End of Week One

      Tonight marks the end of Week one. Next week is the beginning of a new challenge. I am going to add cardio to the routine on my rest days.

This weeks music mix was DMX on iheart radio. Next week PSY on iheart radio.

Progress Pictures: (Beginning photo on left)

End of Week 1

End of Week 1

End of Week 1

End of Week 1

Progress Measurements over the course of the week:

Body Weight:

230 lbs > 226 lbs

Chest:

44.75" > 45.5"

Waist:

39.5" > 39.13"

Biceps:

16.25" > 16.6"

Thighs:

25" > 26.17"

Calves:

17.5" > 17.25"

Forearms:

12.75" > 12.5"

Shoulders:

27" > 24"

Hips:

42" > 43.5"

Neck :

16.5" > 16.5"

Body fat will be posted tomorrow.

Arnold's Competition Measurements and how far I am from my goal are as follows:

Waist:

33" goal is 32" which means I am 7" over

Chest:

57" goal is 56" which means I am 10.5" under

Biceps:

22" goal is 21" which means I am 4.4" under

Thighs:

28.5" goal is 27.5" which means I am 1.4" under

Calves:

20" goal is 19" which means I am 2.75" under

Here is the routine I have been using:

"A" day-

Barbell Bench Press: 2 sets (Arnold did 5 sets)

Dumbbell Fly: 2 sets (Arnold did 6 Sets)

Barbell Incline Bench Press: 2 sets (Arnold did 6 sets)

Cable Cross-over: 2 sets (Arnold did 6 sets)

Dips: 2 sets (Arnold did 5 sets)

Pullovers: 2 sets (Arnold did 5 sets)

Chin-ups: 2 sets (Arnold did 6 sets)

T bar Row: 2 sets (Arnold did 5 sets)

Cable Seated Row: 2 sets (Arnold did 6 sets)

One-arm dumbbell row: 2 sets (Arnold did 5 sets)

Barbell Dead-lift: 2 sets (Arnold did 6 sets)

Barbell front Squat: 2 sets (Arnold did 6 sets)

Leg-press: 2 sets (Arnold did 6 sets)

Leg Extensions: 2 sets (Arnold did 6 sets)

Lying Leg Curl: 2 sets (Arnold did 6 sets)

Barbell Lunge: 2 sets (Arnold did 5 sets)

Standing Calve Raise: 2 sets (Arnold did 10 sets)

Seated Calve Raise: 2 sets (Arnold did 8 sets)

One Leg Seated Calve Raise: 2 sets (Arnold did 6 sets)

Palms Up Barbell Wrist Curl: 2 sets (Arnold did 10)

Palms Down Barbell Wrist Curl: 2 sets (Arnold did 8)

Wrist Roller: 1 set to failure (Arnold did 1 set)

Abs: 15 minutes (Arnold did 30 minutes)

"B" day-

Barbell curl: 2 sets (Arnold did 6 sets)

Seated Dumbbell Curl: 2 sets (Arnold did 6 sets)

Dumbbell Concentration Curl: 2 sets (Arnold did 6 sets)

Barbell Close Grip Bench Press: 2 sets (Arnold did 6 sets)

Triceps Push-down V-bar: 2 sets (Arnold did 6 sets)

Skull Crushers: 2 sets (Arnold did 6 sets) 

Standing Dumbbell One Arm Triceps Extension: 2 sets (Arnold did 6 sets)

Barbell Shoulder Press: 2 sets (Arnold did 6 sets)

Dumbbell Lateral Raise: 2 sets (Arnold did 6 sets)

Dumbbell Lying Rear Lateral Raise: 2 sets (Arnold did 5 sets)

Cable Rear Lateral Raise: 2 sets (Arnold did 5 sets)

Standing Calve Raise: 2 sets (Arnold did 10 sets)
Seated Calve Raise: 2 sets (Arnold did 8 sets)
One Leg Seated Calve Raise: 2 sets (Arnold did 6 sets)
Palms Up Barbell Wrist Curl: 2 sets (Arnold did 10)
Palms Down Barbell Wrist Curl: 2 sets (Arnold did 8)
Wrist Roller: 1 set to failure (Arnold did 1 set)
Abs: 15 minutes (Arnold did 30 minutes)