30 Days...(day twenty three)

Today I performed three exercises. Dead lifts, 135 lbs, 3 x 10. Bench 135 lbs, 3 x 8. Upright row, 45 lbs, 3 x 10.

The dead lift is probably one of the best single exercises out there. It recruits muscles from all over the body to complete the lift safely and successfully. It's hard as hell. And it hurts. That's probably why you don't see people doing it very often. However,

if you were to choose just one exercise to do, I would tell you to make it the deadlift. (yet far too many people find excuses not to do it)

Best of luck in all that you undertake. Start deadlifting!

30 Days...(day nineteen)

Today is the 19th day of the 30 days to a better body challenge. I wanted to get a change of pace today because I wasn't really feeling that "into" working out. The exercise I performed, bear with me, was a 4 part exercise. I first stiff-legged deadlifted, went straight into an upright row, flipped wrists at the top of the row and performed an overhead press, then the negative part of a reverse curl on the way back down. Kind of 4 exercises in one. I used 45lbs and did 10 x 10. That's it! It took about a half hour but got a lot of my body involved and my heart rate amped.

I have something to admit. I skipped my workout two days ago :( The important note here is that it wasn't the end of the world. The most important part is that you get right back to your normal schedule the next time. Do not let one missed workout turn into a week, turn into a month. This is oftentimes what happens. One slip up and its all downhill. I was very close to allowing this to happen, but I reminded myself that I was only doing this challenge for thirty days. I can quit in two weeks if I really want to. (I'm assuming/hoping that the laziness will pass.) Forgive yourself, and get right back at it the next go round.

30 Days...(day fifteen)

I had a quick, intense workout today. Started off with bench press, 135 lbs, 3 x 8. Then I did front squats, but at the top I performed an overhead press, once in front and once behind the neck, 45 lbs, 3 x 8. I finished with good mornings, 45 lbs, 3 x 10.

I have noticed I have been feeling a lot better over the past two weeks. Physically and emotionally. I hope the trend continues!

Check back for more updates!

30 Days...(day thirteen)

And on it goes. Today I started my workout supersetting one-legged leg extensions 50 lbs, 4 x 10, with leg curls, 50 lbs, 4 x 12. I then supersetted the dumbbell fly 15 lbs, 4 x 12, with pullups (6,6,5,4).
My goal is to get through my workout as quickly and efficiently as I can while still putting in the necessary work.

A great resource I use frequently is http://www.bodybuilding.com. It is great for beginners all the way to professional bodybuilders. I really liked this article. http://www.bodybuilding.com/fun/11-methods-enhance-training.htm.

Good luck in all your endeavors!

30 Days...(day eleven)

Today's workout consisted of dumbbell swings (I used a 35lb plate), 4 x 10. Then stiff legged deadlift, 95 lbs, 4 x 10, finished up with close grip bench press, 95 lbs, 3 x 10.

I finished the workout in under a half hour.

UPDATE: I find it is much easier to workout when I have to blog about it! If anything, I don't want to let any potential readers down. Although I still have a long way to go, especially in regards to healthy eating and cardio, I have made some progress so far. The scale shows I've lost about two pounds, which is far from extraordinary, but I'm hoping that after the thirty days are up, it will at least give me some motivation to continue along this path!

30 Days...(day seven)

Today I got a quick workout in. Incline bench, 95 lbs, 4 sets (12-10-8-8). Upright row, 45 lbs, 4 sets of 10. Supersetted leg extensions, single legged, 50 lbs, 4 sets of 8, with leg curls, 50 lbs, 4 sets of 10.
I was feeling pretty sore the third and fifth days. The first day after lifting you tend to be sore, but many times, it last until the second day as well. Which for me, with my every other day split, means I'm sore on lifting days. So far, I feel that working through the soreness and lifting anyways is the best way. I have felt that my muscles seem to loosen up after working out. Releasing soreness. I thought about using it as an excuse for a day off, but I've found that working through it seems to give me more benefit. Might seem a little counterproductive but it's working.
My diet is still a problem. I have been eating slightly healthier, but am still giving in to cravings for sweets or just junk food in general. This is definitely an area I will need to improve over the coming weeks, however, the holidays will make this even more difficult.
Keep pushing on. "If you're going through hell, keep on going."

30 Days...(Day four)

Today I took the day off again as I was really sore from Wednesday's workout. It doesn't seem like much on paper but when you haven't lifted in awhile it can (and did) take a toll.
The highlight of the day was grocery shopping. I did good! I bought mostly fruits and veggies! I'm on my way to becoming vegetarian. I don't know if I will ever fully crossover, but I'm looking to at least drastically reduce my meat consumption. I've touched on this in an earlier post. http://jadatnilla.blogspot.com/2009/04/stop-eating-meat.html. There are a wide variety of benefits to cutting meat out of your diet. Especially the fast food! That stuff hardly qualifies as meat. One burger could contain meat from hundreds of cows. Gross!

30 Days...(day three)

Back to the iron today. I do not have a planned schedule of what I'm going to do, but basically it boils down to doing a full body workout. 4 exercises. 3 or 4 sets each exercise. Reps in the 8-12 range.
Today I started off with front squats. 135 lbs, 3 x 8, 1 x 6. I then moved straight into incline barbell bench press. 115 lbs, 2 x 8, 1 x 5. Next I supersetted pullups (not to be confused with chin ups) 3 x 6 and upright rows 45 lbs, 3 x 8.
I read once that Bruce Lee liked to alternate exercises so that you get blood flow throughout the entire body. Which is why I did legs, then chest, then back, then shoulders. His physique was one of the best ever, so who's to argue?
Lastly, I plan on doing some sort of cardio between lifting days. However, it was rainy yesterday and quite frankly I hate cardio. I did some stretching exercises for about 15 minutes to loosen up the sore muscles from the previous days lift.

I think the most important thing isn't about what kind of exercises or weight or rep range. consistancy as well as strict form is more important. Never forget though, that diet is probably THE number one factor in improving your physique. You are what you eat!

30 Days to a Better Body

Today is December 1st. Since people usually make new years resolutions at the beginning of the year, I figured I would get a head start. For the next thirty days, I am going to work out six days a week. I've been on and off with exercise since I was in high school, but I could never stay consistant. Today is a new day, and the road to the new me is underway.

For my workout today I did 4 exercises. First was the stiff-legged deadlift. I performed 4 sets of 10 (4x10) with 95 pounds. I followed that up with the bench press. I did 4x8 with 135 lbs. Next I supersetted (performed exercises back to back, 1a-1b, rest, 2a-2b, rest, 3a-3b, rest, 4a-4b) with bodyweight lunges and barbell shoulder presses with 45 pounds. 12 reps per exercise.

The entire workout took about 35 minutes. My heart rate stayed elevated throughout because I don't rest very long. This gives you a cardio benefit as well.

I currently weigh 164 lbs, I hope to lose between 5 and 10 lbs in the next month. My ideal weight presently would be sitting around 150-155 lbs.

I will keep you posted!