Countdown to Thirty

Workout Log 2007.04.10

2007-04-11T21:05:00.000-05:00

Chest: Flat Bench: 195 x 5/5/5/5/5
Quads: Squats: 225 x 5/5/5/5/5 (+10)
Front Delts: Shoulder Press: 135 x 5/5/5/4/4
Calves: Seated Raise: 110 x 12/12/12/12/12 (+10)
Triceps: Close Grip Bench: 100 x 6/6/6/6/6 (+10)
Chest/Triceps: Dips: 6/6/6/6/6

Whoo! A new bench working weight. Should be hitting 200 in a week or two!! I switched back to normal (back) squats from front squats. I was finding that the front squats were putting too much stress on my elbows, while not really giving me a good enough leg workout.

Google visitors

2007-04-08T17:48:00.000-05:00

LOL. I guess google's engine finally crawled my blog. Hello to all the people using images.google.com to search for pictures of Ryan Reynolds, Chris Evans, and Jamie Bamber. So here you go!

Workout Log 2007.04.08

2007-04-08T17:45:00.000-05:00

Back: SL Deadlift: 225 x 5/5/5/5/5 (+10)
Hams: Leg Curl: 95 x 5/5/5/5/5 (+5)
Lats: Pullups: 12.5 x 5/5/5/5/5
Side Delts: Lateral Raise: 30 x 5/5/5/5/4
Biceps: EZ Curl: 80 x 5/5/5/5/5
Traps: BB Shrug: 205 x 6/6/6/6/6 (+5)

Today's workout was good, but hard. I hit 225 on deadlifts, a nice little milestone! But that made doing pullups more difficult than usual. One thing I am glad to see is some progression on leg curls. I was stuck under 90 for the longest time.

Workout Log 2007.04.07

2007-04-08T17:40:00.000-05:00

Chest: Incline Bench: 160 x 5/5/5/6/6 (+10)
Quads: Leg Extension: 120 x 6/6/6/6/6 (+10)
Front Delts: DB Front Raise: 25 x 6/6/6/6/6 (+5)
Chest: DB Flyes: 55 x 5/5/5/4/4
Calves: DB Raise: 55 x 10/10/10/10/10
Triceps: EZ Extension: 75 x 6/6/6/6/6 (+5)
Hip Flexor: Lying Leg Raise: 12/12/12/12/12

On Wednesday, I was doing cardio on my recumbent bike. Somehow I spazzed out and whacked my knee on the control panel area. I finished that cardio out, but I ended up with a bruise so bad that it made my leg tight the next couple days. I hit it right where my quad attaches to the knee. So that delayed my workouts by a couple days. Oh well, I'm back on track now.

Workout Log 2007.04.02

2007-04-03T23:34:00.000-05:00

Lats: Chin-up: 15 x 5/5/5/5/5 (+5)
Hams: Good Morning: 115 x 5/5/5/5/5 (+5)
Back: Bent-over Row: 130 x 5/5/5/5/5 (+5)
Side Delts: Upright Row: 40 x 5/5/5/5/5
Biceps: Hammer Curls: 25 x 6/6/6/6/6 (+5)
Abductors: Cable Hip Ab: 5 x 6/6/6/6/6 (+5)

Replaced BB Curls with Hammer Curls to mix things up...

Workout Log 2007.03.31

2007-04-03T23:31:00.000-05:00

Chest: Flat Bench: 185 x 5/6/6/6/6 (+10)
Quads: Front Squat: 155 x 5/5/5/5/5 (+10)
Front Delts: Shoulder Press: 135 x 5/5/5/5/5
Calves: Seated Raise: 90 x 12/12/12/12/12 (+20)
Triceps: Close Grip Bench: 90 x 5/5/6/6/6 (+10)
Adductors: Cable Hip Ad: 5 x 5/5/5

Getting behind on posting these...

