So I realized that posting my exercises will be redundant and tiring so I'll just say what I did briefly.
Back
Weight Pullups
Lat Pulldowns
Behind the back Lat Pulldowns
Rows
Deadlifts
Biceps
Preacher Curls
Straight Bar Curls
Bicep Machine
Man, that was exhausting :/
Jon's Workout
Tuesday, February 1, 2011
Monday, January 31, 2011
2 / 01 / 10
I incorporated a new day into my workout which is usually
- Day One : Back / Biceps
- Day Two : Chest / Triceps
- Day Three : Legs
- Day Four : Shoulders
But now I added : Day Five : Core and Forearms.
I realized that my forearms were slacking even though I do dead-lifts and heavy weights. Plus, I needed to strengthen my core to be able to do heavier weight on deadlifts, squats, and ect.
1) Bodyweight Leg Raises superset Crunches : 3 Sets ; 15 reps each ( 15 per exercise )
2) Weight Crunches
1) Bodyweight Leg Raises superset Crunches : 3 Sets ; 15 reps each ( 15 per exercise )
2) Weight Crunches
- 10lbs - 15x
- 15 lbs - 10x
- 20 lbs - 8x
3) Obliques
- 45lbs 10x
- 45 lbs 10x
- 45lbs 10x
4) Farmers Walk
- 60 lbs
- 65 lbs
- 70 lbs
And a bunch of other forearm workouts that I don't know the name for lol
Sunday, January 30, 2011
1 / 30 / 11
Today was legs day. I have a love/hate relationship with squats so I wasn't really looking forward to it. It was a good workout overall with a few downsides.
1) Squats
- 185lbs - 8x
- 205lbs - 8x
- 215 lbs - 8x
- 225lbs - 3x
*NOTE* A bad bad bad stomach-ache kicked in right before i did my last set. I was dying!!
2) Leg Extensions
- 70lbs - 10x
- 80 lbs - 10x
- 90 lbs - 10x
- 100 lbs 8x
3) Leg Curls
- 55lbs - 10x
- 70 lbs - 10x
- 85 lbs - 8x
- 90 lbs - 8x
4) Weight Calf Raises
- 60lbs - 10x
- 80lbs - 10x
- 100lbs - 10x
- 120 lbs - 10x
5) Bodyweight Calf Raises
* I do them three different ways/stances *
- Inward - 20x
- Normal - 20x
- Outward - 20x
After this? I ran home and almost died on the toilet. LOL
Saturday, January 29, 2011
1 / 29 / 11
Today I worked out my shoulders. Having to stop working out 2 days prior to my snowboarding trip on Wednesday of this week, I felt sluggish and unmotivated. As time progress, I fell out of this state and had a great workout.
** These do not include my warm-up set**
1) Shoulder Dumbbell Press
- 50 lbs - 9x
- 55lbs - 8x
- 60lbs - 6x
2) Behind the Back Barbell Press
- 20lbs - 10x
- 25lbs - 8x
- 30 lbs 5x
3) Cleans
- 25 lbs - 10x
- 30lbs - 8x
- 35 - 5x
4) Side Raises with cables
- 30lbs - 8x
- 40lbs - 6x
- 50 lbs 3x
- Cool-down : 30 lbs - 8x
5) Front Raises
- 30lbs - 8x
- 30 lbs - 8x
- 30 lbs - 8x
- Cool-down - 25 - 10x
6) Shrugs with chest press machine
- 180lbs - 8x
- 180lbs - 8x
- 230lbs - 6x
I forgot to mention on more exercise but I don't know the exercise name. LOL
Monday, January 24, 2011
Introduction
Hello, and welcome to my workout blog. I'm currently 18 years old and I am a freshman at Queens College in New York. I'm 6'2 and weigh 164 lbs. I started working out probably one and a half years ago. I was introduced to it by my brother and since then been going 5-6 times a week. I go to Twins Gym; a decent sized gym which is convenient for me because it is only 2 blocks away from me.
I'll be posting as frequent as I can since school is starting and all. Thanks for viewing!
I'll be posting as frequent as I can since school is starting and all. Thanks for viewing!
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