Morning Cardio/Abs and Evening Workout of Back/Biceps

Was still pretty tired this morning when the alram went off at 7:00 but once I got around I felt pretty good and rested. Made it to the gym by about 7:30 (today was my first day at Gold's Gym since Aspen abruptly closed). Started on the upright bike today with a 3 min warmup and did HIIT (High-Intensity Interval Training) for 30 minutes followed by a 3 min cool down. My ab workout today was a little chaotic as I'm still trying to develop a good routine for myself. I need to create a consistent weekly ab routine that incorporates obliques and changes the exercies on a daily basis... but the workout today looked something like this...

Hanging Knee Raises: 30 reps
Cable Crunches: 2 sets x 30@80
Single-Arm Cable Crunches w/Twist (elbow to opposite knee): 2 sets x 40@40 (each side)
Sit-Ups (w/10 lb plate to chest): 2 sets x 30
Bench Crunches: 30 reps

Worked out with a good friend of mine, Braden Wallace. He is going to be my roommate and workout partner this upcoming year. The back routine was a very good, well-rounded routine that is sure to make us sore tomorrow and the bicep routine wasn't bad... but i've had better. Check it out!

Deadlifts: 4 sets x 12@135, 8@225, 10@225, 10@185
Pull-ups: 4 sets x 12,10,8, 8 (last set went behind-the-neck)
Cable Rows: 2 sets x 10@100
Machine Bent Rows: 2 sets x 10@45, 8@90
Barbell Curls: 3 sets x 10@95, 8@95, 8@85
Alternating Dumbbell Curls: 3 sets x 10@40
Single-Arm Cable Curls: 3 sets x 10@40, 10@40, 8@50

Taking the day off tomorrow to rest up and heal the "sore-to-be" lower back and any other tender muscles. Check back sunday for my leg routine.

ZHF

Daily Nutrition/Food Intake

On the way to the gym around 7:30 I had 1 cup of coffee for a caffeine boost and a 1/2 liter of water. Had another 1/2 liter of water post-cardio/abs. Once I got home I made a post-workout protein shake for breakfast which I found the recipe for off of a bodybuiding website... it's delicious!

Blend all ingredients together:
4 ice cubes
5 oz. milk
1 shot espresso
30 grams chocolate protein powder (vanilla would probably work too)
1 tbsp. oatmeal

Also took the following with my shake:

Multi-Vitamin
Flaxseed Oil
Fish Oil

At around 10:45 when I would normally have a few scoops of whey protein, I decided to mix it up and have a 20g protein bar, since I already had 30g+ of protein in my breakfast shake. At about 12:30 I had sugar snap peas and chicken breast on a plate of brown rice. Usually I would have added a little soy sauce for flavor but I've recently had high blood pressure, probably from a few of the supplements I'm taking, but nevertheless I left out all sodium just to be on the safe side.

I have been STARVING today for some reason so here's an update of what I've eaten recently. At around 1:30 I ate a apple and at 5:30 I had another 20g protein bar, 4 eggs (scrambled), and a banana. I'm getting prepared for my workout in about 45 minutes, so in about 15 minutes I'll take CGT-10 and tribulus.

Had a very good back workout. Going to be sore tomorrow no doubt. I had a plate of baked fish for dinner along with a hotdog, which I'm not proud of.  Also, I had a friend over for the night so my nutrition choices were not what I usually would have chosen but oh well, I have to splurge every once and a while. I'll get back on track starting next week.

Evening Workout of Chest/Triceps

I was feeling a little tired from the unusual early morning which slighty effected me in the gym today as I felt a little weaker and fatigued. I'm going to have to hit the hay a little earlier tonight in order to be prepared for cardio/abs tomorrow morning. Anyways, on to the workout. My pre-workout meal consisted of a protein bar along with a couple supplements from ON (Optimum Nutrition), CGT-10 for my creatine and glutamine intake and Tribulus 625, a natural testosterone booster. The workout was as follows:

Bench Press: 6 sets x 10@135lbs, 10@205, 8@225, 6@225, 4@275(negatives), 15@135
Incline Dumbbell Press: 3 sets x 10@70, 15@60, 15@60
Cable Flyes: 3 sets x 10@42.5
Standing Overhead Tricep Extensions w/EZ-Curl Bar: 3 sets x 10@80 ss/w Kickbacks: 3 sets x 10@20
Straight-Bar Cable Pushdowns: 3 sets x 10@65 ss/w Reverse-Grip Pushdowns: 3 sets x 10@50
Bench Dips: 2 sets x 20

Post-Workout Supps: CGT-10

Had dinner with the family 30 minutes after workout so did the best I could. Had a grilled chicken salad and chips and salsa. Getting ready to have a protein shake at around 10:00 and then Greek Yogurt about 30 minutes before bed with some melatonin to help my sleep quality. Hopefully in bed between 11-11:30.

Be back tomorrow, ZHF

The Start of Something New

I have become a huge fan of one of the top natural bodybuilders in the world, Rob Riches.  He is also a personal trainer in California and some of the accomplishments he has made are ones that I hope to acheive as well. I have found a number of his workouts and have put together a pretty close replica of what his average day consists of. Today was the first day that I attempted this new routine. Eventually I hope to venture off and create my own program that will personally fit me better.

Although I got a later start than he normally does, it was early enough for me as the alarm went off at 7:00. I made it to the gym by 7:45 where I then began my morning cardio which consisted of 40 minutes on the treadmill with my HR eventually making it to about 180. The run totaled just a little over 4 miles. Abs was next where I couldn't quite make it through Rob Riches workout that totals 1000+ reps. Total time in the gym ended up being about an hour and then I headed home for some breakfast:

4 egg (scrambled)
1/2 cup oats w/agave nectar for sweetner and blueberries mixed throughout
8oz Orange Juice
Multi-Vitamin
Flaxseed Oil
Fish Oil

Stay posted for evening workout of Chest and Tris.