I don't usually lift on the weekend because I have to work! I was back at it today with my chest workout.
Bench press dumbells: 5x10-20 (20's for warmup, 30's and 35's)
Incline Machine 5 x 10-15 (10 on each side for warmup, 25 for the rest)
Isolateral chest press 5 x 10-15 (35's to warmup, two sets of 55 and two sets of 50
Machine Flyes 5 x 10-15 (60's to warm up, 70 for the rest)
I felt the workout was alright today. I had a hard time pushing myself through. I wanted to start doing pushups today but forgot! next week I will add that in.
Monday, March 16, 2015
Friday, March 13, 2015
Lagging Body Part Day
Today I'll be training my lagging parts. This week, those parts include calves, lats, top of my triceps, and forearms.
I don't have a set workout for this! I'm just gonna go in and figure it out as I go. I have ideas. Not sure how much I'll train each part.
I don't have a set workout for this! I'm just gonna go in and figure it out as I go. I have ideas. Not sure how much I'll train each part.
Thursday, March 12, 2015
ARMS
I was so proud of myself today during my arm workout! The pump in my arm was fucking huge which is always awesome. I was really motivated to make the workout good and it turned out very well. Here's what I did!!!
Dumbell shoulder press: 4 x 8-12 (25's and 30's)
Arnold Press: 2 x 8-12 (25's) I only did two sets because I felt a lot of pressure in my shoulder and decided that was a sign to stop. Maybe I should do the arnold press first??
One-Arm Leverage Shoulder Press: 4 x 8-15 (20 and 25 pds) 4 sets on each arm
Rear delt Flyes on Incline Bench: 5 x 10-20 (15's and 20's)
Bicep Barbell Curl: 4 x 10-12 (20 pound barbell)
Bicep Barbell Curl on Incline Bench: 4 x 10-20 (20 pound barbell)
One arm cable curl: 4 x 10 (35 and 50 pounds) 4 sets of each arm
Dumbell Skull Crushers: 4 x 10-20 (25's, 30's, 35's)
One Arm Tricep Skull Crusher: 3 x 10 (10 pound dumbell)
One arm Tricep Extensions: 4 x 10-20 (5 pounds and 10 pounds)
Abs
3 sets of sit ups till failure
2 sets of oblique crunches till failure
1 set of toe touchers till failure
1 set of knee ups till failure
Notes:
I maybe should I have done Arnold presses first. I felt like there was a lot of pressure in my arm so I had to stop the sets early. Also, I'm realizing that holding the muscle contraction at the top of the movement is very important. I squeezed at the top of my bicep curls and the pump was great.
One arm tricep extensions are helping with the very top of my tricep (right under my armpit) I never seem to hit that part of my tricep correctly.
I didn't get to do tricep pulldowns which are my favorite :(
I love doing shoulders... I love seeing the definition come in. It really motivates me to keep going.
Dumbell shoulder press: 4 x 8-12 (25's and 30's)
Arnold Press: 2 x 8-12 (25's) I only did two sets because I felt a lot of pressure in my shoulder and decided that was a sign to stop. Maybe I should do the arnold press first??
One-Arm Leverage Shoulder Press: 4 x 8-15 (20 and 25 pds) 4 sets on each arm
Rear delt Flyes on Incline Bench: 5 x 10-20 (15's and 20's)
Bicep Barbell Curl: 4 x 10-12 (20 pound barbell)
Bicep Barbell Curl on Incline Bench: 4 x 10-20 (20 pound barbell)
One arm cable curl: 4 x 10 (35 and 50 pounds) 4 sets of each arm
Dumbell Skull Crushers: 4 x 10-20 (25's, 30's, 35's)
One Arm Tricep Skull Crusher: 3 x 10 (10 pound dumbell)
One arm Tricep Extensions: 4 x 10-20 (5 pounds and 10 pounds)
Abs
3 sets of sit ups till failure
2 sets of oblique crunches till failure
1 set of toe touchers till failure
1 set of knee ups till failure
Notes:
I maybe should I have done Arnold presses first. I felt like there was a lot of pressure in my arm so I had to stop the sets early. Also, I'm realizing that holding the muscle contraction at the top of the movement is very important. I squeezed at the top of my bicep curls and the pump was great.
One arm tricep extensions are helping with the very top of my tricep (right under my armpit) I never seem to hit that part of my tricep correctly.
I didn't get to do tricep pulldowns which are my favorite :(
I love doing shoulders... I love seeing the definition come in. It really motivates me to keep going.
Yesterday's Workout
I went in with a fairly positive attitude yesterday to do my leg workout. I had two main goals: target quads and increase squat depth. I walked out of the gym feeling dissatisfied. It seemed like I spent forever on squat depth and got nowhere. I tried a variety of things.. nothing seemed to work. I want to make sure that, before I add more weight, I have proper form down and depth in my squat. Lack of depth just makes the exercise pointless and doesn't really challenge your quads to grow.
Today when I walked into the gym, I attempted a few squats even though my legs were sore and... amazing.. my flexibility and form seemed much better and stronger. I was so happy. I want to ask a trainer at the gym to watch my new form to make sure I'm keeping my back straight. I hope to god I'm doing this right.
The other goal I had, targeting quads, didn't seem to happen either. I woke up today with my glutes and hams sore as hell. I don't understand why. My guess is they were used to compensate for my lack of squat depth. Tomorrow I will work on squats some more.. if I'm not too sore.
Leg Day and Squat Depth
I've been doing squats for awhile now but one thing I lack is the proper depth in the squat while maintaining a straight back. My feet and knees are in proper place. It's just a matter of practicing depth. Here's what I need to do
http://www.leanitup.com/wp-content/uploads/2013/09/angles1.jpg
Wednesday, March 11, 2015
Motivation (lack of)
My mom has been struggling with cancer for a few years now and although she puts on a smile and tries to stay positive, she has her bad days. Seeing her like that makes me sad and unmotivated.
Leg workout
Today I'm going to try to split my work leg out into quads on one day and hamstrings and glutes another day. Hopefully I can get better results by just focusing on one area.
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