hello world!

mmmm i really like summer food! like this!

and these make it so purdy.

 

tada!

Legs Day

• Squats with olympic bar + 50lb of weight x 12 reps (rest)
• Then with 60lb x 10 reps (rest), 8 reps (rest) and 6 reps (rest)
• Then back to 50lb x 9 reps.
• lower back extensions with just bodyweight. 12 reps, then 10, 8, 6 and back to 9.
• after each extension, I do some weird squats but on my toes instead of heels, focusing on quads (holding onto something for balance, pushing knees forward, slow down and back up) x 12, 10, 8, 6 and 9.
• Leg Curls on cable machine
• 50lb x 12 reps; 60lb x 10 reps; 60lb x 8 reps; 70lb x 6 reps; 60lb x 9 reps
• After each leg curl set, Calf Raises with no weight x 15 reps each leg (left leg up, right leg lift, switch).

i also tried some stuff called N’Sane from Nutrishop. it’s a preworkout booster, and man, it really is insane. tons of energy, lasted me through about 10am and my workout was at 7am – and I only had a half a dose too, to test for tolerance. My trainer gave it to me to try out, says it’s more potent than Jack3d, and it really is. works better too. and tastes a ton better than jack3d.

my legs are like rubber now. nice feeling, but super sore. maybe we’ll do arms/upper body tomorrow. shrugs. i just gotta do as much as i can (safely and effectively) before new year’s. haha.

Just gonna put this here

I know I’ve been MIA on the workout logs.. Work and school completely took over my life. I still worked out with my trainer and on my own, I just didn’t log anything here. I’m putting this here because it was a good workout this morning and it’s easy to remember.

Do the following set TEN times.

• Jump Squat x 5
• Regular Squat x 15
• Regular Push Up x 10
• Lunges x 20
• Frog Jump (touch floor) x 5
• Burpees x 5
• Forearm plank knee crunch x 10
• Mountain Climbers x 10
• Toe Touches x 20

Yes, that was an exhaustive morning, but it felt great. I came in late but I had to leave early, so I only managed to do 7 of these sets. If I was on time and left on time, I would have gotten to the full 10 rounds I believe.

is it only thursday?

yawn. stupid daylight savings, now the sun comes out “earlier”.

1. Jog 3 minutes, 30 on 30 off 9.0 incline, 6.0 speed
2. Seated chest press at 85lb x 15 reps
3. sit ups on incline bench at 80 degrees with 15lb medicine ball for torso twist x 15 reps
4. repeat #3 without ball x 10 reps
5. Tricep extensions on cables at 40lb weight x 15 reps
6. Standing torso twist on cables at 40lb x 15 reps each side
7. Repeat 1-6

bah wednesday!

I was still not in a good mood. I hold grudges that are very unhealthy for me, mentally. Jesse was not feeling too good either, so we stuck to one small area of exhausting exercises.

1. on a raised step-up platform, in push up position with right hand on raised step, left hand holding 20lb weight on lower-ground level.. push up, then left arm row x 15 reps each side (left arm on raised step, right arm row)
2. Holding 10lb weight in each hand, standing on raised platform, step back lunge with right leg, but cross leg back to left side and come back up, then bicep curl. 15 reps each leg (30 curls altogether)
3. Still holding same weights, step off the platform. Front and side shoulder raises 15 reps total (left arm raise to the left, right arm raise in the front, then alternate = 1 rep)
4. Kettle bell squats with 53lb weight x 20 reps
5. Jump Rope 150 times.
6. Repeat 1-5.. except I kinda ran out of time and only got to #4 the 2nd time.

sigh

Monday after the workout, some shit went down at work, so I was really not in the mood to go to work.. if I could, i’d stay at the gym and go to school all day instead. Today’s routine is what I’m accustomed to doing when I’m lazy to think of a new routine.. which I guess is a lot of people’s problems when they go to the gym.

1. jog 6 minutes 9.0 incline, 6.5 speed, 30 on, 30 off
2. Seated Chest Fly @ 45lb x 15 reps
3. Seated Chest Press @ 70lb x 15 reps
4. Seated Leg Press @ 145lb x 15 reps
5. Sit up on inclining bench  (@ approx 75 degree angle) with torso twist upon sitting up x 20 reps
6. Repeat 1-5 two more times.

