Evolve ~Squeaky Soul's Workout Journal

Welcome,

I am a male, 6'2" tall, and 169.4 lbs. (12.1 stone).

My goal: Achieve a high level of physical fitness, strength, and reach 200 lbs. Lets face it... I am too skinny.

I'll start with what I have done today:

Started the day off with a 5 mile hike. The first 2.5 was all up hill, the next half was a breeze. I also worked on abs today. I did one hundred leg lifts and 100 sit-ups. My legs are sore from yesterday's leg workout and today's hike, and my abs are pretty dead from today.

Can I get some advice from the dudes on here that work out?

Thanks,

~Squeaky Soul

 

Hello Everyone,

I am going to convince my brother to get a gym pass with me. I think that doing push-ups is only good until so far. Weights are a good option. Planet Fitness sounds good as a start. I don't approve of some of their policies, but it's a start. It's also pretty cheap, so that's good.

I didn't exercise today. Still sore from my ab workout the other day and I want to rest up. I will continue to lightly (lightly) do these exercises to keep myself conditioned so I can hit the ground running once I get to a gym.

~SQUEAKY SOUL

 

Thanks Roy838, I will keep that in mind.

Yesterday I only did 155 push-ups in total. Half in the evening, half at night.

Today I plan on doing 100-200 squats, and the same amount of calf raises with a 40 lb. chain on my shoulders while doing it. Sorry Allen-o. I still haven't gotten a gym membership.

~Squeaky Soul

 

Chest is developing, a faint outline of a six pack is visible at times, and my quads are definitely coming in.

Yesterday I did 100 push-ups for arms and pecs, for abs I did 55 sit-ups, 55 leg lifts, and for legs I did 2 sets of 8 dumbbell jumping squats, some lunges, and wide legged backward jumps.

As far as diet goes, I have been eating a lot of vegetables, but I have cut back on certain seafood and poultry or more pork - I am taking the bible diet seriously.
I am feeling good though,

~SQUEAKY SOUL

 

Found this dusty old journal so I'm going to honor my health and start it up again.

I recently joined a free calisthenic app call Mad Barz. It takes into account your height, weight, and body type. It comes with a lot of tough body weight workouts downloaded onto the app, which makes it a lot easier. They are pretty hard!

I'm eating a lot more to gain weight.

Today I did four cycles of an ab exercise that's called, "Tough Core":

1 Cycle of Tough Core:

*10 half burpees

*15 seconds of flutter crunches

*5 toe touch crunches

*20 crunches

*5 windshield wipers

*2 leg raises

*10 second v-hold

I have been doing each rep as slow as possible to build a lot of resistance in the muscle I'm targetting. The slower you go, the bigger the muscle.

~SS

 

It's 1:00 a.m. Monday morning...

When I wake up, here's the plan:

Do exercises for arms and back! Specifically, Hindu push ups, pull ups, regular push ups, incline push ups, et cetera.

Update in some hours...

~SS

 

Trapezius Routine from MadBarz:

5 Cycles-

*3 Pull ups
*6 Hindu push ups
*8 Contralateral limb raises
*Decline push ups
*4 Pike push ups

I worked out my forearms, biceps, triceps, pecs, shoulders (deltoid), and lower back.

Great workout! My pre-workout meal was some steel cut outs, a banana, and a sunny side up egg. My post workout meal was concoction of shredded chicken breast, green salsa, some minced onions, some minced garlic, salt, pepper, and a lot of cheddar sheese all on three tostadas. Gotta stock up on those carbs, proteins, and fats!!!

~Shredded Soul

 

Yesterday I did abs. I have a faint outline of a six pack when I lay down, but I have a lot to go still... It's only been one week since I have gotten back into my workout routine. I am kind of lazy to post all the exercises that I did then. I will post my leg workout later though.

I always start feeling sick after about a week of working out. I have found out that this is the result of a loss of body fat. So, I am seeing results, but I shouldn't look forward to losing weight, because that would be bad for someone born skinny. I have started eating a meal every 3 hours to combat this.

Keep fighting!

~Squeak

 

Yesterday's Leg Exercise:

4 Cycles

*8 Lunges (8 each leg)
*10 Squats
*8 Bulgarian Split squats (8 each leg)
*4 Pistol squats (4 each leg)
*10 Squat jumps
*10 Calf raises (10 each leg)

I would have done box jumps, but it was late at night, and I didn't want to wake up my family.

Everyday I have been eating 1, 2, or 3 servings of steel cut oats and 2-4 sunny side up eggs a day.

~SS

 

Back Work Out ("Diamond Pull" on MADBARZ):

1 Cycle

*3 Pull ups
*6 Negative chin ups
*5 Diamond push ups
*3 Wide pull ups
*3 Close grip chin ups
*3 Wide chin ups

Take away: I have an extremely weak back! I was supposed to do 4 cycles of the above, but could only finish one! My back muscle have some work to do!

~SS

 

I forgot to post my ab workout on Friday. It was okay....

I am starting to get muscle memory from the ab routine. I am going to have to switch it up for Tuesday and Friday.

Today was my last rest day, and tomorrow, I start again. Arms day!

~SS

 

Alright! Making progress!!!!!!

Last time I did the Trapezius routine I did:

*16 Pull ups
*33 Hindu push ups
*40 Contralateral limb raises
*26 Decline push ups
*& 20 Pike push ups
(All over a span of 5 cycles)

Here are my results (And progress) for today's trapezius routine!:

*12 Pull ups
*36 Hindu push ups
*33 Contralateral limb raises
*32 Decline push ups
*& 22 Pike push ups
(All over a span of only 4 cycles... I got tired out)

I was definitely more honest with my pull ups, doing them the right way tired me out faster. I am also seeing progress in my hindu push ups, decline push ups, and in my pike push ups. It may not seem like much, but I did do more reps in one less cycle. But, the heat (90 degrees F. here in California), the honest pull ups, and the extra reps in the decline push ups, and hindu push ups wore me out!

Does anyone have any tips on what I should eat before a workout? I have been dieting. About 2 hours before a workout, I eat something high in carbs and protein. Any suggestions for more energy?

Wake up motivated, go to sleep satisfied!!!

~$queaky $oulja Booooooi

 

I'll post my next trapezius routine as soon as I catch up nd post the results for all my last workouts!

~SS

 

Thanks IGY! It's nice to know someone is reading my exercise entries here.

I am too lazy to post all of past workouts with progress reports, but if I feel up to it, maybe I'll write todays later.

I've learned that there are three components to building muscle:

1. Exercise - Working hard and breaking and tearing your muscles so they could repair themselves .
2. Diet - Eating protein before going to bed, after waking up, stocking up on carbs before a workout, and loading up on proteins, carbs, and fats after a workout.
3. Rest - Believe it or not, you build muscle while you're sleeping, eating and RESTING. Not while you're working out. This is the most important component. This is when your body uses the nutrients from the food you eat, and the relaxation to repair your damaged muscles... This is why muscle grows!

Without any one of these three components, you would not build muscle. If you didn't rest in between workouts, you would overtrain, and muscles wouldn't grow. If you wouldn't diet, you would not be super charged before workouts, and/or your body wouldn't have enough building blocks to repair your muscles. And, you could eat and rest all you want, but if you don't work your muscles, you're just going to get fat.

$queaky $oul