Workout Log 2007.03.28

2007-03-29T22:47:00.000-05:00

Back: SL Deadlift: 215 x 5/5/5/5/5 (+10)
Hams: Leg Curl: 90 x 5/5/5/5/5 (+5)
Lats: Pullups: 10 x 5/5/5/5/5 (+2.5)
Side Delts: Lateral Raise: 25 x 6/6/6/6/6 (+5)
Biceps: EZ Curl: 75 x 5/5/5/5/5 (+5)
Traps: BB Shrug: 200 x 6/6/6/6/6 (+5)

Whee.. will increase weight on all these exercises next week! My traps are really sore today from the shrugs.

Workout Log 2007.03.25

2007-03-29T22:44:00.000-05:00

Chest: Incline Bench: 155 x 5/5/5/5/5 (+5)
Quads: Leg Extension: 110 x 5/5/5/5/5 (+10)
Front Delts: DB Front Raise: 25 x 5/5/5/5/5
Chest: DB Flyes: 45 x 6/7/7/7/7
Calves: DB Raise: 55 x 10/10/10/10/10
Triceps: EZ Extension: 70 x 6/6/6/6/6 (+5)
Hip Flexor: Lying Leg Raise: 12/12/12/12/12

Workout Log 2007.03.22

2007-03-22T22:35:00.000-05:00

Lats: Chin-up: 10 x 5/5/5/5/5 (+5)
Hams: Good Morning: 105 x 5/5/5/5/5 (+5)
Back: Bent-over Row: 125 x 5/5/5/5/5 (+5)
Side Delts: Upright Row: 35 x 6/6/6/6/6 (+5)
Biceps: BB Curl: 80 x 5/5/5/5/4
Abductors: Cable Hip Ab: 5/5/5/5

I'm wishing I had a Roman Chair at home for this day. I'm not feeling the Good Mornings in my hamstrings much yet.

Workout Log 2007.03.21

2007-03-21T22:33:00.000-05:00

Chest: Flat Bench: 185 x 5/5/5/5/5
Quads: Front Squat: 135 x 5/5/5/5/5 (+20)
Front Delts: Shoulder Press: 125 x 5/5/5/5/5 (+10)
Calves: BB Raise: 235 x 10/10/10/10/10 (+10)
Triceps: Close Grip Bench: 80 x 5/5/5/5/5 (+10)
Adductors: Cable Hip Ad: 5/5/5/5

That front squat number still looks very low. I'm finding it stresses my wrist and elbows some, so I don't want to jump in too heavy yet. I am noticing that it hits my quads more than a standard squat does.

Workout Log 2007.03.19

2007-03-19T22:49:00.000-05:00

Back: ~~DB Lying Row~~ SL Deadlift: 205 x 5/5/5/5/5 (+10)
Lats: Pull-up: 0 x 5/5/5/5/5 (+5)
Hams: Leg Curl 90 x 5/5/5/5/4
Side Delts: Lateral Raise: 25 x 5/5/5/5/5
Biceps: EZ Curl: 70 x 5/5/5/5/6 (+5)
Traps: BB Shrug: 195 x 5/5/5/5/5 (+5)

Because I replaced deadlifts on the previous workout, I added straight-legged deadlifts to this one as a back exercise.

I'm glad I invested in a pair of lifting straps to help with heavy barbell exercises like deadlifts and shrugs. My grip always gives out before the muscles I'm working on those exercises, and without straps I really build up some nasty calluses. Even with gloves, I still got bad calluses until I started using straps.

Workout Log 2007.03.17

2007-03-17T23:55:00.000-05:00

Chest: Incline Bench: 145 x 5/5/5/5/5 (+10)
Quads: ~~Snatch Grip DL~~ Leg Extensions: 100 x 5/5/5/5/5 (+10)
Front Delts: DB Front Raise: 20 x 5/5/5/5/5
Chest: DB Flyes: 45 x 6/6/6/6/6
Calves: DB Raise: 55 x 8/8/8/8/8
Triceps: EZ Extension: 70 x 5/5/5/5/5 (+5)
Hip Flexor: Lying Leg Raise: 10/10/10/10/10

I did one set of Snatch Grip (Wide Grip) Deadlifts, and decided I would do Leg Extensions instead. I need to figure out the right way to do them I guess, because I didn't feel that my quads were being worked. For me, deadlifts have always targeted my lower back and hamstrings. So I need to read up on these more before I go hurt myself!

