Chest, Abs, Cardio

My wrist is injured so I didn’t do a lot today.

1. Flat Bench Press 6 sets of 1-3 reps, 4 sets of 8-10 reps with 185lbs. Rest 2 minutes between sets.
2. Incline Dumbbell Flyes 5 sets of 10-12 reps, rest 45 seconds between sets.
3. Russian Twists 1 set of 20 reps.
4. Leg Raise Hold 1 set of 1 minute hold.
5. 100 situps.
6. Cardio bike 10 minutes.

Calves, Biceps And Abs 2/26/17

1. Machine Calf Raises 5 sets of 15 reps, add weight every set, rest 45 seconds between sets.
2. Leg Press Calf Raises 5 sets of 15 reps, add weight every set, rest 45 seconds between sets.
3. Seated Calf Raises 5 sets of 25 reps, rest 30 seconds between sets.
4. Standing Calf Raises 5 sets of 15 reps, rest 30 seconds between sets.
5. Alternating Dumbbell Curls 5 sets of 20 reps, add weight every set, rest 45 seconds between sets.
6. Lying Cable Curls 5 sets of 15 reps with 50lbs, rest 30 seconds between sets.
7. Leg Raises 4 sets of 25 reps, rest 30 seconds between sets.
8. Bike for 7:30 minutes total.
9. Treadmill run for  7:30 minutes total.
10. Sauna for 25 minutes.

Shoulders 2/25/17

Tri-set

1. Dumbbell Rear Delt Flyes 5 sets of 10 reps.
2. Dumbbell Lateral Raises 5 sets of 10 reps.
3. Dumbbell Front Raises 5 sets of 10 reps, rest 45 seconds between sets.

Superset

4. Dumbbell Rear Delt Flyes 5 sets of 15 reps.
5. Dumbbell Shoulder Flyes 5 sets of 15 reps, rest 45 seconds between sets.

Working Set

6. Barbell Upright Rows 5 sets of 20 reps, rest 45 seconds between sets.

Tri-set

7. Machine Rear Delt Flyes 5 sets of 12 reps.
8. Machine Lateral Raises 5 sets of 12 reps.
9. Machine Shoulder Press 5 sets of 12 reps, no rest between sets.

Working Set

10. 45lbs Plate Shrugs 1 set of 100 (stupid) reps.
11. Decline Situps 2 sets of 6 reps with 25lbs, 2 sets of 6-8 reps with 15lbs, 2 sets of 8 reps with 10lbs.

12. Bike 15 minutes (6.4 miles and burned 185 calories)
13. Sauna for 25 minutes.

Back 2/24/17

1. Deadlift 5 sets of 1-6 reps. I did a PR today with 435lbs.
2. Hyperextensions 3 sets of 15 reps with 25lbs added, rest 30 seconds between sets.
3. Lying T-Bar Rows 4 sets of 10-12 reps, rest 45 seconds between sets.
4. Cable Rows 4 sets of 10-12 reps, rest 45 seconds between sets.
5. Smith Machine Barbell Rows 4 sets of 12 reps, rest 30 seconds between sets.
6. Underhand Pulldowns 4 sets of 10-12 reps, rest 45 seconds between sets.
7. Behind The Neck Pulldowns 4 sets of 15 reps, rest 30 seconds between sets.
8. Machine Rows 4 sets of 20 reps, rest 30 seconds between sets.
9. 5 minutes on the Rowing Machine.
10. 5 minutes on the Stair Stepper.
11. 5 minutes on the Bike
12. 40 minutes in the sauna.

Arms 2/23/17

1. Preacher Curls (Scott Curls) 5 sets of 8-10 reps, rest 1 minute between sets.
2. Hammer Curls 5 sets of 8-10 reps, rest 1 minute between sets.
3. Seated Dumbbell Curls 5 sets of 10-12 reps, rest 45 seconds between sets.
4. Reverse Machine Preacher Curls 5 sets of 20 reps, rest 30 seconds between sets.
5. Barbell Skullcrushers 5 sets of 20 reps, rest 45 seconds between sets.
6. Machine Dips 5 sets of 10-12 reps, rest 45 seconds between sets.
7. One Arm Dumbbell Tricep Extensions 5 sets of 10 reps, rest 45 seconds between sets.
8. Tricep Pushdowns 5 sets of 12-15 reps, rest 30 seconds between sets.
9. Situps 4 sets of 20 reps, rest 30 seocnds between sets.
10. Treadmill Run 15 minutes.
11. Sauna for 15 minutes.

Leg Day 2/22/17

1. Squats 3 warm up sets of 6 reps, 4 sets of pause reps with 315lbs (5 second pauses), 1 set of 1 rep with 365lbs, 3 sets of 10 reps with 225lbs.
2. Leg Press 2 sets of 20 reps (4 plates on each side, I was also adding weight for those 2 sets), 1 set of 15 reps (7 plates on each side), 1 set of 10 reps (8 plates on each side).
3. Leg Extensions 5 sets of 12 reps, rest 45 seconds between sets.
4. Seated Leg Curls 5 sets of 20 reps, rest 45 seconds between sets.
5. Hip Flexer Machine 3 sets of 20 reps, rest 45 seconds between sets.
6. Lying Leg Curls 5 sets of 10 reps, rest 45 seconds between sets.
7. Rope Crunches 3 sets of 20 reps with 150lbs. Rest 45 seconds between sets.

