So I missed last Wednesday and this Wednesday. But I took the pictures. Here they are
Last Wednesday – Feb 29th, 2012
Yea it’s edited because I made a really bad face. Here’s 2 from today with my face
March 7th, 2012
The biggest news of the week. I benched 255 for 2.5 (I cheated on the third rep and went halfway down and freaked out because I didn’t have a spotter. Lame I know)
Also… I have to stop leaning back. It makes me look bad hah
This is my first work-out without N.O. Explode. I wanted to see if the stuff had any real benefits to anything I was doing. Unfortunately I don’t know what happened but I got severely dizzy about 3/4th’s what I wanted to do, so I am going back to the gym today to do the rest of the stuff I wanted to do and maybe a legs work-out but I might leave that for Saturday Morning. I know I should be working my lower body more regularly but I still haven’t decided on what is a good work-out for it. It sounds like a cop-out I know but eh fuck you :-p
Weigh-in: 207 lbs
Bench Press
| Reps | Weight |
| 15 | 135 lbs |
| 10 | 205 lbs |
| 8 | 225 lbs |
| 5 | 225 lbs |
| 5 | 205 lbs |
| 12 | 135 lbs |
I’ve got to say that when I got up to 225lbs today it felt a lot better, a lot more comfortable and a lot more natural. I wish I had someone to spot me so I could try to do more.
Push-Ups – Simple push-ups, arms shoulder with apart and proper form.
20 reps
20 reps
15 reps
10 reps
Sit Ups on Ball – This is where I started to feel dizzy and spacey. I didn’t think anything of it and kept going.
50 reps
40 reps
30 reps
30 reps
23 reps
Laterial Raises
| Reps | Weight |
| 15 | 10 lbs each hand |
| 15 | 10 lbs each hand |
| 15 | 10 lbs each hand |
| 10 | 10 lbs each hand |
At this point I started to notice that I was having trouble maintaining my balance. This concerned me a little bit and I took a 3-5 minute break trying to get my composure and focus back in the work-out. I then tried to resume my work-out
Bicep – I did two sets of Bicep curls before I started feeling too dizzy to stand. The first one was 15x35lbs and 15x40lbs.
And now for the part I don’t like. I got a new phone which takes better pictures than the last one but I feel I look a lot worse
Today was the second recorded work-out with N.O. Explode 2.0. I don’t like it. I find that it makes me really tingly and really itchy and it makes me more distracted than focused. I’m going to try to work out on Wednesday without it to see if my performance actually changes significantly because I honestly don’t believe it will. This was a bit of a shorter workout because of the fact that I had to clean my apartment for my new roommate (A Kitten).
Bench Press
| Reps | Weight |
| 10 | 135 lbs |
| 10 | 205 lbs |
| 8 | 225 lbs |
| 5 | 225 lbs |
| 8 | 205 lbs |
| 11 | 185 lbs |
| 8 | 185 lbs |
| 13 | 135 lbs |
Chest Flies - These were done using a Life Fitness Cable Motion.
| Reps | Weight |
| 20 | 22.5 lbs each side |
| 13 | 32.5 lbs each side |
| 9 | 32.5 lbs each side |
| 13 | 27.5 lbs each side |
| 10 | 27.5 lbs each side |
Preacher Curls - I do these a bit different because of the fact that my gym sucks and doesn’t actually have a preacher curl station. So instead of doing them with a curling bar, I do them with a dumbbell and one arm at a time.
| Reps | Weight |
| 10 | 25 lbs each hand |
| 10 | 35 lbs each hand |
| 10 | 35 lbs each hand |
| 10 | 35 lbs each hand |
Super Slow Bicep Curls - During this exercise, I basically do a regular bicep curl but as slow as possible on the way down. Essentially fighting gravity to hold the weight as long as possible.
| Reps | Weight |
| 5 | 25 lbs each hand |
| 5 | 35 lbs each hand |
| 5 | 25 lbs each hand |
Triceps - I felt that in my previous workout, I cheated which allowed me to get the high weight I did. So this time I focused on going slow, and being in control and getting a good work out.
| Reps | Weight |
| 19 | 55 lbs |
| 13 | 67.5 lbs |
| 10 | 77.5 lbs |
| 13 | 67.5 lbs |
| 15 | 40 lbs |
Finally for Abs, I did 8 Minute Abs.
