Yo! I forgot to update yesterday, and today is a break day, so I'll write about it now.
I DID IT! I got up to 2.4 miles for cardio! It didn't even feel like too much of a push. So, either I was slacking off too much when I was running before, or my cardio has already gotten better. I'm gonna say it's probably the first one, but whatever. Muppet Treasure Island was on TV; I love that fucking movie.
Weights were meh, unfortunately. Because my bench can't go 90 degrees, I've decided not to do shoulder presses, because I feel like it's really messing up my back when I do it standing/sitting with no back support. I did three sets of Ref Calls instead of two to make up for it. From now on, I'll do 3 of ref calls, and 3 of TVOs. Luckily, however, I think I can already move up my weight for shrugs. Huzzah!
I'm still having problems with the back workout. The two exercises I've got are fine (I found a third, but I can't do it on my shitty bench; luckily, I'll be looking for new benches on craigslist in the coming days), but I feel like they're just working my shoulders. Again, any help here would be appreciated (remember, I don't have a pull-up bar, so stick to bar/dumbbells). You can check out what I've got already here.
Oh, and about the break day; I realized that I might as well just take a break day after every three day cycle; this means that each week my break day(s) will be different.
That's all for now,
Daniel
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-STEVE LIM!!!-
ReplyDeleteLol, great stuff Korn. I've actually read over your whole blog, very interesting stuff. I just wanted to sum up and share my thoughts on a few things. First off, you said you wanted one more tricep workout, try a tricep kickback, http://www.exrx.net/Lists/Directory.html
go here and go to upper arms and under triceps braichi--> Dumbbell--> there should be a kickback, it shows you how to do it. Some tips for this, keep your upper arm parallel to the ground and only move ur lower arm and try to squeeze and hold the weight for about 1 second at the top of the motion and you'll actually start to feel the pain by the end of this exercise if you do the proper weight and form!
Also, you wanted some good back workout. Honestly if you are using dumbbells, you can only do rows and pullovers and stuff but this usually works on the depth of your back not the width. So if you're looking to widen your back, you need to do pullups!! Buy a pull-up bar, and if you can't do a pull-up, use a chair for assitance. Otherwise, you'll probably have to go to the gym and use a pulldown machine which you don't have access to.
Also you were asking why your arms weren't hurting the next day even after your workout and i've got an answer, lol. You are doing too many reps!!! You need to increase your weight by a bit, and do about 6-8 or 8-10 reps. But for now, you'll want to probably stick with 8-10 reps. This helps to gain mass and strength pretty quick. 12 reps is way too much and you do 12 reps when you most likely want to tone down or work on definition. So, your last 2 or 3 reps should be very tough and you should be struggling! And also, form is very important. If you see yourself swinging too much, you are most likely using too much weight, and try and squeeze your biceps for a bit at the top to stress your arms.
hmm... i don't know what else to say for now! But keep up the good work and keep me posted! Feel free to share any thoughts or questions too.
Thanks Steve! I'll check out the kickback for my next tricep exercise.
ReplyDeleteYeah, good advice on the reps, I'm gonna up my weight and lower my reps. I'll probably change to 10.
In terms of back, yeah I know there's very little I can do. I can't buy a pull-up bar though, and I'm not going to the gym just so I can do pull-ups, so I'm basically stuck with what I've got now.