Squats and Lat Pull Downs

I love waking up sore the day after a workout because it makes me feel I did something right lol.

Yesterday afternoon I worked my leg (frontal high and hip) and lats. As always I was paranoid about doing compound exercises with bad form because I don't want to hurt myself but I think I did pretty well with my barbell squats yesterday.

Barbell Squats

Bar (8kg) x 5 reps

15kg x 5 reps

17.5kg x 5 reps

20kg x 5 reps

20kg x 5 reps

25kg x 5 reps

25kg x 5 reps

Lat Pull Downs

10kg x 10 reps

20kg x 10 reps

20kg x 10 reps

20kg x 10 reps

20kg x 10 reps

20kg x 10 reps

I rested today and probably wont work out again until Friday as I'm pretty sore but love this feeling!

Deadlifting

I had my first workout of 2014 at Nate's Gym. The plan was to do some deadlifting and squats but I only managed to get through deadlifting as I was too exhausted to continue after. I'm not sure if it's because I didn't eat enough to give me the energy that I needed, if it was just too hot (because it really was!), if it's because I did one extra working set than normal, or because I haven't really done it in a while, but it was a lot more challenging than I expected.

Deadlift for core strength

3 min rest after each working set (first 3 are warmups)

18kg x 5reps

20kg x 5 reps

25kg x 5 reps

30kg x 8 reps

30kg x 8 reps

30kg x 8 reps

30kg x 8 reps

30kg x 8 reps

I think i will keep working with the 30kg weight for a bit to ensure I'm lifting with proper form. I noticed that when I'm a little fatigued my left knee would begin to twist on the way up, this isn't good and will surely lead to injury if I don't correct it, or go heavy too soon.

Nathan had a tough time of his own and felt quite ill in the middle of his workout, to the point where he thought he was going to throw up. He thinks it may have been caused by consuming a double dose of his pre workout supplement. He too didn't complete his workout to schedule.

Also it was really really hot today!

"Do what you can"

I'm not really welcome to workout with Nathan in his home gym anymore due to my constant complaining and fickle commitment to training, and because I lied and said I was at my gym when really I was drinking iced chocolates at Starbucks.

I'll be honest, I was pissed off when this all happened, and was annoyed because I really do like spending time with him at his gym, a place that gives him so much happiness.

Not being able to work out with him sucks but it's okay because Kai Greene says in one of his videos, "You do what you can".  I can do it on my own if I have to. Sure it will be a little harder now but I'll use this as motivation instead of feeling sorry for myself.

So earlier today I completed a shoulder workout in my bedroom! LOL

Shoulder Press - 4 sets, 4kg x 15 reps

Side Lateral Raises - 4 sets, 2.5kg x10 reps (I struggled and had bad form, need to drop the weight)

Front Raises -  2.5kg x15 reps, 2.5kg x 15 reps, 2.5kg x 13 reps, 2.5kg x 10 reps

Bent Over Rear Deltoid Raise - 4 sets 2.5kg x10

Bicep Curls - 4kg x 12 reps, 4kg x 15 reps, 4kg x 12 reps, 4kg x 15 reps

Womanly Pushups - 1 set x 8 reps

I've still got my membership at Anytime Fitness so when the Christmas break is over I'll head over use their machines again. It's a lot easier than the free weights in my room!

Source

33%

29/11/2013

A couple months back I measured my body fat percentage. 33% Whoah! For my age that puts me in the "above average" category. Now I do like being above average but not for fat! 

I knew I had some flabs but I didn't think it was THAT much. LOL

Source

Source

So what am I gonna about it? I'm gonna make like this girl on youtube and get lean!