Week #3 of Working Out

November 27, 2009 — Muscle Fitness Tips

I am finding myself to be very happy when working out. Not only that, my training program seems to be a success as well. I have lost body fat, gained muscle mass, better flexibility, and more energy. I haven’t felt this good in such a long time, ever since I was sick for a long period of time. However, I have made a mistake, but I have managed to overcome my mistake.

THIRD WEEK OF WORKING OUT

My third week of training was a success. I have gained another two pounds from 183 to 185 and my pants, shorts, jeans, and etc. are all not fitting me no more. 

……….All my pants are fitting me too big now which feels great!

……….Now, you can visually see my six pack which also feels so great!

WEIGHT TRAINING MISTAKE

Every single day that I work out, I be sure to put aside at least 30 minutes of stretching. However, for some reason, I never realized to stretch my calf muscles. It never came across my mind until I injured the back of my ankle all becuase I do not stretch my calf muscles. Ever since that incident, I have been stretching my calves everyday and at the end of the week, my strain ankle has recovered what I would say at about 75 percent now, so remember, stretch, stretch, and stretch all your muscles.

STRENGTH/MUSCLE BUILDING PROGRAM

During third week of training, I have started my strength/muscle building program. For my first week of doing this program, I have seen a change in my body.

Here is my strength/muscle building training program. I

………If you have any opinions on anything please leave a comment.

THIRD WEEK OF WORKING OUT

I have implemented this training  program and it has worked like a charm, so leave a comment if you have any opinions at all. These exercises will require more motivation and determination for the fact that it requires doing heavier weights.

MONDAY (CHEST)

  • 30 minutes of stretching.
  • Barbell Bench Press / (1st set Warm up 15-20)  (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
  • Incline Bench Press / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
  • Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Incline Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Cardio for 15 minutes
  • 30 minute Ab workouts

TUESDAY (ARMS)

  • 30 minutes of stretching.
  • Bicep Curls / (1st set Warm up 15-20)  (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
  • Straight Bar Curls / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
  • Machine Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
  • Cable Tricep Pressdowns / (1st set Warm up 12-15) (2nd set 4-6) (3rd set 4-6) (4th set 4-6)
  • Lying Tricep Extensions / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
  • Dips / (1st set 8-10) (2nd set 8-10) (3rd set 8-10)
  • Cardio 15 minutes.
  • 30 minute Ab workout

WEDNESDAY (LEGS)

  • 30 minutes of stretching (including calves).
  • Squats / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
  • Leg Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
  • Dumbbell Lunges / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
  • Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
  • Laying Leg Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
  • 30 minutes of Ab Workout

THURSDAY (BACK)

  • 30 minutes of stretching.
  • Lat Pulldowns / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
  • Barbell Bent Over Rows / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
  • Dead Lift / (1st set Warm up 15-20) (2nd set 6-8) (3rd set 6-8) (4th set 6-8)
  • Barbell Bent Over Row / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
  • Cardio 15 minutes. 
  • 30 minutes of Ab Workout

FRIDAY (SHOULDER)

  • 30 minutes of stretching.
  • Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
  • Front Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
  • Bent Lateral Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
  • Military Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
  • Cardio for 15 minutes.
  • 30 minutes of Ab Workout

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my third week of working out went very well.  I felt great and better then ever.  My whole body still had a light soreness, but it feels great. 

My goal is to gain another 8 pounds with about an 8-10 percent body fat during my weight lifting program.  It’s not going to be easy and it will take some time, but I will get there.  I have done it before.

Here you will find more information on weight training and also find more information on training programs, bodybuilding, and fitness training.

In your opinion, what makes a great workout program or what have you heard that works real well.

Posted in 6 Week Training Program. Tags: . No Comments »

Week #2 of Lifting Weights

November 1, 2009 — Muscle Fitness Tips

Lifting weights can be a success only for the individuals who are committed and motivated.  It takes dedication to reach your goals, but once you get started, you will never stop.  Working out becomes a drug that you become very much addicted to and it gets tougher to quit.