The other modification I made (already!) was to add Flyes.

Workout Log 2007.03.15

2007-03-15T23:45:00.000-05:00

Lats: Chin-up: 0 x 8/8/8/8/8 (+10)
Hams: Good Morning: 95 x 5/5/5/5/5 (+10)
Back: Bent-over Row: 115 x 5/5/5/5/5 (+10)
Side Delts: DB Upright Row: 35 x 5/5/5/5/5
Biceps: BB Curl: 75 x 5/5/5/5/5 (+5)
Abductors: Cable Hip Ab: 0 x 5/5/5

I think I need to figure out how to do Good Mornings the right way. Maybe they aren't a hamstring exercise for me. Seemed to work my lower back more than my legs.

Workout Log 2007.03.13

2007-03-13T23:05:00.000-05:00

Chest: Flat Bench: 175 x 5/5/5/5/5 (+10)
Quads: Front Squat: 115 x 5/5/5/5/5 (+20)
Front Delts: Shoulder Press: 115 x 5/5/5/5/5 (+10)
Calves: BB Raise: 225 x 10/10/10/10/10 (+10)
Triceps: Close Grip Bench: 70 x 8/8/8/8/8 (+10)
Adductors: Cable Hip Ad: 0 x 5/5/5

This was the first time I've done Front Squats, so I'm starting out light. Numbers in parentheses are how much to increase the weight next time. Sometimes I may do more than 5 if the weight feels light, or on calves.

Also, hip adductors are hard! I'm going to have to work up to 5x5. The friction on my cable is hard enough for now without weight.

Back to 5x5

2007-03-13T23:00:00.000-05:00

I had previously switched away from doing a 5x5 workout because my shoulder felt overtrained. However, I had experienced good gains when doing 5x5. Well, the routine I switched to isn't getting me the results I want, so I'm going back to 5x5.

This time I'm trying to do a more balanced routine, so I designed an A/B workout based on Push/Pull exercises. I'm also going to start forcing myself to post my workout logs on those days. Wheee!

Push A
Chest: Flat Bench
Quads: Front Squat
Front Delts: Shoulder Press
Calves: BB Raise
Triceps: Close Grip Bench
Adductors: Cable Hip Ad

Pull A
Lats: Chin-up
Hams: Good Morning
Back: Bent-over Row
Side Delts: Upright Row
Biceps: BB Curl
Abductors: Cable Hip Ab

Push B
Chest: Incline Bench
Quads: ~~Snatch Grip DL~~ Leg Extension
Front Delts: DB Front Raise
Calves: DB Raise
Triceps: EZ Extension
Hip Flexor: Lying Leg Raise

Pull B
Lats: Pull-up
Hams: Leg Curl
Back: ~~DB Lying Row~~ SL Deadlift
Side Delts: Lateral Raise
Biceps: EZ Curl
Traps: BB Shrug

Still Kicking

2007-02-24T21:40:00.000-06:00

Still going strong, just haven't been updating the blog. Oh well. I'll try to do better.

I've got about 12 weeks before going on our annual beach vacation. So it is time to focus on fatloss! I usually do cardio on my recumbent bike, but I think I am going to get some blocks to do step aerobics also.

Chunky Monkey

2007-01-07T16:49:00.000-06:00

I was going to continue bulking through the end of the month, but I took photos today and decided it is time to lose some fat! So starting tomorrow I'm adding cardio to my routine, and being a little more careful about my diet.

I believe we are going on vacation a full two months earlier this year, so I need to make sure I have enough time to fit in the aussiebums I bought.

Finally!

2006-12-20T21:44:00.000-06:00

I wasn't recovering as fast as I thought, but today I finally made it back into the gym. It is strange how a short lapse in working out causes you to really enjoy your first day back. And I really did need to get back if my body is going to look anything like Ryan Reynolds in this photo that was in Men's Fitness.

Sick

2006-12-15T18:26:00.000-06:00

This week has been a bust on the workout front. I didn't get in the gym since last weekend. And now today I am fighting a cold that I picked up at work.