That’s it.

monday monday monday!

1. Holding a 15lb(ish.. i didn’t look at the weight it actually was but it felt about that) bar straight above my head with both hands/arms, step lunge forward x 30 total steps
2. Holding same bar but across the back of the neck/traps, step up on a 24″high box with left leg, right leg lift, knee up, right leg down, left leg step down, squat. Repeat 15 times each leg that steps up.
3. Push up, right arm row, push up, left arm row x 24 reps. Rowing with 15lb weight each hand.

I don’t remember what else it was that I did on Monday. It’s now Thursday and this is why I should write this stuff down asap. sigh. but either way, it was two sets.. or three sets? blah. horrible short term memory.

tbiFriday!

This bipolar weather is retarded.

1. Burpee Push-Ups x 20 reps
2. Push Up position on raised platform (hands there, feet on ground), right arm twist up to the side, then left, then right leg pulled into left shoulder, then left leg, then right leg to the outside.. and left. that’s one rep.. hard to explain, but an easy to see movement that requires a lot of muscle movement.. x 15 reps
3. Jump up onto platform, jump off/squat, and back on. x 20 reps
4. Squats with 53lb kettle bell x 15 reps
5. Lying on back with legs stretched over platform but not resting/touching it, pull legs in towards chest and back out x 25 reps
6. Repeat 1-5 two more times.

mini-circuit inspired by yesterday’s routine.

Omg it was freaking COLD this morning. my car said it was 49 degrees! >_<

1. Run 9.0 incline, 6.5 speed 30 on, 30 off x 4 minutes
2. Seated Chest fly x 12 reps @ 40lb
3. Seated Calf raises x 12 reps @ 90lb
4. V-Ups x 20 reps no weight
5. Seated Chest press x 12 reps @ 70lb
• Repeat #1 x 4 minutes, 40 on, 20 off
• Repeat #2 x 10 reps @ 40lb
• Repeat #3 x 10 reps @ 90lb
• Repeat #4 x 25 reps
• Repeat #5 x 10 reps @ 70lb
• Repeat #1 x 3 minutes, 45 on, 15 off
• Repeat #2 x 8 reps @ 55lb
• Repeat #3 x 8 reps @ 105lb
• Repeat #4 x 35 reps
• Repeat #5 x 8 reps @ 85lb
• Repeat #1 x 4 minutes, 40 on, 20 off
• Repeat #2 x 10 reps @ 40lb
• Repeat #3 x 10 reps @ 90lb
• Repeat #4 x 25 reps
• Repeat #5 x 10 reps @ 70lb

First November Hump Day!

Wow, it was really foggy this morning! I could barely see 30 feet or yards ahead of me! >_<

1. Warm Up: 200 jump ropes
2. Standing upright row x 12 reps @ 15lb each hand.
3. Standing bicep curl x 12 reps @ 15lb each hand. (simultaneously together, not right left right left…)
4. Standing side raises and front raises x 12 reps @ 10lb each hand (both arms go up at the same time each way)
• Repeat #2 x 10 reps @ 15lb
• Repeat #3 x 10 reps @ 15lb
• Repeat #4 x 10 reps @ 15lb
• Repeat #2 x 8 reps x 20 lb
• Repeat #3 x 8 reps x 20lb
• Repeat #4 x 8 reps x 15lb
• Repeat #2 x 10 reps @ 15lb
• Repeat #3 x 10 reps @ 15lb
• Repeat #4 x 10 reps @ 10lb
5. Seated row to chest/face x 12 reps @ 30lb
6. Standing shoulder press x 12 reps @ 15lb each hand
7. Standing Chest roundabout fly x 12 reps @ 20lb each hand
• Repeat #5 x 10 reps @ 40lb
• Repeat #6 x 10 reps @ 20lb each
• Repeat #7 x 10 reps @ 30lb each

Fin! Oy that was a fast but good hour. Can’t wait for Friday!