Test Total Body Workout #2

My test is to workout everyday for 7 days and to see how I feel at the end of the 7 days .

Started 10/15/2012

Test workout is:

Barbell deadlifts.

Dumbbells bench presses.

Barbell bentover rows.

Ez-bar bicep curls.

Two-arm tricep extensions.

Arnold presses.

Walking lunges.

Torture twists.

Bridges.

Lying legs raises.

Sit-ups

Left side only - set 1 and 8 reps.

Reverse bicep curls

Tricep kickbacks

Shrugs.

Floor presses.

Bentover rows.

Shoulder presses.

Leg extensions and leg curls.

Seated calf raises.

Walk 1-way for 4 minutes.

Stretches for 4 minutes.

Total time I think will be 50 minutes for the start and will go down to 40 minutes.

BodyBuilding Results October. 15. 2012

BodyBuilding Results October. 15. 2012

Dorian Howell

Total weight 161 1/2. Body fat % unknown.

Body measurements:

Shoulders 47 inches. I measure 2 inches down from my shoulder bone to keep all results the same measure spot.

Chest 39 inches. I measure on top of my nipples again to keep all results the same measure spot.

Abdominals 27 inches. I measure 3 inches up from my belly button.

Hips 36 1/2. I measure 6 inches down from my belly button.

Right upper arm 14 1/4 inches. I measure 4 inches off the line from elbow.

Left upper arm 13 1/2inches. I measure same as right.

Right lower arm/forearm 11 1/2 inches, I measure 2inches off the line from elbow.

Hand downward with both hands.

Left lower arm/forearm 11 inches, I measure same as right.

Right thigh 22 inches. I measure 8 inches off knee cap in a spot that gone in a bit.

Left thigh 21 inches. I measure same as right.

Right calves 14 1/2 inches. I measure 11 inches from the floor.

Toes pointed up.

Left calves 14 inches I measure same as right.

Total inches 270 3/4

I will work on my left side with 1 set of 8 reps. exercises:

Reverse bicep curls, Tricep kickbacks, Shrugs, Floor presses, Bentover rows, Shoulder presses,

Leg extensions and leg curls, seated calf raises

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Test Total Body Workout #1

First off, here's the first post and first workout I did using this type of training

http://bodybuilding.dorianhowell.com/10/test-total-body-workout-1/bodypictures/

I did skip I think 2 days in total #1 I did 90minutes of biking with my dad and #2 played racquetball with my friends.

I got my total workout time to 27minutes! by having the weights ready for my next workout the following day.

Next way that help save on time was change which exercises I did first here's how I changed it

Exercise #1 Machine bench press and triset with barbell deadlifts and sumo squats.

#2 Barbell bent-over rows follow by weighted chair dips.

#3 Standing ez-bar bicep curls. I know that using barbell would has save more time then using a EZ-bar, because I have to put on the plates but I got a better biceps workout using EZ-bar.

Time saver would be right here to do barbell bicep curls and hang clean press right now.

#4. Bridges follow by lying straight leg raises I didn't get my legs fully straight doing this.

#5. tortue twists follow by sit-ups feet under dumbbells.

Time saver again would be to do torture twist first then sit-up, leg raise and bridges because I have to move to my bench to do them.

I only felt pain after doing the workout for 2 days in a row, and on 3 day I skip to bike with my dad.

Overall I will keep doing this type of training because I feel better.

Test Total Body Workout #1

My test is to workout everyday for 7 days and to see how I feel at the end of the 7 days .

Started 10/8/12.

Test workout is:

Machine chest presses first set was warm up lbs plates 4 x 6 reps.

real set lbs plates 6 x 5 reps.

Barbell Deadlifts first set was warm up lbs 50 x 5 reps.

real set lbs 155 x 5 reps.

I did superset with chest press and deadlifts, than rested 2 minutes.

Barbell bent-over rows. lbs 85 x 8 reps

Sumo squats. lbs 75 x 16 reps

Chair triceps dips lbs 40 x 11 reps.

Standing barbell biceps curls lbs 55 x 6 reps.

Bridges x 21 reps.

Leg raises x 12 slightly bent knees I must get my knees straighter.

Torture twists x 5 reps. each hold 1 second I'm, working up to more seconds hold.

Sit-ups x 11 reps.

Hang-clean and presses. lbs 70 x 1 1/2 reps

I think it's 60ft.

walk 1-way time for 4minutes to see how mary times I can walk back and forth.

8 times.

stretches = 4 minutes

total time of everything 40minutes.

Funny workout and I feel great after the workout

 

Legs Workout: 9/27/12

good mornings as warmup

sets 3 and reps 10. rest a minute.

barbell deadlifts

set 1 and reps 6 150lbs. rest 4minutes.

set 1 and reps 6 120lbs. rest 2minutes.

at this point my left side of lower back was in pain.

twists to help with the pain

set 1 and reps 15 on each side.

standing side bends

set 1 and reps 10 on each side.

lying leg curls

sets 3 and reps 15 50lbs. rest a minute.

sidesteps, sidejumps, quick side steps.

set 1 of each, reps 3, 5, 10.

sumo squats

sets 3, reps 12 40lbs the weight felt really light after doing the deadlifts. rest a minute.

leg erxtensions

sets 3, reps 14 100lbs to get a pump in the quadriceps. rest 30seconds if that.

stretches.