Hopefully by tomorrow I will be 100% better and back in the gym.

More Jamie

2006-11-28T22:59:00.000-06:00

Another shameless photo of Jamie Bamber, this time from People magazine.

I worked out tonight and passed a milestone on my bench. I'm now benching my bodyweight + 30 lbs! I feel like I am really starting to fall behind on squats though, as I am only at bodyweight + 70 lbs there. But I think the new routine will help me progress faster, as I'm already up 10 lbs.

New Toy!

2006-11-27T22:34:00.000-06:00

I'm the proud new parent of a black MacBook! I bought it on Amazon last Friday when they had their Black Friday sale. I normally wouldn't have paid a premium for black, but the extra hard drive space and the fact that my partner has the white one is what pushed me over the top.

Thanksgiving

2006-11-26T23:49:00.000-06:00

Thanksgiving wasn't too bad this year. The only indulgence I've had is a few slices of pumpkin pie with lite cool whip, but I didn't eat the crust. I decided today to switch up a few of the exercises I'm doing on my 5x5 routine. I removed a shoulder exercise and replaced it with an extra arm exercise. I've posted the routine below.

In other news, I bought the pictured swimsuit, made by Aussiebum, which I hope to look good in by next summer. Wish me luck. LOL.

Day 1
Shoulders: BB Military Press
Shoulders: DB Lateral Raises
Calves: Donkey Raises
Calves: BB Raises
Biceps: Chin-ups
Triceps: Lying EZ Extensions
Biceps: EZ Curls

Day 2
Back: Pull-ups
Chest: BB Flat Bench
Traps: BB Shrugs
Chest: Dips
Hams: Lying Leg Curls
Quads: BB Squats

Day 3
Triceps: Standing Kickbacks
Biceps: EZ Curls
Triceps: Lying EZ Extensions
Calves: BB Raises
Calves: Donkey Raises
Shoulders: DB Front Delt Raise
Shoulders: BB Rear Delt Row

Day 4
Back: BB Bent-over Rows
Traps: BB Shrugs
Chest: BB Incline Bench
Chest: DB Flat Flyes
Hams: BB Deadlifts
Quads: DB Lunges

Injury!

2006-11-22T22:20:00.000-06:00

Last weekend I guess I suffered my first "injury" since I started lifting. Basically I strained something in my neck-shoulder area that made doing any upper body push exercises a pain. So I rested until today, and it seems to have corrected itself. I believe the cause was doing front-delt raises with too much weight. I'm also seriously wondering if that 5x5 routine is over-training my shoulders. I think I will have to drop one of the exercises, as three is a bit much compared to how many I do for other body parts.

Thanksgiving is here, which means too much food to eat. I'm not going to go overboard like I did last year, but I'm also not going to be mean to myself. ;-)

Sore

2006-11-13T23:58:00.000-06:00

The new 5x5 routine has made me sore. I guess that's how I know it is working. They say it is good to change up your routine every few months, so hopefully I will see some progress.

Since I missed last Friday, here's someone else who has the body-type I'm going for. Chris Evans was in Fantastic Four, and I believe this is from some interview regarding his workout routine.

5x5

2006-11-05T17:14:00.000-06:00

I went to do my leg workout yesterday and thought twice about it. For the past few days I've felt like I twisted my left knee somehow. I really noticed it on Friday when going up the stairs at work. So I decided to play it safe and postpone my leg workout, doing a chest workout instead.

Today I was reading bodybuilding.com, and came across this article on 5x5 workouts. A 5x5 workout means 5 sets of 5 reps. They are supposedly good for a bulking phase. I think I am going to try out that routine, modifying it slightly for the equipment I have here at home.

I took photos of myself yesterday and wasn't too happy with them. I've gained some fat since I stopped doing cardio. The good thing is that I've gained muscle, you just can't see it as easily as before. :( Since I have no illusions of being on a strict diet during Nov-Dec because of the holidays, I've decided to make the most of it and really concentrate on bulking. I imagine I will give myself three good months of this (12 weeks), so that means I will start a cutting routine around Feb. I also want to start documenting my diet in order to be more scientific about the process.

