July 2012
1 post
March 2012
1 post
February 2012
2 posts
workout 2/22/2012
Stretching
Jump rope - 12 minutes
AB circuit 2x 30second intervals
legs to chest
mountain climbers
air bicycle
mountain climbers
leg lifts
mountain climbers
Jump rope - 3 minutes
November 2011
3 posts
last night I saw a guy climb with one hand. I forgot what my excuse was to keep trying.
October 2011
8 posts
10/26
Warmup
1/2 mile jog
Legs
goblet squats 8/8/8
explosive squat/jump 6/6/6
leg press 6/8/8/8
leg curl 6/6/6
leg extension 6/6/6
lunges
calf jumps 15/15/15
10/24
warmup
1/2 mile jog
chest, shoulder, back
pull ups 6/6/6 hold for count of 8 at last pull
bent over row 8/8/8
flys 8/8/8
shoulder shrugs 20/20/25
one arm row 8/8/8
DB chest press 8/8/6
incline BB chest press 6/6/6
standing military press 4/0/0
shoulder pull downs 6/6/6
sitting row 8/8/8
shoulder rolls 10/10/10
10/12
Legs :(
goblet squats 8/8/8
explosive squat/jump 6/6/6
leg press 6/8/8/8
calf extension 15/15/15
leg curl 6/6/6
leg extension 6/6/6
jumping lunges 30 seconds x3
calf jumps 15/15/15
Then a 10 minute walk/jog. <— worst idea ever after working on your legs.
10/10
DB curls 5/5/5
DB hammer curls 5/5/5
tricep extension 10/10/10
BB skull crushers 7/7/7
rope pull down thingy 10/10/10 then small pulls after each set until failure
DB arm swing 8/8/8
Thing where you bring the DB to your chest from rest 8/8/8
pull ups/alternating hands 6/6/6 then holding positions for 8 counts at last pull
DB circle arms 30 seconds x3
DB military press 30 seconds x 3
...
10/03
workout
tricep extension 10/10/10
tricep pull down 6/6/6
tricep pull down w/rope 10/10/10
military press 8/7/7
DB bent over row 8/8/8
some row thingy on a machine 6/5/6
DB shrug 15/15/13
DB one arm row 10/10/10
low row, another machine, 8/8/8
tried to do a pull up
Recovery
2 minute walk 1 min jog, incline on treadmill
On a side note, I think I pulled something on my right bicep....
September 2011
7 posts
9/28
Workout
DB press 8/8/8
DB press incline 6/6/6
DB hammer curls 5/5/5
BB curls, slow decents, 10/10/10
flys 8/8/8
90degree arm thingy 7/7/7
shoulder shrug 15/15/15. Used a weight plate to do a certain grip technique used in rock climbing.
shoulder pull 7/7/7
Recovery
light five minute jog
Food
Morning: Cup of tea + peanut butter sandwich
Lunch: Steak + chicken + beans
after workout...
9/27
Really didn’t do much. The thing about the first week of class is figuring out your schedule to plan other things.
Rockclimbing ~ 2 hours
did the canvass at the very end. My grip sucks and that needs major improvement right now.
Food
Breakfast - eggs w/crab meat + mixed vegies
Lunch - chicken breast + crab meat + mixed vegies
Dinner - chicken breast + steak + baked beans + protein...
trying this workout again
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.
...
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.
August 2011
5 posts
workout log 8/12
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 :)
Then 40minutes of cardio.
workout log 8/6
Warmup
jump rope 3 minutes
Upper body
DB chest press 10/10/10
DB incline chest press 8/8/8
DB bent over row 10/10/10
One arm row 10/10/10
shoulder shrug 25/20/20
Honestly didn’t do much
workout log 8/5
Warmup
stretches and light jump rope
Cardio
jump rope 3 min intervals 1 min rest - 9 min
sprinting down my street and back up — 1.30min to go down and forever to et back up
Core
Circuit 30 seconds each x2
chest to legs
mountain climbers
leg lifts
mountain climbers
v-ups
mountain climbers
Recovery
jump rope until i got tired. Was like 30 seconds later cus i cramped up on my abs...
fukkk i haven’t worked out in 3 days and I been eating a lot. Total fail on my part
July 2011
19 posts
workout log 7/30
Warmup
Rope turning — 1 min
Jumping in place — 30 seconds
Stretching the legs out
Cardio
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
Double Unders
Alternating jump lunges
Jumping jacks
Abs
Circuit 2x...
workout log 7/29
Warmup
Pullups a set of 6 and holding last pull for 5 seconds
Arms
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...
workout log 7/27
Chest
DB press (40lbs each arm) 10/10/10
DB press incline (40lbs each arm) 6/6/6
Back
DB row (50lbs each arm) 10/10/10
DB one arm row (50lbs) 10/10/10
Low row (70lbs) 15/15/15
Shoulder
Shoulder shrugs (50lbs each arm) 20/20/20
sitting military press (30lbs) 10/7/7/6
Pull ups 6 then hold pull up position for 5 seconds. Only did one set because someone was doing an exercise by the pull up...