Shoulders 2/21/17

1. Dumbbell Press 5 sets of 20 reps, rest 1 minute between sets, add weight every set. 2. Dumbbell Rear Delt Flyes 5 sets of 20 reps, rest 45 seconds between sets, add weight every set. 3. Barbell Upright Rows 5 sets of 20 reps, rest 45 seconds between sets. 4. Machine Rear Delt Flyes 5 sets of 20 reps, rest 45 seconds between sets. 5. Lateral Raises 5 sets of 20 reps, rest 45 seconds between sets. 6. Situps weighted 2 sets of 10 reps with 25lbs, 2 sets of 10 reps with 15lbs, 2 sets of 10 reps with 10lbs. 7. Treadmill with Inline set to 12 and speed at 3.0 for 10 minutes.

How Do I See Myself In Fifteen Years?

Right now I am 18 years old and in fifteen years I will be 33 years old.

My fitness is overall pretty good. I’ve been lifting weights for about three full years. I started lifting weights in 2013 but that first year doesn’t count because I was working out at my house with only an EZ-Bar and two sets of dumbbells. I started officially training in 2014 when I got my membership at my local YMCA in Port Angeles, Washington. In 2014 I was training by myself for one year and I didn’t really gain any muscle. That changed when Eric came along. Eric is my friends dad and he wanted to lose some fat and now his goal is to get bigger just like me. So when Eric started training with me in 2015 to now I gained 50+lbs. My fitness goals fifteen years from now is that I want to weigh at least 230lbs. Hopefully I get up to 250lbs or even more without getting fat. My major goal is just to get bigger. That’s been my goal since I started lifting weights and it’s going pretty great so far. I value my goal because it keeps me grounded in some sense because it keeps me out of trouble and it reduces anger towards stupid people. Another reason why I value from getting bigger is that it’s addicting to see the progress. Most people want to get fit but I see no point in that. Getting big is the way to go. In fifteen years from now I will be 33 years old. I will for sure be over 220lbs which is just a small goal of mine. I will still value my training until I basically die. You are born small and you will die small, it’s what you do in between is what matters the most.

I will be living a healthy lifestyle. I will have a job or I’ll be running a business making “bank” money. I will of course be following my goals that I discussed in paragraph one. My Cardiorespiratory Endurance will be average in when I’m 33 years old. My goal is to get big not to run a marathon. I will do some kind of cardio so my metabolism will be skyrocketing so my body can take in an enormous amounts of food. My Muscular Strength will be very good because my training is based around lifting weights. I will be continuing my weight training when I am 33 years old and my muscular strength will be great. Muscular Endurance for me is doing some kind of drop set. A drop set is when I’m on my final set of my exercise and I drop weight 3 or 4 times in one set. It’s basically a giant set with a lot of reps with giant weight. Flexibility will be somewhat great. I foam roll for most of my stretching and I also sit in the sauna. The sauna relaxes your muscles and loosens them up. My body composition will be pretty great. I refuse to get super fat. If I don’t see my abs then there’s something wrong. Cardiorespiratory Endurance is the ability of the heart, lungs, and blood vessels to send fuel to the body’s tissues during a long periods of vigorous activity. Muscular Strength is the amount of force a muscle can produce with a single maximum effort. Muscular Endurance is the ability to contract a muscle over and over again or to hold a muscular contraction for a long period of time without experiencing fatigue. Flexibility is the ability to move the joints through their full range of motion. Body Composition refers to the ratio of body fat to lean body mass. 

Chest Day (With A Little Bit Of Biceps) 2/20/17

1. Incline Bench Press 7 sets of 2-10 reps, rest 90 seconds between sets.
2. Flat Bench Press 6 sets of 1-10 reps, rest 90 seconds between sets.
3. Dips Super-set with Preacher Curls 6 sets of 12 reps on both. Rest 1 minute between sets.
4. Flat Dumbbell Flyes  7 sets of 12 reps, rest 45 seconds between sets.
5. Incline Dumbbell Flyes 7 sets of 12 reps, rest 45 seconds between sets.

Back Day 2/19/17

1. Pullups 5 sets to failure. Rest 1 minute between sets.
2. Barbell Rows 5 sets of 12-15 reps. Rest 45 seconds between sets.
3. Behind The Neck Pulldowns 3 sets of 12 reps. Rest 45 seconds between sets.
4. Front Pulldowns 3 sets of 12 reps. Rest 45 seconds between sets.
5. Close Grip Cable Rows 5 sets of 10-12 reps. Rest 45 seconds between sets.
6. Deadlifts 3 sets of 20 reps with 225lbs. Rest 2-3 minutes between sets or catch your breath and go again if you are under the 2-3 minute mark.
7. Rope Crunches 3 sets of 20 reps. Rest 1 minute between sets.
8. 10 minutes of bike.