My "Countdown to Thirty" is just about complete. Overall, I'm very happy with the progress I've made since the beginning of the year. Turning 30 doesn't seem as hard as I thought it would be. I think getting in shape has improved my outlook on life and helped me realize my 30s will probably be better than my 20s!

Tired

2006-11-03T21:28:00.000-06:00

This week hasn't been a very good one, goal wise. I think the change to cold weather has got me down. I've had little energy this week, and have really slacked off. I plan on sleeping in tomorrow, and waking up with hopefully enough energy to do leg day. I really don't like leg day. It's the hardest workout of the week for me, and least interesting.

Here's another inspirational picture of Jamie Bamber, who plays Apollo in Battlestar Galactica. If you haven't seen this show, I encourage you to watch it. You may want to rent the previous seasons to understand the story so far...

Friday Inspiration

2006-10-27T20:31:00.000-05:00

Welcome to everyone who saw my blog featured on Bobby's Body blog!

I personally think my daily routine is a bit boring, which is why I only post sporadically. However, I think I will start posting a photo each week that has inspired me to work out and reach my potential.

This week is Ryan Reynolds from Blade III.

Progress

2006-10-07T17:28:00.000-05:00

OK, I need to start updating this page more often. It's been over a month.

I cut out one day of the previously posted routine. 5 days a week just turned out to be too much to handle right now. So I'm on a 4 day split, combining the back and shoulders into one day. I am liking the separate day for arms though, I am really happy with the way they are starting to look.

I have a little more than a month before the "countdown" is complete! I'm feeling a little chunky right now though since I haven't been strict on my diet. Finding the balance between eating enough to grow without putting on extra fat is tough. I think I need to start hitting the bike again for cardio.

Back on track

2006-08-26T19:38:00.000-05:00

I've stalled out for a couple weeks now. Too many big career decisions happened all at once, which threw me for a loop. But I'm back on track now, starting again with a bulking routine. I've scrapped what I was going to do before, and am opting for doing each bodypart once per week.

I saw John Stone's upcoming bulk routine and decided if it was good enough for him, it's good enough for me. So here's the plan:

Day 1 - chest & abs
Day 2 - back
Day 3 - cardio
Day 4 - delts, traps & calves
Day 5 - biceps & triceps
Day 6 - quads & hamstrings
Day 7 - cardio

Weights

2006-07-24T22:23:00.000-05:00

Craigslist was very good to me today. I was able to pick up a set of 75-100# hex dumbbells for $50. Since I don't have room for all six pairs, I ended up splitting the set with a coworker. I kept the 75, 85, & 95s. That's over 500# of weight for $25, or less than $0.05/lb. Normally you would pay at least $0.50 a pound for these things, so I'm really happy I found this deal!

It will still be a long while before I am actively using these though. I need to find a pair of 55s and 65s to complete my set. Then I'll use some platemates to fill in the five pound gaps.

Exercises

2006-07-20T19:19:00.000-05:00

I was looking at the stats for my blog and noticed some people were coming here looking for information on how to do certain exercises. I'm not an expert on that, so I will just point you to the best sites I know for that information. The two books several posts below are also invaluable resources for this kind of info.

Exercise Instruction

Bodybuilding.com's Exercise Database

ExRx Exercise & Muscle Directory
iPod Gym - videos for your iPod

Routines

Tech: Tivo Series 3 Coming Soon

2006-07-18T23:56:00.000-05:00

From Zatz Not Funny:

TiVo has notified both the FCC and cable operators that CableCARD compliant HD Series3 units are currently being tested and should be released to retail… soon!

I can't wait for this to come out so that I can subscribe to Verizon's FiOS television offering. Currently we have DirecTV with TiVO, and it is too hard to give up TiVO and go to a crummy DVR.