SECOND WEEK OF WORKING OUT

My second week of lifting weights has become a success.  Last week, I started off by weighing in at 181 pounds, and at the end of my second week, I gained 2 more pounds weighing in at 183 pounds.  I do feel stronger and faster than I did last week.

My workout program was the same program as I did last week, and it is working very well for me.  Now, when I go back to the gym tomorrow, I will start my muscle building program.  I will keep you up to date with everything next week such as my training program, my weight, and etc.

Weight Training Injury

When working out last week as I was doing bench press, from stupidity, I decided to see how many times that I am able to rep 315 pounds because that weight use to be easy before I got sick.  I used to rep 315 about 10-15 times per set.

However, I haven’t lift that weight for about 8 months because I was sick and I just started lifting weigts again last week, and when I lift 315 this past Friday I did two reps and I injured my shoulders.  That was a big mistake.  I should be ok by next week, but luckly I will be ok because I could of been seriously injured.  DON’T MAKE THE SAME MISTAKE I DID.

SECOND WEEK OF LIFTING WEIGHTS

I started off light, but I decided to do a body part for each day of the week.

MONDAY (CHEST)

  • 30 minutes of stretching.
  • Barbell Bench Press / (1st set Warm up 15-20)  (2nd set 8-12) (3rd set 8-12)(4th set 8-12).
  • Incline Bench Press / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Dumbbell Flies / (1st set 12-15) (2nd set 12-15) (3rd set 12-15).
  • Cardio for 15 minutes

TUESDAY (ARMS)

  • 30 minutes of stretching.
  • Bicep Curls / (1st set Warm up 15-20)  (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
  • Straight Bar Curls / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Cable Tricep Pressdowns / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12)
  • Dips / (1st set 12-15) (2nd set 12-15) (3rd set 12-15)
  • Cardio 15 minutes.

WEDNESDAY (LEGS)

  • 30 minutes of stretching.
  • Squats / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
  • Leg Press / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
  • Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
  • Laying Leg Curls / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
  • Cardio 15 minutes.

THURSDAY (BACK)

  • 30 minutes of stretching.
  • Lat Pulldowns / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
  • Barbell Bent Over Rows / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Dead Lift / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12)
  • Cardio 15 minutes. 

FRIDAY (SHOULDER)

  • 30 minutes of stretching.
  • Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
  • Front Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Bent Lateral Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Cardio for 15 minutes.

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my second week of lifting weights went very well.  I felt great and better then ever.  My whole body still had a light soreness and it felt great just like last week. 

My goal is to gain another 10 pounds with about an 8-10 percent body fat during my weight lifting program.  It’s not going to be easy and it will take some time, but I will get there.  I have done it before.

Here you will find more information on weight training and also find more information on training programs, bodybuilding, and fitness training.

In your opinion, what makes a great workout program or what have you heard that works real well.

Posted in 6 Week Training Program. Tags: , . 5 Comments »

Week #1 of Weight Training

October 26, 2009 — Muscle Fitness Tips

Weight training is never easy especially bodybuilding for beginners, even after being out for a while.  Even  if you haven’t weight train for a while, you must always start as weight lifting for beginners.  You have help adjust your muscles to weight training and get the muscle memory back.  It may take some time, but always start off small.

FIRST WEEK OF TRAINING

My first week of weight training, or bodybuilding, and even weight lifting  after being sick for about 8 months was great!  Before I started, I weight at a solid 190 pound with about 9 percent of body fat.  However, after checking it today, I only lost 9 pounds, so I now weight 181 pounds with 11 percent body fat.  Not too bad huh??

FIRST WEEK TRAINING PROGRAM

I started off light, but I decided to do a body part for each day of the week.

MONDAY (CHEST)

  • 30 minutes of stretching.
  • Barbell Bench Press / (1st set Warm up 15-20)  (2nd set 8-12) (3rd set 8-12)(4th set 8-12).
  • Incline Bench Press / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Dumbbell Flies / (1st set 12-15) (2nd set 12-15) (3rd set 12-15).
  • Cardio for 15 minutes

TUESDAY (ARMS)

  • 30 minutes of stretching.
  • Bicep Curls / (1st set Warm up 15-20)  (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
  • Straight Bar Curls / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Cable Tricep Pressdowns / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12)
  • Dips / (1st set 12-15) (2nd set 12-15) (3rd set 12-15)
  • Cardio 15 minutes.

