Heath's Road from Chunk to Hunk
Day -4
1.5 hours to do my first workout, trying to figure out my weights and such. BFL Upper body workout: lots of stumbling around and learning what I can and can't lift. Day -3 Cardio Day 17 minutes of walking, my last level 8 pretty much became a 10 and that was it, didn't even really make the Day -2 BFL Lower body. Took a long time to decide on my exercises, still trying to avoid hurting my knees. Leg Extensions: 12-20, 10-25, 8-30, 6-35, 12-30 Butt Blaster: 12 lifts (sounds like gay porn, and it hurt like gay porn) Straight leg deadlifts: 12-45, 10-50, 8-55, 6-60, 12-55 Leg Curls: 8-25 Seated Calf Raises: 12-45,10-50,8-55,6-60,12-55 Standing Calf Raises: 12-30 Crunches: 12,10,8,6,12 Twisting crunches:12 Did good on time, but knees popping through leg extensions even with low weight. Butt blaster (slide to end of bench, until lower body hanging off. Spread your legs, toes touching the ground. Now lift straight legs up above the paralell of the bench. Ouch) was tough, but stretched more than anything else I did. A few sets of those and I wouldn't walk. Straight leg deadlifts only good on last couple of reps when I got good form. Leg curls not so good, knees didn't like it. Seated calf raises seemed useless, but I couldn't figure out about the weights. Will hold a barbell in each hand next time and try. Need bigger than 2x4 for standing calf raises. Surprisingly was able to do crunches, I do some isometric ab stuff at my desk, so maybe that helped. Twisting crunches hurt like hell. Whooped. Day -1 Cardio Day Did the full 20 minute power walk and it was great. The sweat was pouring off of me and it felt good. Might have some problems with shin splints though. Day 0 Today. Resting. Looking forward to tomorrow, had to stop myself from going and doing dumbbell curls. Day 1 Tomorrow: Bench (light because I don't have a spotter) 1 set -Dumb Bell Flyes Seated Dumbbell Press 1 set -Side Raises Lat Pulldowns 1 set -Reverse Grip Pulldowns Close Grip Pulldowns 1 set- Lying dumbbell extensions Standing curl 1 set- Hammer Curls |
Day 1:
Using BFL Pattern: 12xZ, 10x(Z+5), 8x(Z+10), 6x(Z+15), 12x(Z+10) Bench (light because I don't have a spotter) 1 set -Dumb Bell Flyes Seated Dumbbell Press 1 set -Side Raises Lat Pulldowns 1 set -Reverse Grip Pulldowns Close Grip Pulldowns 1 set- Lying dumbbell extensions - Failed Standing curl 1 set- Hammer Curls 72 minutes, have to pick up the pace and rest less. Bad form on the flyes? Couldn't feel them in my chest. Need to add at least 5 to start of bench Took 28 minutes to complete first two sets. GD adjustable barbells!!! Have to have really good form with shoulder lifts. Need to add 10 to pulldows, 5 to reverse pulldowns Shoulder muscle failure on dumbbell tricep extension, only did 2 ~ 15, 3 ~ 10. Did great on curls. |
I definitely have to start going to bed earlier. The past two days I snoozed through my alarm and about gave up, so I just end up late for work.
Did my 20 minutes of cardio with a power walk today. Slowed down to much on the less intensive period, but pushed myself a little harder at the end. Now just cold and soaking wet sitting on a conference call. Tonight, did a BFL set of crunches. |
Dear Heath,
only one remark: if you have knee problems, skip leg extensions and leg curls - both are very well known knee killers... (Having a husband with very sensitive knees I am an "expert".) Wonderful start, keep up the good work:-))) Cheers: Eva |
Using BFL pattern:
Dumbbell Step ups (10, 15, 20, 25, 20) 12 butt blaster Seated calf raises Leg Curls (out of sequence) Straight leg deadlift (45,50,55,60) 25x55 (superset deadlift) Crunches 12 Twist Crunches Calf raises are not effective, have to find another way to do them or use MUCH bigger dumbbells (or switch to standing with a bar, or use a bar?) Want to switch to working biceps and chest instead of quads. Just too much knee pain. Going to see the Dr. about it. Got really tired from crunches today and I could really feel it in my abdomen. |
Took a lot to get going this morning. Awake at 5:35, out of bed at 5:55, took a lot of getting to go.
Got sick just 5 minutes in, always real nauseous first thing in the morning, but kept walking it out. Even though felt bad, kept the same pace as my last power walk, pushed hard at the end. |
Did get my workout in, but late today, shoulder gave out on me a couple of times, will update later.
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Broke foot. That'll slow me down.
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Hi Heath - thanks for stopping by my gym log - yes, it is worth it :thup:
OMG - you broke your foot??? How did you manage that ???? |
Hey Demi- See my journal for details
Bench - 60-75,70 Flyes - 12x15 Dumbbell Press - 10-20,20,20 Pulldown - 45-60,55 upright row - 55 Reverse Grip - 55 Close Grip - 35-50,45 Reverse curls - 15 Preacher Curls - 35-50,45 (failed after 7) Hammer Curls - 15 Can add 5 more to pulldowns. Did good on shoulders with dumbbell presses, can try for 25 at end. (OK, this is weird. I can post my weight for all the world to see, but I'm embarassed as hell about how little weight I'm starting out with...) |
Gotta wait until I can walk again until I get back in to the gym. Until then, using Reebok exercise band in bed and in the easy chair.
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Whoops too long. In the past couple of weeks, I've gotten in four sessions of UBW, one session of the first WAP DVD on Saturday (after my UBW), one 23 minute session on the heavy bag.
Did another session on the heavy bag last night. Felt good. |
6 rounds on the heavy bag. Can't do that two nights in a row. WAP video tomorrow night and some crunches.
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Yesterday -
BFL upper body (modified) Bench 60(x12),65(x10),70(x8),75(x18) Flyes 20(x12) Dumbbell Press 10(x12) 15(x18) 20(x18) Side Raises 2.5(x12) Pulldowns 50(x12),55(x10),60(x8),65(x6),60(x12) Upright row 65(x12) Curls 30(x12),35(x10),40(x8),45(x6),40(x12) Hammer curls 20(x12) Close grip pulldowns 30(x12), 35(x18), 40(x18) Feeling pretty automatic now. Could go up some more on bench, but need a spotter. In another week, will go up on pulldowns. Really liking the development in my arms, but all my shirt sleeves are getting tight (not from huge muscles, but the combination of muscle and fat is definitely stretching fabric). |
23 minutes with the heavy bag last night
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