Archive for category Gym

Operation Bulk-Up: Week 1 Day 2

Operation Bulk-Up: Week 1 Day 2

Day 2: Back and Triceps

Exercise Set Reps Weight
Elliptical 1 20 Mins.
2 20 Mins.
Back Extension 1 12,10,8 40 lbs.
2 12,10,8 40 lbs.
3 12,10,8 40 lbs.
Row 1 12,10,8 40 lbs.
2 12,10,8 40 lbs.
3 12,10,8 40 lbs.
Pulldown 1 12,10,8 40 lbs.
2 12,10,8 40 lbs.
3 12,10,8 40 lbs.
Tricep Extension 1 12,10,8 40 lbs.
2 12,10,8 40 lbs.
3 12,10,8 40 lbs.

Day 2 was a lot easier than day 1. I was able to do all my reps and sets at 40 lbs. Day 3 should be good, Legs.

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Operation Bulk-Up: Week 1 Day 1

Operation Bulk-Up: Week 1 Day 1

Day 1: Chest, Shoulders and Biceps

Exercise Set Reps Weight
Elliptical 1 20 Mins.
Chest Press 1 12,10,8 40 lbs.
2 12,10,8 40 lbs.
Fly 1 12,10,8 40 lbs.
2 12,10,8 40 lbs.
Shoulder Press 1 12,8,5 40 lbs.
Bicep Curl 1 12,10,8 40 lbs.
2 12,10,10 40 lbs.

Since this was my first day back to the gym. I couldn’t do more then I did. I know it’s short of what was designed for me but I gotta take baby steps. Maybe I’ll be able to get through tonight’s full program.

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Operation Bulk-Up

So two weeks ago Laura and I joined Planet Fitness.  A week later we signed up for this “Design Your own Workout” class. Our “consultant” Josh asked us a few questions like: what we wanted to achieve, have we been to the gym before and which ones, and how many days we planned on going to the gym.  He then designed a work out routine that would help us achieve our goals.  I told him I was gonna try to go three days.  I have the time just not the motivation.

Yesterday I was supposed to start my routine but I had to help Laura with some homework, so I will be starting tonight, right after I finish writing this.

The workout routine that Josh came up for me was:

* This routine is supposed to come in between two 20 minute cardio sessions.

Day 1
Exercise Sets Reps Weight
Chest Press 3 12,10,8 40
Fly 3 12,10,8 40
Shoulder Press 3 12,10,8 40
Bicep Curl 3 12,10,8 40
Day 2
Exercise Sets Reps Weight
Back Extension 3 12,10,8 40
Row 3 12,10,8 40
Pull Down 3 12,10,8 40
Tricep Extension 3 12,10,8 40
Day 3
Exercise Sets Reps Weight
Leg Curl 3 12,10,8 40
Leg Extension 3 12,10,8 40
Leg Press 3 12,10,8 40
Calf Press 3 12,10,8 40
Glute 3 12,10,8 40
Abdominal 3 12,10,8 40
Ab Crunch 3 12,10,8 40
Torso Rotation 3 12,10,8 40

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