Tech: Delicious Monster

2006-07-16T15:54:00.000-05:00

Delicious Monster Library, the home media cataloging software for OSX is on sale. Every week the price drops $5, and it is currently at $25. I couldn't justify paying $40 for it, but for $25 I decided to bite. The cool feature of this software is the ability to use a webcam or DV camera as a barcode scanner, so that you don't have to input everything manually. There were only a few movies I own that it had trouble reading. The software industry needs more innovative people like Wil Shipley.

New Routine

2006-07-14T21:50:00.000-05:00

I've been trying to decide on a new routine over the past week or so. In the meantime, I have been doing a two day split between upper and lower body. I want to improve my legs & back the most right now, so I've decided to dedicate more time to working them. Therefore, I've chosen a three day split between legs, back/shoulders, and chest/arms, doing abs on the first and last day. I'm thinking I will do three days on, then two days off.

I'm planning on starting this routine tomorrow, and doing it for at least 8 weeks, so (July 15 - Sept 9). I will evaluate my progress at that point and decide to continue with the routine or switch things up again. I'm also going to start having an extra protein shake per day in order to increase my calories for this bulking phase.

8 week bulking routine:

Legs/Abs: squats, db lunges, bb calf raises, db calf raises, leg extensions, leg curls, swiss ball crunch, reverse swiss ball crunch

Back/Shoulders: straight legged deadlifts, pullups, bent over db rows, superman, bb shrugs, db lateral raises, db military press

Chest/Arms/Abs: flat/incline bb bench (alternate), incline/flat db flyes (alternate), dips, bent over db extensions, chinups, bb curls, oblique crunches, stomach vacuums

Books on my bookshelf

2006-07-02T23:05:00.000-05:00

If someone were to ask me to recommend a couple books to get started with a program, these two would be at the top of my list. The Home Workout Bible is even good if you are not working out at home. It covers all the major exercises and how to perform them based on the equipment you have (bodyweight only, dumbbells, barbells, etc). The High Intensity Training book is useful to help layout a program for getting started. HIT uses full body workouts, which IMO is a great idea for beginners. I have both of these books, and I am still referring to them every now and then. The bible is especially useful when you want to change up your routine.

Progress

2006-07-02T16:15:00.000-05:00

Been really bad about updating here. I'm putting my progress photos here to hold myself accountable. I'm about to start a new phase of bulking for the rest of the year.

Still Here!

2006-03-26T11:49:00.000-06:00

I guess it is better to slack off on blogging than on my workout. The past two weeks I took a breather and worked out only twice a week. I am up to 15 exercises I think, which is pushing it for a HIT routine. I need to redesign my workout, probably by going down to 12 exercises and dual alternating routines.

technorati tags: hit, workout, training

Update

2006-02-16T21:04:00.000-06:00

I've been bad about updating this blog, but I haven't quit!!

It's week 7 and I haven't missed a workout yet. I've shifted by one day here and there, but I've gotten in three workouts per week.

My current program is the following:

BB Squat
Leg Curl
Leg Extension
DB Lat Raise
BB Rows
BB Bench
BB Shrug
DB Flye
BB Curl
DB Tricep Extension
Trunk Curl

I've started throwing in an extra set of Hammer Curls and Tricep Kickbacks. I think I'm going to have to stop doing the DB Tricep Extensions because of problems with my right elbow. I broke my arm as a child, and I think I still have some issues there depending on how it bends and where the weight is. I have no problem doing kickbacks or pushdowns, so I think I will have to stick with those.

technorati tags: hit, high intensity training, workout

Week 5 / End of Month

2006-01-31T20:17:00.000-06:00

I just measured myself with the calipers and found out I've dropped a notch!! Friday and Monday's workouts were good. I decided to stick to the same routine for two more weeks, and then add 3 more exercises on Feb 13th. Still haven't decided on whether to post pictures or not. I'll go ahead and take one tomorrow anyway.

Current Weight: 137.0
Current Body Fat: 17% (Tanita scale) / 14.6% (calipers)

technorati tags: hit, high intensity training, workout

Wednesday

2006-01-27T19:26:00.000-06:00

Wednesday's workout went great, I think it left me a little more sore than usual on Thursday! Gotta go and do Friday's workout now.