WEDNESDAY (LEGS)

  • 30 minutes of stretching.
  • Squats / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
  • Leg Press / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
  • Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
  • Laying Leg Curls / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
  • Cardio 15 minutes.

THURSDAY (BACK)

  • 30 minutes of stretching.
  • Lat Pulldowns / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
  • Barbell Bent Over Rows / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Dead Lift / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12)
  • Cardio 15 minutes. 

FRIDAY (SHOULDER)

  • 30 minutes of stretching.
  • Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
  • Front Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Bent Lateral Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
  • Cardio for 15 minutes.

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my first week of training went very well.  I felt great and better then ever.  My whole body had a light soreness and it felt great. 

My goal is to gain another 10 pounds with about an 8-10 percent body fat during my weight lifting program.  It’s not going to be easy and it will take some time, but I will get there.  I have done it before.

Here you will find more information on weight training and also find more information on training programs, bodybuilding, and fitness training.

In your opinion, what makes a great bodybuilding for beginners training program or what have you heard that works real well.

Posted in 6 Week Training Program. Tags: , , . No Comments »

Feeling Better

October 15, 2009 — Muscle Fitness Tips

Since I have been feeling GREAT now after eight months of struggling what my unknown illness could be, and since now my doctor said that I am now able to start going to the gym, I was happy and excited.  Not only that, I am able to start working again.  I am a full time Personal Trainer. 

Now I am able to begin my muscle building program, but I will have to start as a Beginner since I haven’t been able to workout for about eight months. 

I will keep you updated on my progress.  I will be starting on Monday, and my goal would be to gain about 10-15 pounds of lean muscle mass.  I am now 5′10 and weight at 180 pounds. 

I will tell you my weekly exercises, workout routines, and training programs that I get from my website http://www.muscle-fitness-tips.net and tell you how it is working for, so maybe you can do it. 

IF YOU HAVE ANY TIPS OR OFFER ANY SUGGESTIONS….PLEASE LET ME KNOW.

Posted in Plans & Ideas. Tags: . No Comments »

Mystery Diagnosis “The Unknown Illness”

October 15, 2009 — Muscle Fitness Tips

Mystery diagnosis is a scary problem that nobody deserves to go through. You become depressed, you lose weight, and you feel as you just want to stay home all day and do nothing.  Let me tell you about my struggle from a serious unknown illness to being healthy, happy, and back to the gym again.

The Beginning of The Unknown Illness

I have always been a very athletic, healthy, and musclar individual.  I have played football, baseball, track, and wrestling ever since I was 7 years old until one day when I was outside working on the yard when all of a sudden my chest felt like as if it collapsed and I started having major chest pressure and shortness of breathe.

Mystery Diagnosis

After that incident, this problem was occuring all day everyday and it was unbearable.  I went to the Emergency Room twice, and both times they have done a Chest X-Ray and EKG and every time it came back normal.  I then became depressed and kept to myself all day everyday.

I went to several doctors and they began to say that I might have a serious heart problem and after hearing that, my heart dropped big time.  However, during that time, I have just been diagnosed with hypertension (High Blood Pressure).  Doctors where unsure of my problems and did further testing and again, it came back normal everytime.

Mystery Diagnosis Uncovered

Eight months later and about 10 attempts later, I finally found a good doctor that sat down with me, listened, and took his time to go down the list of problems that I was going through, so he gave me a lung function test and found out that I had Asthma all this time.

Happy Ending

SpeedNever again will I take my health for granted again, and thanks to that doctor, I was able to run again, workout again, and get big again.  I used my website http://www.muscle-fitness-tips.net to implement all my training programs, workout routines, and exercise programs to make me feel good and look great again.

 

IF YOU HAVE BEEN THROUGH A SIMILAR EXPERIENCE OR KNOW SOMEONE WHO HAS…..PLEASE LET ME KNOW!!!

Posted in Health. Tags: , . 4 Comments »