Workout Review: 1st Time Doing Workout Two

That was tough to say the least. But my muscles were burning and sweat was lashing off me from everywhere (ugly thought, huh?). I’ll go through each exercise and give you the details;

Raised-Feet Crunch (Upper Abs) 12x = A little more tension on the abdominal area and that lovely burn came back.
Raised Knee-in (Lower Abs) 6x = My right hip was playing up during this exercise. There was a nipping feeling in my hip joint. Maybe just have to get my hips use to getting into this position.
Corkscrew (Obliques) 8x = One word for this DISASTER! I could hold my legs up, but pushing my big bulky frame up and then twisting it. I couldn’t keep any form for this exercise. I’ll keep trying it until the end of the week and then review myself again.
Swim (Lower Back) 10x = This went well, I felt more across my belt line than usual.
Squats with Dumbbells (Glutes) 12x = Yeah the going up part is a lot harder now than before. But all is good and glutes are burning.
Pile Squat with Dumbbells (Hamstrings) 12x = Just like the squats with dumbbells this is more effective and I can feel the extra tension.
Fly (Chest) 12x = Going good with the fly, this time I am doing my fly slower and I am feeling it burn!
Bench Press (Chest) 12x = Again just like the fly I am slowing down on this one and letting my chest muscles burn and it feels good.
Bent-Arm Dumbbell Row (Back) 12x = I really enjoyed this and I can really feel it in my shoulder blades. Awesome!
Side Raises (Shoulders) 12x = I need to work on this one. I am having difficulty pushing the weights up to shoulder hight, but I am going to keep pushing until I can.
Hammer Bicep Curl (Biceps) 12x = Excellent, not only am I feeling this in my biceps but I am now feeling it in my forearms.
Tricep Press Up (Triceps) 12x = Another tough one, but I managed to push this one through with good form and I can feel my muscles noticing the extra work on this one.

NOTES:

I managed to do this circuit twice this morning. I had to really push myself with this, not only because it was a new workout but also because I didn’t get a good sleep (my son is teething 🙂 so fun all round!).

I haven’t added any weights to my dumbbells; one dumbbell has two 2.5kg (5.5lbs) plates and then the bar is 1.5kg (3.3lbs).

So 1 dumbbell is a total = 6.5kg (14.3lbs).

I am lifting a total of 13kg (28.6lbs)

Home Abs Workout

Here is a cool abs workout that I found on the you know what tube that I’d like to share with you all. He’s a big bulky guy ::git!::

Workout Upgrade – Start Burnin’

So next week I am going to be stepping up my strength training workout. My muscles have already gotten use to my current workout so it’s time to start them burnin’ again!

Check out my workout upgrade;

Mon, Wed & Fri – Strength Training

• Raised-Feet Crunch (Upper Abs) 12x
• Raised Knee-in (Lower Abs) 6x
• Corkscrew (Obliques) 8x
• Swim (Lower Back) 10x
• Squats with Dumbbells (Glutes) 12x
• Pile Squat with Dumbbells (Hamstrings) 12x
• Fly (Chest) 12x
• Bench Press (Chest) 12x
• Bent-Arm Dumbbell Row (Back) 12x
• Side Raises (Shoulders) 12x
• Hammer Bicep Curl (Biceps) 12x
• Tricep Press Up (Triceps) 12x

Tuesday, Thursday & Saturday – Cardio Interval Training

• 20 minutes on an exercise bike; starting with a 2 minute average pace and then a 2 minute fast pace (this is one set); doing 5 sets.

NOTES:My blood pressure a lot better now, so that’s another reason to step things up (especially with my cardio). My goal with this new workout is to do three circuits each session. I am also wanting to push and get on top of my cardio workout as I only followed the cardio workout once since I have started this year. Sunday is my day off.

If anyone has any tips/suggestions for my workout please give me a comment, thanks!

Tuesday 15th – Tummy Fighting Back!

Today was difficult, tummy was growling a lot today. I went a little off track but nothing to serious.

Breakfast – Quaker Oatmeal, whey, 1 table spoonful of peanut butter & hot low-fat milk.

Snack 1 – raw carrot

Lunch – Two slices of wholemeal bread, 2 boiled eggs, thin-cut slice of cheese, and a table spoonful of mayo

Snack 2 – apple

Dinner – Pork soup (on the bone)

Snack 3 – Oatmeal, 1 table spoonful of peanut butter & hot low-fat milk.

Snack 4 – Star Fruit (x2)

The Amazing Adventures of Dietgirl

If you are really serious about losing the weight and you want some encouragement and inspiration to flab fighting then you should check out “The Amazing Adventures of Dietgirl” dah da da dah!!

This is my new hero!

You can read about Shauna Reid‘s struggle with being a “porker” (is that right?) and how she over came her weight problem on to a better and fuller life.

I have started reading back to her posts from 2001 and I am in stitches reading it. Shauna has also written a book, that I am trying to get a hold of. If any one knows were I can buy it using a Paypal account and have it delivered to Indonesia then drop me a line.

Stepping It Up!

I have now being doing strength training for two weeks following my current workout, now I have stepped up and I am doing 3 circuits.  I was excited about stepping it up, I woke up on the ball at 4am and sailed through the workout.  Let’s hope I can keep the momentum through until Friday.

Tonight I am going to add some more cardio; I have never done cardio on the days when I do strength training, let see how it works out.

Educating Andrew

When everything was failing and I was inside getting more depressed and loosing my confidence in every way, this would naturally make my stomach get bigger. I don’t for the life of me know why. After trying ‘nearly’ everything I could to lose the lard I picked up a book that I thought would give me a good laugh.

“The Abs Diet” – not a very good title for such a powerful book, very misleading. I had thought of this as an Atkins/Fad/Starve yourself diet book and started to read it not with any intent of buying it, but to have a laugh and kill time waiting for my wife while she was clothes shopping.

The Abs Diet – By David Zinczenko

The Abs Diet lays down the no bull to how to lose the fat and build up muscle. I don’t actually think this is a diet, it’s more of a guide to a healthy lifestyle. I didn’t know that when you build muscle it burns more calories. I had to buy this book and I read it in one day. Then I slowly milled through it again, with my brain plotting and planning.

I also purchased the Abs Work out DVD too; yep call me a sucker their powers of persuasion worked on my and I forked out more money.

The Abs Diet Workout DVD

I started doing this workout DVD but have now adapted it a bit. Working on my man boobs with more chest exercises.

I have also being brushing up on how my muscles are made up, like muscle groups and the likes I got a lot out of The Men’s Health Home Workout Bible. I purely decided to get this book as I don’t have the time to go to a gym at the moment. Ok that’s my book club bit over, and I promise you that I am not on the Men’s Health payroll.

 

Home Workout Bible

My steps to losing weight are; Educate, Initiate & Evaluate. The Initiate is the hardest, but those two pains ring in my mind; discipline or regret.