue -

Day 17 Doin whatever

2008-12-15T16:08:00.002-08:00

Day 17 - Didn't do a max out workout for every body part instead since I had access to more equipment I just did different things I hadn't done in awhile.

Workout:
2 minute Treadmill run on 9 mph
Deadlift 135lb 5 reps
Deadlift 185lb 5 reps
Deadlift 235lb 5 reps
Snatch 95lb 5 reps
Snatch 100lb 5 reps
Snatch 105lb 5 reps
8 Toes to Hands (Ab move on pull up bar)
11 Dips
10 Dips
8 Dips
1 minute Treadmill run on 11 mph
20 Push ups
10 Push ups w/25lb on my back
10 Push ups w/25lb on my back

2nd Workout - Got home and ate almost a pizza and I felt bad about that so I did another workout before I went to sleep
2 min 17 speed elliptical walker
10 close grip push ups w/25lb weight on my back
20 leg raises
2 min 17 speed elliptical walker
10 close grip push ups w/25lb weight on my back
10 leg raises
10 leg raises touching toes

Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Green Beans/Broccoli
Orange - Orange
Red -
Violet - Grapes
Blue -

Day 16 Rested

2008-12-15T16:08:00.001-08:00

Day 16 just rested and took a break...

Day 15 End of one week beginning of another

2008-12-13T11:03:00.000-08:00

Day 15 - Weekly quote "An ounce of action is better than a ton of words." Did some forearm, abs, and some cardio today. Took a picture of my lunch. My lunch was a full cereal bowl of broccoli, low fat lemon yogurt (be careful with low fat things because that usually means it is full of sugar), twice as much grapes as what is in the picture, 10 sticks of carrots (each stick would be like eating 2 and a half baby carrots), 2 glasses of milk, 6 pieces of bacon . Some people might think that, that isn't much of a lunch but I can guarantee you that it filled me up good. I can go to a buffet and eat meat for an hour and not be full but eating these fruits and vegetables fills you up fast and is way healthier for you. 2 weeks ago I might have had 2 hotdogs and a bowl of ice cream for lunch and this meal I had today filled me up more and is healthier.

Workout:
Oliptical Walker 5 minutes speed 17 average
60 lb grippers 20 times warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 6 reps with a couple cm in between, Right Arm 11 full reps
Floor Sweepers w/2.5 ankle weights on 8 reps left 8 reps middle 8 reps right
Bicycle Crunches w/2.5 ankle weights on 30 reps
Oliptical Walker 5 minutes speed 17 average
60 lb grippers 20 times warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 6 reps with a couple cm in between, Right Arm 11 full reps
Floor Sweepers w/2.5 ankle weights on 8 reps left 8 reps middle 8 reps right
Bicycle Crunches w/2.5 ankle weights on 40 reps

Daily Goals
Water -
Sleep -
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Carrots
Red -
Violet - Grapes
Blue -

Day 14

2008-12-12T14:25:00.000-08:00

Day 14 - Did a quick workout, I am beginning to get better and better at things and hopefully that trend continues.

Workout:
Incline Db Bench 35lb 31 reps
Front Squats 65lb 50 reps
Calf Raises 75lb 50 reps
Barbell Curl 65lb 33 reps
Tricep Kickbacks Left Arm 28 reps Right Arm 28 reps

Daily Goals
Water - No
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Carrots
Red -
Violet - Raisins.. its dried grapes so I think that counts
Blue -

Day 13...

2008-12-11T16:30:00.001-08:00

Day 13 - Was pretty tired today and got home late and thought I would just skip working out.... The only problem with this is once you skip one day the next day it's 10 times harder to actually do anything and it just gets worse and worse so it's better not to stop... Did an abs workout and my legs were tired so I didn't do any cardio.

Workout:
55 Bicycle Crunches
60 Crunches
36sec Leg Raise Hold w/2.5lb on each leg (legs 2 inch off ground)
22 Leg Raises w/2.5lb on each leg

Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Carrots
Red -
Violet - Grapes
Blue -

Day 12 Getting results

2008-12-10T15:45:00.000-08:00

Day 12 - Took a picture of me during my workout... scary my muscles feel really pumped up because of all the blood that is in them. My chest exercises didn't go up as much as I would have hoped to, but I also did a workout yesterday and I did the push ups right after handstand pushups and those really exhaust your shoulders and triceps.... Maybe it is a good thing then so my pushups are a lot more chest.... My one leg squats went up by around 8 reps since the last time I did them and that is awesome. Also Im going to start something called a rainbow diet, that means that you should eat a fruit or vegetable for every color of the rainbow everyday.

Workout:
8 Handstand Push ups
50 Push Ups
65 Crunches
One Leg Squat -Left Leg 24 reps Right Leg 20 reps
Deadlift 65lb 50 times
Incline Curls 25lb 23 times
Skull Crunchers (Barbell) 45lb 56 times

Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Fail, put butter on muffins.
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Carrots
Red - Ate some yogurt with real strawberries in it... thats kinda lame but its the best I could do.
Violet - Grapes
Blue - Didn't have anything blue except blueberries and I really don't like blueberries...

Day 11!

2008-12-10T13:43:00.000-08:00

Day 11 - Mixed it up a little with some exercises I did in the beginning and some new ones. The thing that hurts the most is my grip...It gets hard to hold the weights after doing so many reps, also I have towels wrapped around my dumbbells so there is more surface area and it makes them harder to grip thus making my forearms stronger.