Back and Biceps Workout: 9/25/12

Wide-grip lat pulldown superset with plams facing the body and narrow-grip lat pulldown.

sets 3 and 12-10 reps. rest inbetween sets 90seconds.

standing barbell bent-over row

sets 3 and 12-10 reps. rest the same.

seated low row

sets 3 and 10-8 reps high weight. rest the same.

bent-over dumbbell row without leg on bench

sets 3 and 12-10 reps. rest the same.

I wanted to do dumbbell pullovers but my back was done.

Biceps

Ez-bar bicep curls back against the wall wide-grip rest then narrow-grip

sets 2 and 10 reps of each wide and narrow. rest the same.

now time to do abs or stretch or both!

 

Body Building Workouts - Weekly Updates #1

8.27.12 Arms workout with a focus on  building a balances between both arms.

Morning walk for 29 minutes & right after walk stretches for 15 minutes.

Evening workout fpr 40 minutes

Total sets with both biceps sets 5.

Total sets with both triceps sets 5.

Total sets with both deltoids sets 4.

Total sets with both forearms sets 4.

Left arm sets 2.

Barbell bicep curls reps 10 lbs 50. (triset) Tricep pulldowns reps 12 lbs plates 3 (triset) Barbell shoulder presses reps 6, lbs 50.

Dumbbells bicep curls reps 10 lbs 40. (triset) Overhead both arms tricep extensions reps 12, lbs 30. (triset) Barbell hang clean without lower body movement. reps 6, lbs 50.

ALT hammer curls reps 8, lbs 50. (superset) Tricep kickbacks reps 12, lbs 20.

 

8.28.12

Afternoon walk with dad for 35 minutes.

stretches for back and chest.

Lat pulldowns sets 3, reps 10, lbs 5 plates.superset with dumbbell pullovers sets3, reps 10, lbs 40.

Dumbbells shoulder shurgs (hold for 1 second on top and bottom) sets 3, reps 12, lbs 80. superset with barbell bentover rows sets 3, reps 10, lbs 60. Chinups. sets 3, reps 5, lbs body weight.

Ab crunches total reps 50. Leg tucks total reps 50. Bentover twists total reps 50.

Machine chest press. sets 5, reps 10, lbs 4 plates. Chest flyes sets 5, reps 12, lbs 20. 2 more sets of machine chest press. sets2, reps 10 lbs 4plates. pushups sets3, reps 10 lbs bodyweight with low rest.

8.29.12.

Legs

I started with a warm up of Jumping jacks to 10 reps triset hi knees to 10 on each leg triset hi knees with hip twists to 10 on each leg. 3 sets of all of them.

Barbell lunges I used just a 5 pound bar no plates

8.30.12 Racquetball for 2hrs

8.31.12 Racquetball for 3hrs at 5:30 to 8:30pm

When you don't give up, you cannot fail!

Walk for 90mins at 2pm to 3:30pm

Workout at 1am to 2am

Total sets of machine chest press 10.

Machine chest press lbs 4plates, reps 10. superset with barbell bentover at 90D. rows. sets4, reps 15, 15, 12, 12. lbs 50. standing and bent over twists to 10 reps each.

Machine chest press same. superset with lat pulldowns lbs 4plates reps 12, sets3. and Leg tuck set 4 reps 10.

Machine chest press same. superset with pullovers. lbs 40, reps 8, sets 3. ab crunches sets 5, reps 10.

Hang clear press sets 3, reps 5, lbs 50. superset with dumbbell bent over rows. sets 3, reps 10, lbs 60.

barbell bicep curls. sets 3, reps 8. lbs 50. superset side/bent over raises. sets 3, reps 10, lbs 20.

rest 1min

barbell standing wrist curls. sets 2. reps 15.

left arm only

dumbbell bicep curls. sets2 reps 10, lbs20.

dumbbell wrist curls. sets 3 reps 10. lbs 10.

hand grip. sets3, reps to failue.

I feel that my left forearm is dead. My chest is doing good maybe could have hit it harder but I wanted to do some deltoids work. My back needed to hit a lot harder.

9.01.12

Morning workout

a 24minutes body weight only which I felt it in my shoulder and legs the most.

Today was going to be legs, but my hamstrings and calves are still haven't recovery yet. so I did a light legs workout, then did my arms.

Leg curls. sets 3, reps 20, 20, 12, lbs 25. Leg extensions. sets 3, reps 10, lbs 25.

Standing calf raises. sets 2, reps 15, lbs body weight.

Dumbbells bicep curls. sets 3, reps 10, lbs 40. overhead two-arms tricep extensions. sets 3, reps 10. lbs 40.

Free-weight preacher curl. sets 3, reps to failure, lbs 50. this give me a pump in my biceps.

9.02.12

Walk for 30minutes

Evening workout was a back and chest workout, but I was tired so not my best workout.