Friday, December 30, 2011

Day Two


So, this was Day Two, but it was also the first day of the "Bigger, Better Arms" workout from DailyBurn. All biceps work today, although I did a little bit of triceps work at the end (nothing crazy, just some tricep presses with a 50 lb weight to feel a little more balanced after all the bicep work). Anyway, my arms were killing me by the end, and I wasn't able to finish two sets of one exercise (these "21s" are brutal - you do half a curl, release, full curl, then down to half, then back up to full, then release... that's one rep...) and by the end of almost every set, I was pushing right up to failure. I didn't pace my weight well at all, and probably overexerted my arms too early into the workout...

Standing Dumbbell Curls

Set 1: 10 reps x 35 lbs
Set 2: 8 reps x 35 lbs (actually did the first two at 40 lbs, but my left bicep in particular just could not handle it)
Set 3: 6 reps x 35 lbs (failure at 4 reps, took a quick rest, and pushed through the last two)

Dumbbell Curl - Incline

Set 1: 10 reps x 30 lbs 
Set 2: 8 reps x 25 lbs (I was actually supposed to UP the weight here, but my arms were actually fatiguing quickly. 
Set 3: 6 reps x 25 lbs

Dumbbell Curl - One-Arm, Incline Bench

Set 1: 8 reps x 25 lbs
Set 2: 8 reps x 25 lbs
Set 3: 8 reps x 25 lbs

21s - EZ Bar

Set 1: 8 reps x 50 lbs
(Was unable to finish sets 2 or 3)

Hammer Curl - Cable, Rope Attachment

Set 1: 10 reps x 50 lbs
Set 2: 10 reps x 50 lbs
Set 3: 10 reps x 50 lbs

 (Yay! Something not TOO strenuous. This was a nice way to end the workout. I'll move to 12 reps per set next week, and then up the weight to 60 lbs after that.)

I'm realizing that next week I should go 25 / 30 / 35 on all the 10-8-6s. I got too excited with the standing dumbbell curls, and my arms were fatigued by the time those were done. I've also got to fight my way up to 10 reps per set on the one-arm curls. Thankfully I've recovered pretty fast (yay post-workout protein!!)

Let's go Day Three!

Thursday, December 29, 2011

Day One

Today was Day One.

Well, that's dramatic. Mostly, it was just Day One of my plan to actually document me working out, but it's hopefully also Day One of getting myself on a real, honest-to-god schedule that will get me to work out six days a week consistently.

Let's back up.

I'm 22-years-old, and I'm a martial artist and fitness enthusiast. I joined the site DailyBurn this past summer as part of a larger effort to train myself to start supplementing my karate training, especially when I'm at college and don't have the benefit of getting to be in the dojo every day. I forgot about it pretty quickly, until recently, and now I'm making a point of using it daily for these last few days of 2011, and for 2012. It's a pre-New Years resolution, of sorts. I'm writing this blog for anyone who's interested, I suppose, but mostly for myself -- to keep myself motivated, and keep track of my progress (or lack thereof).

My goals:
* Continue to build my arms.
 * Work on developing chest and back.
 * Shed some of the fat covering my six pack / make my six pack more prominent.
 * Go from my current weight of 171 (already up from 167) to around 180.
 * Take my body fat percentage from around 15% down to 10%. 

I'm trying the "Bigger, Better Arms" training program on DailyBurn -- it's a six-week, three-days-a-week (I'm doing Monday/Wednesday/Friday) program that focuses on building muscle for the biceps, triceps, shoulders and forearms. I'm rounding it out on Tuesday/Thursday/Saturday with my own workout routines to build the chest, back, legs, and abs.
Today was my first workout using my Tue/Thu/Sat workouts, although I abbreviated it because I wasn't going to make it to the gym. So basically it was really just a light abs workout, with some pushups:

Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps


Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Russian Twists

Set 1: 15 reps
Set 2: 15 reps
Set 3: 20 reps

Set 1: 30 secs
Set 2: 30 secs

Noticing that my abs are stronger than my lower back, so I have to stop because of my back long before my abs really get sore. I'm definitely going to have to work on strengthening my back to start really working my abs. Tomorrow I start my "Bigger, Better Arms" program, which starts with essentially all bicep work tomorrow, then moves to triceps on Monday, and forearms and shoulders on Wednesday. So I'm guessing by tomorrow night, my arms will be pretty sore...

Here comes Day Two.