Workout:
Shoulder Press 25lb 36 times
Pec Flyes 25lb 60 times
Hammer Curls 25lb 30 times
Tricep Ext 25lb 24 times
Shrugs 65 70 times (35 forward 35 backward)
Ab Leg Raise Hold w/2.5 lb 60 sec
Front Squat 65lb 27 times
Calf Raises 65lb 59 times

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

Day 10 Rest

2008-12-10T13:39:00.000-08:00

I was really tired today and had to rest... Didn't stretch or do anything really.. Just rested but thats good because your muscles need time to recover

Day 9 Driven

2008-12-07T14:31:00.000-08:00

Day 9 - Did another nice cardio/abs workout..Rested the rest of my body.

Abdominal Workout:
7 Min Elliptical Walker at speed 15 (Not mph)
40 Bicycle Crunches
45 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)
20 Leg Raises (With 2.5lb ankle weight)
50 Crunches
7 Min Elliptical Walker at speed 15 (Not mph)
50 Crunches
20 Leg Raises (With 2.5lb ankle weight)
27 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)
50 Bicycle Crunches

Daily Goals
Water - Check
Sleep - Check
Stretch - Check, stretched after ab and cardio workout.
Pop - Check, No pop
Butter,Seasoning - Fail, put butter on muffins.

Day 8 - A new week

2008-12-06T13:46:00.000-08:00

Day 8- Weekly quote - "Good, better, best; never let it rest till your good is better and your better is best."
It has been one heck of a week as far as workouts are concerned. I have never been so pushed to the limit during workouts and I can really see the results. The bodyweight exercises like push ups and handstand pushups tell me a lot about if I am getting stronger.

Workout
Handstand Pushups 7
Push Up 49
One Leg Squat Left Leg 17 Right Leg 15
Calve Raises 121
Hyper Ext 10lb 14 times
Shrugs 65lb 60 times (30 forward 30 back)
Hammer Curls 15lb 30 times
Trcep Dips 40

Daily Goals

Water - Check

Sleep - Check

Stretch - Check

Pop - Check

Butter,Seasoning - Check

Day 7 A week

2008-12-06T08:36:00.000-08:00

Day 7 - Week.. It has been one week and I'm still going strong with my workouts. Did a nice upper body workout today. Went out to eat but ate pretty reasonably but didn't get all the water I need.

Workout
Decline Bench 40lbs 40 times
Side Dumbbell Raises 15lbs 25 times
Abs Bicycle Crunches 40
Barbell Curls 45lb 42 times
Tricep Kickbacks 15lbs Left Arm 50 Right Arm 50
60lb Gripper Left Arm 81 Right Arm 81

Daily Goals

Water - Fail

Sleep - Check

Stretch - Check

Pop - Check

Butter,Seasoning - Check

Day 6 - Time

2008-12-05T10:37:00.001-08:00

Day 6 - Time... I was doing a leg workout but I was stressed for time so I couldn't do all of it. I was going to do another workout later but I didn't get home to later and couldn't...

Workout

Squat 225 5 times

Squat 275 5 times

Squat 295 5 times

Deadlift 135 5 times

Daily Goals

Water - Check

Sleep - Check

Stretch - Fail

Pop - Check

Butter,Seasoning - Check

Day 5 - Abs Cardio

2008-12-03T15:44:00.001-08:00

Day 5 - Did a nice cardio/abs workout..Rested the rest of my body.

Abdominal Workout:
25 Leg Raises (With 2.5lb ankle weight)
30 Crunches
35 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)
30 Bicycle Crunches
6 Min Elliptical Walker at speed 15 (Not mph)
20 Leg Raises (With 2.5lb ankle weight)
30 Crunches
22 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)
30 Bicycle Crunches
6 Min Elliptical Walker at speed 15 (Not mph)

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

Day 4 - Sore time.

2008-12-02T15:41:00.000-08:00

Day 4 - Did another full body max workout... This time I included abs but I tried to stay away from weights and do mainly body weight exercises.

Workout:
Max Push Ups 48 reps
Handstand Push Ups on legs... Same form as handstand push ups except your toes are on the ground 14 reps
One leg squat left 12 reps right 0 reps ... I was really sore on this leg for some reason
HyperExtensions w/10lb 14 reps
Tricep Dips 34 reps
Incline Hammer Curls 15lb 50 reps
Calf Raises 115 reps
Crunches 57 reps

It was another nice workout. I can already see results and I'm getting my 6 pack back. My chest is looking fuller and my arms are looking huge. I really like the max workouts but tomorrow I better rest and just do some abs and cardio.

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

Day 3 - Its a killer

2008-12-01T15:14:00.000-08:00

Day 3 - Did a full body workout to the max... By that I mean I did pretty much every muscle one exercise the max amount of times I could do it.

Workout:
Push Press 25lb Dumbbells 31 times
Lunges 45 lb Dumbbells 16 times left leg 14 times right (Went I went down my left knee was to my right foot and I did them continuously without stopping)
Pec Flyes 25lb Dumbbells 50 times
Deadlift 95lb 20 times (Should have done more but my legs were killing me)
Calf Raises 95lb 35 times
Hammer Curls 25lb Dumbbells 20 times
Tricep Ext 15lb Dumbbells 40 times

I really liked todays workout not only can you feel the burn when you are doing the workout and afterwards, you can also see your muscles get bigger because of all the blood that is pumping through them. That is an awesome feeling and I expect to do workouts like these all the time now, but of course they all will be different in some way.

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

2008-11-30T14:37:00.001-08:00

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

2008-11-29T16:58:00.000-08:00

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

2008-11-29T10:54:00.000-08:00

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

2008-11-29T10:23:00.000-08:00

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

2008-11-29T10:05:00.000-08:00

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

2008-11-29T09:49:00.000-08:00

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"

2008-11-29T09:43:00.000-08:00

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.