So today I did a quick work out of my lower body. It was quick because I either need to really practice my squat form or find an exercise to replace them, because I always am worried about hurting myself when I do squats. Anyways here’s the summary of the five exercises I did today
| Reps | Weight |
| 10 | 115 lbs |
| 10 | 115 lbs |
| 9 | 115 lbs |
| 8 | 135 lbs |
| 3 | 135 lbs |
On the last set I got too nervous about hurting myself so I stopped.
| Reps | Weight |
| 30 | 18 |
| 25 | 21 (Machine Max) |
| 25 | 21 |
| 25 | 21 |
| 20 | 21 |
| 34 | 15 |
| Reps | Weight |
| 10 | 15 |
| 10 | 15 |
| 10 | 15 |
| 10 | 13 |
| 10 | 10 |
| 20 | 10 |
I then attempted to do leg raises but my hip flexors started to feel weird so I stopped. I just finished 8 Minute abs.
Short workout. Once I get more of a routine set for legs it’ll be longer.
My friend Josh said that I need a project to distract myself from the fact that my ex chose someone else over me and that it would help with the healing process so I’m going to make myself a project. I’ve never been absolutely happy with my body so I am going to use this blog as motivation to get more in shape. I’m going to post my entire workout for the day (which generally I work out Monday, Wednesdays and Fridays but I am going to add at least one more day dedicated to legs/lower body) and most importantly I’m going to do something that I am normally very bashful of. Post pictures of my progress.
Weigh in today: 206 lbs
Work out:
Bench Press (Today was on the LifeFitness bench machine because I couldn’t get anything else)
| Reps | Weight |
| 15 | 14 |
| 10 | 21 (Machine Max) |
| 7 | 21 |
| 6 | 19 |
| 6 | 19 |
| 8 | 13 |
Incline Bench Press (First set on same Machine as Bench Press, last 4 on Smith Machine)
| Reps | Weight |
| 10 | 13 |
| 5 | 185 lbs |
| 5 | 185 lbs |
| 7 | 155 lbs |
| 6 | 155 lbs |
Lat Pull Down – Back on LifeFitness Machine
| Reps | Weight |
| 15 | 10 |
| 10 | 12 |
| 10 | 14 |
| 9 | 14 |
| 10 | 12 |
Shrugs – First, Second and Last Set done with dumbbells, Had to move to the machine for the other two for the heavier weight.
| Reps | Weight |
| 35 | 50 lbs each hand |
| 25 | 50 lbs |
| 20 | 57.5 lbs |
| 15 | 77.5 lbs |
| 20 | 50 lbs |
Crunches on a Workout Ball
50
20 (very slow)
20 (very slow)
20 (very slow)
20 (very slow)
Crunches with Legs on Workout Ball
40
35 (very slow)
30 (very slow)
25 (very slow)
Bicep Curls – Standing unsupported.
| Reps | Weight |
| 15 | 40 lbs each hand |
| 10 | 45 lbs each hand |
| 5 | 50 lbs each hand (plus 5 hammer curls) |
| 9 (all hammer curls) | 50 lbs each hand |
| 9 | 40 lbs each hand |
| 10 | 25 lbs each hand |
| 15 | 25 lbs each hand |
Tricep Pull Down using Rope
| Reps | Weight |
| 20 | 62.5 lbs |
| 15 | 87.5 lbs |
| 13 | 87.5 lbs |
| 5 | 97.5 lbs |
| 11 | 77.5 lbs |
| 15 | 57.5 lbs |
| 20 | 37.5 lbs |
What I want to add for the next workout. Skull Crushers, 21′s. The reason I didn’t have them this time is because honestly, I am very hungry.
Now for the Part I hate the most… Pictures. These are from my phone because I could not find my camera, so kind of low quality.
What do I want out of this project:
Honestly, What I want to do is get it so I can look at myself from the front and not feel kind of chubby. It’s always been a problem of mine and it’s my goal to just get rid of it.