Barbell Squat +10
Leg Curl +5
Barbell Bench Press +5

technorati tags: hit, high intensity training, workout

Week 4

2006-01-24T22:35:00.000-06:00

I didn't have time to update the blog, but I still kept my workout schedule. Except I needed to move the Friday workout to Saturday.

Week 4 started yesterday, and I am happy I have stayed on track so far. I've also stayed on track with another goal, which was to cut out the caffeine diet sodas I was drinking throughout the day. Now, I only have a cup of coffee in the morning and water for the rest of the day. I think that's a great improvement over the 5 or 6 cans of soda I used to drink.

I think I will start keeping track of my increased workout weights as a way to track my progress. I don't care to post the actual weights, since that really only matters to me.

Current Weight: 137.0
Current Body Fat: 17.0% (Tanita scale) / 16.4% (calipers)

Leg Curl +5
Leg Extension +5

technorati tags: hit, high intensity training, workout

Monday

2006-01-17T21:04:00.000-06:00

Last night's workout with the additional exercises was energizing. I went light on my legs for the first day and made sure to concentrate on form. They still felt like jello even with light weights.

My weight does not seem to be decreasing much, but I believe I'm still losing body fat. The Tanita scale reading has not really changed since I started, so I don't put much stock in it.

Current Weight: 138.5
Current Body Fat: 17.5% (Tanita scale) / 16.4% (calipers)

technorati tags: hit, high intensity training, workout

Wed and Fri

2006-01-14T11:57:00.000-06:00

Wednesday and Friday's workouts went well. I can tell I am losing bodyfat, it is pretty obvious now (at least to me). Next week I will add 4 exercises to the routine:

Barbell Squat
Leg Curl*
Leg Extension*
Lateral Raise*
Dumbbell Pullover
Barbell Bench Press
Barbell Biceps Curl
Dumbbell Triceps Extension*
Weighted Trunk Curl

technorati tags: hit, high intensity training, workout

Week 2

2006-01-09T22:21:00.000-06:00

Today was the start of week 2. Tonight's workout was good. I am about ready to add those extra sets of exercises though. I'm trying to concentrate completely on form and going slow, as HIT requires. It's tougher than it sounds, but it seems to be working. Measured my bodyfat today, and I've dropped 2mm, which is about 2%.

Current Weight: 139.0
Current Body Fat: 17% (Tanita scale) / 16.4% (calipers)

technorati tags: hit, high intensity training, workout

Friday

2006-01-06T21:51:00.000-06:00

Tonight's workout was also an improvement. I am surprised how quickly I am able to add weight. I will stick with the plan and do the same workout next week, and reevaluate then what exercises to add.

technorati tags: hit, high intensity training, workout

Wednesday

2006-01-06T18:19:00.000-06:00

Wednesday's workout went great. I'm sure I improved on my form while also improving the amount of weight I used. I should have taken tape measurements on Monday, but completely forgot. I'll start doing that next Monday.

technorati tags: hit, high intensity training, workout

DOMS

2006-01-03T19:37:00.000-06:00

Today is a rest day. Normally I am super sore with DOMS after beginning to workout. Today, it isn't so bad. I feel like I should be back to normal tomorrow.

technorati tags: hit, high intensity training, workout, doms

HIT day one

2006-01-02T21:34:00.000-06:00

The holidays have come and gone. Thank Jeebus. I had no motivation to get off my butt with all the eating out and other holiday activities. Now that I have the New HIT book, and have read the most important parts, I began a cutting routine today (Phase 1).

I am not sure yet how long the cutting routine will last. Initially, the book suggests a 2 week "getting started" plan with minimal sets. The only exercises to do during this time are squats, pullovers, bench press, barbell curls, and trunk curls (crunches). Also, the book calls for 1500 calories/day during this period. Not sure if that is the right number for me yet, since the book is geared to the average sized guy, which I am nowhere close to being. 1500 seems to be the normal amount I would eat.

Current Weight: 140.0
Current Body Fat: 17% (Tanita scale) / 18.1% calipers

technorati tags: hit, workout, cutting, high intensity training,