How To Do It Yourself

It looks like that we’re in “good shape” after two days of rest. The training worked like a charm, we went at a late hour ~10:00 pm and I was able to push it to the limit

Today’s trainig:

• CARDIO: None
• BACK: 4×10 Lat Pull down machine, 4×10 Seated Row, 4×10 Low Row.
• TRICEPS: 4×10 using dumbbells over the head and dumbbells triceps extension 17.5 kg ~ 38 pounds and 22.5 kg ~ 49.6 plus the cable machine using 100 kg ~ 220 pounds.

Here are the daily pics: Continue reading »

written by Cristian \\ tags: gain muscles, get fit, get thin, gym, lose weight, weight loss

Today I changed the training a little bit we replaced the triceps with the biceps. If you push it to the limit, the triceps will be too tired if grouped with the chest.

• CARDIO: None
• CHEST: 3×10 using free weights and the straight bar.
• BICEPS: 3×10 using the biceps curl machine and free weights

Here are the daily pictures: Continue reading »

written by Cristian \\ tags: gain muscles, get fit, get thin, gym, lose weight, weight loss

Today’s training:

• CARDIO: Not needed, I have been chased by the dogs earlier
• LEGS: 3×10 reps on 4 different “machines” that act on different areas, quadriceps, calves, glutes.
• Shoulders: 3×10 using free weights, 3 different exercises. Used quite small weights 7.5 kg ~ 16 pounds.

Here are the daily pictures: Continue reading »

written by Cristian \\ tags: gain muscles, get fit, get thin, gym, lose weight, weight loss

Just came from the gym, here is what I did today:

• CARDIO: None, was somehow in a rush today and most of the treadmills were broken
• BACK: 3×10 Lat Pull down machine, 3×10 Seated Row, 3×10 Low Row.
• BICEPS: 3×10 Bicep Curl, 3×10 EZ Bar, 3×10 Free Weights – Concentration curl.

Began to use different weights, add or remove in such manner that I can execute 10 reps. At first you will be using more weights, after the first set you will feel the need to remove some.

Here are the daily pictures: Continue reading »

written by Cristian \\ tags: gain muscles, get fit, get thin, gym, lose weight, weight loss

Today I trained the following group of muscles. Managed finally to get a gym subscription:

• CARDIO: 10 minutes on the treadmill, this appears to be harder than using the bicycle.
• CHEST: 3×10 using free weights, straight bar on the bench press (plain/angle) (20 kg ~ 44 pounds).
• TRICEPS: 3×10 using dumbbells over the head and dumbbells triceps extension. Also used the cable machine using 100 kg ~ 220 pounds.

Noticed that I need to work the chest a little more, using the bench press and not the machines felt like losing balance and the weight used was smaller.

Here are the daily photos: Continue reading »

written by Cristian \\ tags: gain muscles, get fit, get thin, gym, lose weight, weight loss

Today I managed to go to the gym again. Did not get a subscription because the nice lady in charge wasn’t in the mood to process a new order. She smiled and said, you’ll get the subscription tomorrow

Today the training changed a bit, because when you work with a partner it’s best to do the same exercises, so my friend had other plans.

Today we did the following:

• CARDIO: None, the thread mills were busy and we did not have time to waste.
• LEGS: 3×10 reps on 4 different machines that work separate muscles
• SHOULDERS: 3×10 using free weights.

Can not provide details about the exact weight because the paint on the free weights is barely visible.

Here are the daily pictures, sorry for the bad quality. Continue reading »

written by Cristian \\ tags: gain muscles, get fit, get thin, gym, lose weight, weight loss

Today I was about to quit. Honestly. The pain is huge, I move my hands really hard, all the muscles hurt like hell.

Though, here is the program:

• CARDIO: 10 minutes on the bicycle.
• LEGS: 3×10 – Leg Press (60 kg ~ 132 pounds)
• SHOULDERS: 3×10 – free weights
• ABS – 3×10 using own weight on the “standing man”.

Here are the daily pictures: Continue reading »

written by Cristian \\ tags: gain muscles, get fit, get thin, gym, lose weight, weight loss

Today’s workout:

• CARDIO: 10 minutes on the bike. Increased a bit the level.
• BACK: 3×10 Lat Pulldown, 3×10 Low Row – 10 kg ~ 22 pounds
• BICEPS: 3×10 EZ-Bar Curl – 20 kg ~ 44 pounds, 3×10 Concentration Curl, 2×10 Alternate curl – 12 kg ~ 26 pounds weigts
• FOREARMS: 3×10 Wrist curls with barbell

It was quite exhausting, especially the Back Workout

Here are the daily pictures: Continue reading »

written by Cristian \\ tags: gain muscles, get fit, get thin, gym, lose weight, weight loss

I’ve decided to keep an online journal to my weight loss process. Since it’s said that’s a good idea to set your goals at the beginning of a new year I did the same.

My job transformed me to a sedentary person and a lazy ass because I get to spend a lot of time in front of a computer and do almost nothing so I gained some weight in the last couple of years. I’m no longer comfortable with the way I look and live so I believe it’s time to do some changes. I’m about to start a weight loss program and keep track of my progress.

I decided to spend the holidays with my family in my hometown. Unfortunately here all the gyms are closed until the 3rd of January so actually the first day of my weight loss process will be the 3rd of January 2012.

I already purchased a subscription for a month at a local gym (it costs about 15 Euros) and it allows you to spend an unlimited time at the gym.

The nutrition it’s quite important also that means some changes related to what I eat so here are the changes:

• no more soda (of any kind)
• eat more fruits
• drink at least 2 liters of water every day (that’s about 1/2 gallon)
• go slow on the sweets
• eat high protein and low glycemic index foods (List of Low Glycemic Index foods)

All these being said I only have to decide what program to follow and set a workout routine. Stay tuned!

written by Cristian \\ tags: gain muscles, get fit, get thin, gym, lose weight, weight loss