Hey all
I've decided to create an online journal since I'm getting serious into getting fit. I have been keeping journal in a note pad for the past week and bit but I thought an online one would keep me more motivated because HOPEFULLY a few of you will follow my progress and and help me out a bit
So this is the intro to my journal which means it's going to be long so if your not keen to read it all just skim through I'll try to keep my workout details and stuff as short and as possible
Like I said I have been keeping a journal for the past week but I'm not going to put them on here maybe just do a brief description of the week. but first my goals! as you may be able to see from my display picture I'm not the fitest person out lol
I am 18 years old (19 on the 28th of feb I am 180cm tall (according to my drivers licence) and weigh 75-80kg, I have a set of body fat callipers and by calcuations said i was 19% which I think is pretty close but there are too many formulars online! lol
My goals are to lose the 9% (or more) in 6 months or less (is this reasonable?)
To be able to do 50 pushups in 3 months or less
maybe put on a bit of muscle and just look sexier before I join the Airforce (I dont know when that will be I'm still going through my application process and then have to wait until the job I want comes up)
So last week I found a good workout for me, It's short and high intensity which is good for fat burning and metabolism right?
I got the workout from GSP an MMA fighter (someone peire or something) he does it all in one workout but I'm not at that level so I split it up it goes as follows
weight's
Warm up - 5 Minute on the tredmill at 8.5km/phr
Workout - circuit type
Bench press - 10 reps - 34kg (first round) 30kg (2nd/3rd)
Stability ball(SB) push up - 10 reps
DB fly - 10 reps - 10kg (1st) 7.5kg (2nd/3rd)
BB row - 10 reps - 34kg (1st) 30kg (2nd/3rd)
rest for 2 minutes then repeat 3 times
Then move on to second circuit which goes as follows
BB squat - 10 reps 30kg all 2 rounds (only 2 cuz im rooted by now and only 30kg cuz I haven't done BB squat without a rack before and don't want to hurt myself)
Walking lunge - 6 forward 6 backward - 2x 7.5kg DB
Cross leg crunch - 10
Jump squat - 10
Than stretch for 5 minutes
the second part to the full workout I do a after a day of cardio
Cardio workout:
Warm up - 5 minute tredmil
Skip - 60sec
Mt climber - 60sec
Boxing bag work - 60sec
Box jumps - 60sec
High knee sprint - 60sec
rest 1.5min repeat as many times (ussualy 3)
stretch
The rest of the weight workout is done the next day goes as follows
Warm up
Same deal as before
Bycical crunch - 20
DB row - 10 rep 20kg a side
SB crunch - 10
rest, repeat as many times
next circuit
Shoulder press - 10 reps 10kg seems good for now
clean and press - 10 reps 15kg for now
BB bicep curl - 10 reps 15kg for now
DB tricep ext - 10 reps 7.5kg for now
rest, repeat as many times
So they are my workouts sorry for the length of the intro lol my updates WILL be shorter much much shorter lol
please comment and let me know what you think and any advice you have to offer me
Thanks everyone.
I've decided to create an online journal since I'm getting serious into getting fit. I have been keeping journal in a note pad for the past week and bit but I thought an online one would keep me more motivated because HOPEFULLY a few of you will follow my progress and and help me out a bit
So this is the intro to my journal which means it's going to be long
so if your not keen to read it all just skim through I'll try to keep my workout details and stuff as short and as possible Like I said I have been keeping a journal for the past week but I'm not going to put them on here maybe just do a brief description of the week. but first my goals! as you may be able to see from my display picture I'm not the fitest person out lol
I am 18 years old (19 on the 28th of feb
I am 180cm tall (according to my drivers licence) and weigh 75-80kg, I have a set of body fat callipers and by calcuations said i was 19% which I think is pretty close but there are too many formulars online! lolMy goals are to lose the 9% (or more) in 6 months or less (is this reasonable?)
To be able to do 50 pushups in 3 months or less
maybe put on a bit of muscle and just look sexier before I join the Airforce (I dont know when that will be I'm still going through my application process and then have to wait until the job I want comes up)
So last week I found a good workout for me, It's short and high intensity which is good for fat burning and metabolism right?
I got the workout from GSP an MMA fighter (someone peire or something) he does it all in one workout but I'm not at that level so I split it up it goes as follows
weight's
Warm up - 5 Minute on the tredmill at 8.5km/phr
Workout - circuit type
Bench press - 10 reps - 34kg (first round) 30kg (2nd/3rd)
Stability ball(SB) push up - 10 reps
DB fly - 10 reps - 10kg (1st) 7.5kg (2nd/3rd)
BB row - 10 reps - 34kg (1st) 30kg (2nd/3rd)
rest for 2 minutes then repeat 3 times
Then move on to second circuit which goes as follows
BB squat - 10 reps 30kg all 2 rounds (only 2 cuz im rooted by now and only 30kg cuz I haven't done BB squat without a rack before and don't want to hurt myself)
Walking lunge - 6 forward 6 backward - 2x 7.5kg DB
Cross leg crunch - 10
Jump squat - 10
Than stretch for 5 minutes
the second part to the full workout I do a after a day of cardio
Cardio workout:
Warm up - 5 minute tredmil
Skip - 60sec
Mt climber - 60sec
Boxing bag work - 60sec
Box jumps - 60sec
High knee sprint - 60sec
rest 1.5min repeat as many times (ussualy 3)
stretch
The rest of the weight workout is done the next day goes as follows
Warm up
Same deal as before
Bycical crunch - 20
DB row - 10 rep 20kg a side
SB crunch - 10
rest, repeat as many times
next circuit
Shoulder press - 10 reps 10kg seems good for now
clean and press - 10 reps 15kg for now
BB bicep curl - 10 reps 15kg for now
DB tricep ext - 10 reps 7.5kg for now
rest, repeat as many times
So they are my workouts sorry for the length of the intro lol my updates WILL be shorter much much shorter lol
please comment and let me know what you think and any advice you have to offer me
Thanks everyone.