 |
 |
|
|
| |
| |
| |
|
Statistics |
| Unique Visitors: 0 |
| Total Unique Visitors: 3223 |
| Visitors Out: 68 |
| Total Visitors Out: 68 |
|
|
|
| |
|
|
| |
|
| No Pain No Gain |
| 2008-06-18 06:41:48 |
Day: 10Days until 30: 95Today was upper body day and I really tried to push heavier weights on all exercises to keep stimulating muscle growth. It was all going well until the barbell shoulder press (or military press). I moved up to a higher weight on this one and I was going through the reps standing up, but about halfway through the first set the middle of my back started hurting. I think I must've been over-compensating the lifting by leaning too far back maybe?? Well the result is a fairly sore mid-back spine area. The second set I executed sitting down, and that felt much better so I think I'll avoid doing the shoulder press standing from now on. The good thing is that I have a rest day now to recover and it'll be at least 2 days before I do upper body again, so that should hopefully...
|
| |
|
| Pump Those Legs Again |
| 2008-06-17 07:12:27 |
Day: 9Days until 30: 96With the first week behind me I'm feeling a lot more motivated to keep pushing myself with this weight loss challenge. The first few weeks are always tough with getting into a new routine because it's the critical time to shake off any of those old excuses I have for not getting out of bed to hit the gym. Here are a few of my favourites and how I've overcome them:Excuse: it's too late, I won't have time for my workoutReply: the muscle building program that I'm currently doing only takes about 30 minutes to complete and I live a 5 minute drive away from the gymExcuse: I'm too tired to get out of bedReply: I've been going to bed a bit earlier to ensure I get at least 8 hours sleep before my morning weight training sessionsExcuse: I'll be able to do my workout tomorrow ...
|
| |
|
| Made It Through The First Week |
| 2008-06-17 06:45:23 |
Day: 7Days until 30: 98Well week 1 is over! I didn't skip a workout, I managed 2 cardio interval sessions as well as my weekly basketball game. I'm pretty happy with my effort in the first week.Today was the final upper body workout for the week. Every muscle was hit with today's routine and I'm starting to feel my strength improving already. The workout comprised of 6 exercises executed in supersets of 2.SupersetChin Ups:Set 1: 6 reps, bodyweightSet 2: 6 reps, bodyweightSet 3: 6 reps, bodyweightDumbell Shoulder Press:Set 1: 8 reps, 15kg dumbells (33lbs)Set 2: 8 reps, 17.5kg dumbells (39lbs)Set 3: 6 reps, 20kg dumbells (44lbs)SupersetIncline Dumbell Bench Press:Set 1: 8 reps, 22.5kg dumbells (50lbs)Set 2: 8 reps, 25kg dumbells (55lbs)One Arm Dumbell Bent Over Row:Set 1: 10 reps, 22.5kg dum...
|
| |
|
| Killer Leg Workout and Interval Cardio |
| 2008-06-14 03:41:37 |
Day: 6Days until 30: 99Today it was time for another lower body workout.Here's the workout:Squats:Set 1: 8 reps, bar + 30kg (66lbs)Set 2: 8 reps, bar + 40kg (88lbs)Set 3: 8 reps, bar + 45kg (99lbs)Bulgarian Dumbell Squats:Set 1: 10 reps each leg, 10kg dumbells (22lbs)Set 2: 10 reps each leg, 12.5kg dumbells (28lbs)Set 3: 10 reps each leg, 12.5kg dumbells (28lbs)Dumbell Step Ups:Set 1: 10 reps each leg, 10kg dumbells (22lbs)Set 2: 10 reps each leg, 12.5kg dumbells (28lbs)Set 3: 10 reps each leg, 15kg dumbells (33lbs)Calf Press:Set 1: 20 reps, 40kg (88lbs)Set 2: 20 reps, 60kg (132lbs)Set 3: 20 reps, 80kg (176lbs)By the end of this workout my legs felt like jelly. The Bulgarian Dumbell Squats and the Step Ups really pushed me. All of the first 3 exercises we...
|
| |
|
| First Rest Day, ahhh... |
| 2008-06-12 04:15:50 |
Day: 4Days until 30: 101Even though today is a rest day, it seems my body clock is now used to the early starts (after only 2 days!!!) and I'm waking up at around 6am every day. This is fine on the days I have to go to the gym, but I could've used an extra hour of sleep today. It seems my body clock doesn't take into consideration late nights.Pecs and lats feel a bit sore today, but everything else is fine.I play basketball on Thursdays, so today is not a complete write-off exercise wise. All the short sprints from one end of the court to the other during a 40 minute game keeps the heart pumping. It's definitely something I prefer over running on a treadmill. But in order to win this challenge, I'm going to have to put in at least one or two interval training cardio sessions per week to ge...
|
| |
|
| Pecs, Lats, Delts and Biceps Workout Day |
| 2008-06-11 03:12:20 |
It's the third day into the challenge and my second workout day for the week. I figure that I'll add some counters to each post so I can keep track of exactly where I'm at. So here are today's counters:Day: 3Days until 30: 102Today's session was another quick one with 6 exercises in total executed in pairs as supersets. Supersets do seem to make a workout go faster making it a more efficient use of time at the gym. I enjoy alternating 2 exercises rather than taking a long break in between sets. It keeps the heart pumping therefore increasing endurance and it blasts the muscles. I found this interesting article which explains the different ways a superset workout can be structured and the benefits of supersets. It's great that all this thinking and conside...
|
| |
|
| And so it begins... with a leg workout |
| 2008-06-11 03:11:13 |
Day 1 of my challenge (Monday) came and went with 0% workout effort spent. It was a public holiday here in Australia, so I did what every other Australian does on a public holiday - I took the day off!I did, however, spend some time preparing my workout program for the next 4 weeks, so my fingers got a good workout. As I mentioned in my last post I've decided to follow an intermediate level Muscle Building Workout program from the Beyond Six Pack Abs website. It's a 4 day per week program with a lower body workout on the first day, upper body workout the next day, a day off to rest the muscles, then lower body again the following day and another upper body to finish off the week. I'll repeat these four workout routines for 4 weeks, and then get onto a new...
|
| |
|
| Just Joined "16 Weeks To Six Pack Abs Challenge" |
| 2008-06-08 00:30:15 |
This being my first ever blog post, I figure I better give a bit of background as to how I got here.Since my Uni days I've trained at various gyms on and off (mostly off!). The longest solid period of weight training I've achieved is about 3 months, but that was a few years ago. I always seem to find a good excuse to break my training cycle. Once I miss one weight session it gets easier to miss the next one, and before I know it several months have passed without any training at all. This has been my cycle for the last 12 years or so. Because of never committing for a long enough period of solid weight training, I've never achieved the body that I've always wanted.I'm now 29, and in just over 3 months time I'll be turning 30. Still feeling pretty down about never getting the six pack and t...
|
| |
|
| |
 |
|
| |
| |
|
 |