workout log 7/25
Warmup
jumprope — 3 minutes
Legs
Goblet squats (35lbs) 10/10/10
calf raises (90lbs) 20/20/20
DB squat jumps (70lbs) 8/10/10
DB lunges (70lbs) 10/10/10
Circuit 2x
jump rope
high jumps over a ball
mountain climbers
split jumps
30seconds each 10 seconds of rest/prep for next exercise Note: I really really hate working out my legs because I don’t know if my posture is being...
workout log 7/24
Rock climbing
2 hours
Cardio
Jump roping 3 minute intervals w/ 45 seconds of rest — 3x
Core
Circuit 30 seconds each 5 seconds of rest — 3x
air bicycle
mountain climbers
chest to abs
mountain climbers
leg raises
mountain climbers
Recovery
Jump roping 3 minute intervals w/ 45 seconds of rest — 1x
workout log 7/23
Warmup
jump rope 1 minute intervals w/ 5 seconds of rest —- 6 minutes
Arms
DB curls (35lbs) 7/7/7 each arm
DB hammer curls (35lbs) 7/7/7 each arm
DB tricep extensions (25lbs) 14/14/14
BB skullcrushers (35lbs) 8/8/8
BB reverse curls (35lbs) 10/10/10
chair dips 10/10/10
Recovery
jump rope 1 minute intervals w/ 5 seconds of rest —- 3 mintues
Protein shakes. Banana + P.Butter
Ever since my parents bought a blender I been abusing the crap out of it and protein shakes are actually good when your not drinking chunks of unmixed powder.
My Banana and Peanut Butter shake
Some ice
protein powder (I use vanilla whey protein)
one full ripe banana
table spoon of peanut butter
a cup of milk
You taste more of the banana than the actual peanut butter, but I like it that...
workout log 7/21
Jump rope —- 3 minutes
Chest -pus ups (sets of 10) 3x -DB chest press (35lbs) 12/12/12 -DB chest press incline (35lbs) 8/8/6 -DB chest press decline (35lbs) 10/10/10 -push ups till failure, I think i did 7 before i couldn’t push
Back -DB row (40lbs) 12/12/12 -DB one arm row (40lbs) 12/12/12
Shoulder -shoulder shrug (45lbs plate) 20/20/20 -standing shoulder press (20lbs) 10/10/10...
workout log 7/20
Rock climbing -Traversing a whole wall and bouldering.
Not much to log about because it is hard to describe exactly what I am doing without exactly knowing anything behind it.
workout log 7/18
Trying to cut down on my cardio, jumproping, and focusing more on a decent diet.
jump rope 2minute intervals w/ 1minute rest —- 4 minutes
Biceps -DB curls (30lbs) - 7/7/7 per arm -DB curls sitting down (30lbs) 5/5/5 -Bar curls (5lbs) 8/8/8
Triceps -tricep extensions(25lbs) 12/12/12 -steering wheel (10lbs 30seconds) 3x
-Flys (15lbs) 10/10/10 -the one where you lift your arm into a...
workout log 7/17
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...
workout log 7/16
jump rope 3 minute intervals w/ 1 min rest —— 9 minutes
Chest -DB chest press (35lbs) 10/10/10 -DB chest press incline (30lbs) 8/7/7 -DB chest press decline (30lbs) 8/8/8
Back -DB row (40lbs) 12/11/11 -DB one arm row (40lbs) 10/10/10
Shoulder -DB shoulder shrug (45lbs) 12/12/12 -Military press (30lbs) 8/6/6
Jump rope 150 turns
workout log 7/15
rock climbing 1.5hours
jump rope (1 min w/ 15 second rest) —— 6 minutes
circuit (30 second exercises w/ 5 second rest) 3x - pushup variations -dips -high jumps -plank -burpee jump rope (30 seconds w/ 5 second rest) —- 3 minutes
workout log 7/13 830am
jump rope 1min intervals w/15sec rest —- completed 7 minutes
ab circuit consisting of 6 exercises at 30 seconds each w/5 seconds of rest between each exercise —- completed 2 full circuits
jump rope 1min intervals w/15sec rest —- completed 6 minutes
and ima go rock climbing later today
workout log 7/12
jump rope 1 minute intervals w/15 second rest 4 minutes
Spartacus workout completed 2 out of the recommended 3 sets. Took 20-25mins, including rests, to finish.
jump rope 1 minute intervals w/15 second rest 2 minutes
The reason i love Fresh Prince :D
axsteezy:
The Cat Daddy:
The Shuffle:
The Single Ladies Dance:
The Stanky Leg:
The Cyclone:
The Dougie:
AMAZING.
Ima log my workout for the summer on here since i have nothing else to blog about.
7/9/2011
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...
June 2011
7 posts
converted
Switched my netbook and laptop/desktop from windows to ubuntu.
