Working out with Maik

So worked out with my coach / trainer yesterday and he is really good.  seems like a really good guy and definitely seems to know what he is doing.  So he had me do a whole bunch of exercise to figure out what I can and can’t do.  Squats are out.  he says the issue with my knees is that my quads are well developed but my hamstrings and glutes are not so it causes torsion in my knees.  so we have to work my legs a bunch to even them out.  I also have to do a lot of back work to fix my shoulders.  I am also not allowed to do any pushing work which means no yoga for at least 3 months.  

Instead of squats I do trap bar dead lifts and then a whole bunch of other things.  We will see how it goes.  should have my diet and exercise regimen soon.

Weekend workout and yoga update

so went to the gym saturday did 5 minute sont he treadmill to warm up.

Then went on to
Flat DB bench press
6 x 30, 10 x 35, 10 x 35, 10 x 35

Flat bench db flys
10 x 20, 10 x 20, 10 x 20

Shoulder shrugs
12 x 40, 12 x 40, 12 x 40

Leg extensions
12 x 90, 12 x 105, 12 x 120, 12 x 135

leg curls
12 x 45, 12 x 60, 12 x 90, 12 x 90 (super hard need less weight)

One leg body weight calf raises
15, 15, 15

Then I went to yoga class and foudn that I was sitting out half the exercises for fear of messing up my knees even further so I left class early and had my yoga membership put on hold till I can heal a bit and see if I can go back to semi regular yoga. My knees have been a wreck for a few weeks and they keep getting worse. time for a break it seems

Buddy Workout

So I worked out with my Buddy Scott yesterday, who is a serious lifter, and has been in a bodybuilding competition. We went to his gym, and while we had to do different workouts, I think we worked well together and both got a great work out in.

We started with legs and the leg extension machine. the machine didn’t have weights on the plates so I will just list by the number on the plate
10 x 10, 12 x 12, 12 x 12

Hack squats
10 x 90, 10 x 180, 10 x 270, 10 x 360

standing calf raises (on the hack squat machine)
15 x 450, 15 x 540, 15 x 630, 15 x 720

Pullups (Scott spotted me for this)
10 + a negative, 7 + a long negative, 6 + a long negative

Now scott went to cool down after doing 10 sets of 10 squats, and I went to do a back and tricep work out

straight arm cable pull downs
10 x 60, 10 x 80, 10 x 90

Tricep pulldowns
10 x 60, 10 x 80, 10 x 100

one arm tricep pulldowns
10 x 30, 10 x 35, 10 x 40

Shoulder shrugs
15 x 45, 15 x 50, 15 x 55

All I can say is I am sore and I think my ass grew 3 sizes yesterday. was seriously walking past a store window, did a double take and was like “Wow! Hey Beyonce!!!”

Workout log

So went to the gym yesterday 2/24/09 and this is what I did

Warmup – Bike 7 minutes

Pushups – 30,10,5

Leaning lateral shoulder raises – 10 x 10, 10 x 15, 10 x 10

Leg Curls – 10 x 75, 10 x 75, 10 x 90

Pec fly machine – 10 x 80, 10 x 90, 8 x 90

(nausea starts) Standing Calf Raises – 15 x 175, 15 x 225, 15 x 275

 (Nausea gone) Leg Extension – 10 x 105, 10 x 135, 10 x 150

Bicep Curl Machine – 10 x 35, 10 x 45, 6 x 50, 4 x 45

 

I really need to remember to do lower weights and work on better form especially on the pec fly machine and the bicep curls.  I have always sacrificed form for weight and I think that has inhibited my growth in the past.  My trainer said that its not how much you lift but how you lift it and I need to follow this advice.  Will lower weight on pec flys and biceps next time to make sure I am doing it right.

 

Skipped yoga on monday because my knee was bothering me.  Will take an intermediate class today.  Brian’s classes always make me sweat.

My Goal

So I figure I should post a picture of my first goal as inspiration to myself, and to give everyone an idea of what I am looking to build.  these are pictures of Ben Corliss, which I found on another blog.  Ben is a PErsonal Trainer, Body builder and aspiring Model.  For now, this is the body that I would like to get.  If I get to this point my goals may change.

First Pictures

So this is the body that I am starting this journey with.

Hello world!

Welcome!

After years of being a competitive athlete and then working out on and off to varying degrees of success, I have finally decided to get the body that I have always desired.  This blog will detail the journey.  Much of what will be in this blog will be details about my training regimen and diet, and updates on my progress.  I will post pictures every few weeks as evidence of my progress.

So I guess I should tell you all a little about my self.  I am currently 24 years old, and finishing up law school.  For two years in high school, a half year of training, and then 2 years at NYU I was a varsity Diver (springboard 1M and 3M).  Prior to that I fiddled around at just about every sport you can imagine (Soccer, Baseball, Basketball, Gymnastics, Track and Field (Hurdles and Pole Vault), and cross country to name a few).  I am a hard worker and ready to embark on this journey.

I have already taken steps in the pursuit of the body I have always wanted.  I recently met a new friend who told me of how at the age of forty he decided that he wanted to compete in a natural body building contest, and succeed by getting into the best shape of his life.  This friend has introduced me to his trainer / bodybuilding coach who is going to set me up with a diet and workout regimen to follow.  In addition, to that for the last 3 months I have been practicing vinyasa yoga approximately 5-6 times a week.

My trainer has said that I should cut my yoga back to 1-2 times a week, and I have agreed to cut back to 3-4.  Come mid june I will re-evaluate my progress and make a further decision about the amount of yoga that I do.  I guess we will see what happens.