After my trip down to Europe, experiencing all the tasty foods, it is safe to say that I gained a decent amount of weight and lost most of my muscle definition. Discouraged and motivated, ima come back with a vengence. This time around, ima concentrate more on a decent diet than a heavy cardio before a workout. Not really sure where to start on my diet, but I guess ill figure it out as I go.
Rock climbing — roughly two hours
I said I would rely less on cardio, but the school gym is rediculously packed at 530pm. So I went outside, grabbed my jump rope, then just jumped.
Jump rope — 12 minutes
interval running (5min jog - 1min spring - 2min jog - 1 min sprint)
Accidently skipped =/
one chicken breast
There wasn’t really a between snack, since I forgot to pack something, but next time i’ll remember.
My mom keeps telling me I have a belly and that’s the best motivation ima get from somebody. Currently in the process of figuring out a diet to go along with what ever goal I want to set. Hopefully this time my workout doesn’t last a month and stops for two.
Rock climbing. Figured that I wouldn’t get as much results just trying out v4s all day, so I just climbed what ever looked cool. So a bunch of v2s and v3s. Then I canvased a couple of v1s for the heck of it. In the end I did a crap load of pull ups :)
Jump roping (1min intervals w/ 10 seconds of rest) — 15 minutes straight no other rest besides the 10 seconds
Variations of jumps including
Alternating leg jumps
boxer shuffle (Ali shuffle)
Single leg high knees
Alternating jump lunges
Circuit 2x (30 seconds each)
abs to cheast
Regular jumps — 1 min
Single leg high knees — 1 min
Alternating lunge jumps — 1 min
Jumping jacks — 1 min
Double speed — 1 min
Back when I first started to jump rope I went straight into 3 minute intervals where I would mess up constantly. Went down to do 30second for a week or so to get the whole idea of skipping down then slowly went up to 1min intervals. Now, I think its been a month and a half, I am able to keep a constant 1.5 - 2min interval without any faults. My main goal is to be able to conquer the 3minute interval that I failed when I first started.
On the side note, skipping while rotating your body isn’t a great idea if your shirtless. Whipping your back with a very fast rope isn’t a great thing to experience.
Pullups a set of 6 and holding last pull for 5 seconds
DB curls (40lbs) 12/12/10/2
DB hammer curl (4lbs) 10/10/10
DB tricep extension (40lbs) 15/8/7/7/8
BB skull crushers (50lbs) 8/8/8
BB flys (30lbs) 10/10/10
steering wheel (25lbs) 10 seconds…… fail
Butterfly machine thingy (70lbs) 8/8/8
tried to do dips and i think i only completed 2 lol
Results. Looks like I am slowly progressing and going up little by little in weights. I do find myself only lifting at a comfortable range compared to others at the gym who go all out and do 2 or 4 reps. I get more of a satisfaction by being able to push more reps with a lighter dumbbell. - I think I average a 5 lbs difference in biceps and for some reason jumped up 15lbs on triceps probably because I got a little lazy last week.
This is the second time focusing on these areas, in this specific order and it seems that after my chest my body is almost drained from all energy in order for me to continue on to do back and shoulders. Gonna try a different order next time and see which one works better.
My Personal Goal I’ve come to the realization that I do not have enough time to gain a six pack by the time I go on my Vegas trip, august 19. That being my initial goal, at this point I will just focus on getting my full body toned and defined than rather just focusing on one area. I am still gonna try my hardest to get results on my abdominal area within the month, but I wont disappoint myself if it doesn’t happen.
In room exercise everyother night. So yesterday I was looking back at the times when I used to do pushups, pull ups, and situps in my room thinking I can get a nice chest, upper body and abs just by doing it for a couple of days. I developed a small in room circuit to check my progression and will do this every other night just to keep my body in check.
Circuit (takes no longer than 20minutes to do) -Push ups (sets of 10) -Pull ups (sets of 5) -Chair/bed dips (sets of 10) -Sit ups (sets of 20) Repeat 5x. Then on the 6th time do each exercise till failure. Failure run -Push ups 25 -Pull ups 7 -Chair/bed dips 19 -Sit ups 43
Today I planned on rock climbing to build my upper body strength, but because I woke up with excruciating pain on my right arm I refused to put extra strain on my arm. So today was just a cardio, abs, and legs.
Jump rope —- 4minutes/3minutes/3minutes
Legs -Body squats 10/10/10 -Explosive squats(80lbs) 7/5/5 -Goblet squats(35lbs) 12/12/12 I am a complete noob at legs, so right now I am trying to find a decent leg workout that I find fun and can commit too. Today was just a reminder on how much I detest leg workouts.
Abs New Circuit (3x). 30 seconds each w/ 5 seconds of rest. -air bicycle -legs to chest -mountain climbers -the thing where you lift your legs to a 90degree angle -side twists -mountain cilmbers
Ima log my workout for the summer on here since i have nothing else to blog about.
Jump roping 1 minute intervals w/ 15 second rest between intervals. Completed 4 minutes
Spartacus circuit. Suppose to be able to do 3 sets of these, only finished 2. db goblet squat mountain climber 1 arm db swing pushup w/rotation alternating jump lunge db rows alternating lateral db lunge db renegade row db forward lunge w/twist db squat to oh press