Week 2, Day 2

      I decided to divide the total workout into two separate times during the day so that I wasn't as the gym for five hours because I bumped up the sets I'm doing per exercise. It worked out pretty nicely actually. I was not able to do the bench press or the incline bench press because there was no one to spot me and the machines were awkward.

The focus of today's workout:

Chest, Back, Legs, Forearms, Abs

Workout @ 0300

Hack Squat:

Set 1- 180 lbs 12 reps 

Set 2- 270 lbs 10 reps

Set 3- 360 lbs 8 reps

Set 4- 450 lbs 6 reps

Leg Press:

Set 1- 270 lbs 12 reps

Set 2- 360 lbs 10 reps

Set 3- 450 lbs 8 reps

Set 4- 540 lbs 8 reps

Leg Extension:

Set 1- 100 lbs 12 reps

Set 2- 110 lbs 10 reps

Set 3- 120 lbs 8 reps

Set 4- 130 lbs 8 reps

Lying Leg Curl:

Set 1- 100 lbs 12 reps

Set 2- 105 lbs 10 reps

Set 3- 110 lbs 8 reps

Set 4- 115 lbs 8 reps

Standing Calf Raise:

Set 1- Body weight 15 reps

Set 2 Body weight 15 reps

Seated Calf Raise:

Set 1- 70 lbs 15 reps

Set 2- 70 lbs 15 reps

Seated One Leg Calf Raise:

Set 1- 35 lbs 15 reps

Set 2- 35 lbs 15 reps

Palm Up Wrist Curl:

Set 1- 30 lbs 15 reps

Set 2- 30 lbs 15 reps

Set 3- 40 lbs 15 reps

Set 4- 40 lbs 15 reps

Palm Down Writs Curl:

Set 1- 30 lbs 15 reps

Set 2- 30 lbs 15 reps

Set 3- 40 lbs 15 reps

Set 4- 40 lbs 15 reps 

Workout @ 2300

Dip Machine:

Set 1- 195 lbs 12 reps

Set 2- 210 lbs 10 reps

Set 3- 225 lbs 8 reps

Set 4- 240 lbs 8 reps

Set 5- 255 lbs 6 reps

Pec Fly:

Set 1- 100 lbs 12 reps

Set 2- 110 lbs 10 reps

Set 3- 120 lbs 8 reps

Set 4- 130 lbs 8 reps

Set 5- 140 lbs 6 reps

Cable Crossover:

Set 1- 80 lbs 12 reps

Set 2- 45 lbs 12 reps

Set 3- 50 lbs 10 reps

Set 4- 60 lbs 8 reps

Set 5- 70 lbs 8 reps

Set 6- 80 lbs 8 reps

Pullovers:

Set 1- 50 lbs 12 reps

Set 2- 60 lbs 10 reps

Set 3- 60 lbs 8 reps

Set 4- 90 lbs 8 reps

Set 5- 100 lbs 8 reps

Lat Pull-down:

Set 1- 105 lbs 12 reps

Set 2- 120 lbs 10 reps

Set 3- 135 lbs 6 reps

Set 4- 135 lbs 6 reps

Set 5- 120 lbs 9 reps

Set 6- 105 lbs 10 reps

T-bar Row:

Set 1- 65 lbs 12 reps

Set 2- 70 lbs 10 reps

Set 3- 75 lbs 8 reps

Set 4- 80 lbs 8 reps

Set 5- 85 lbs 8 reps

Seated Cable Row:

Set 1- 105 lbs 12 reps

Set 2- 120 lbs 10 reps

Set 3- 135 lbs 8 reps

Set 4- 150 lbs 8 reps

Set 5- 165 lbs 6 reps

Set 6- 105 lbs 12 reps

One Arm Dumbbell Row:

Set 1- 42.5 lbs 12 reps

Set 2- 45 lbs 10 reps

Set 3- 47.5 lbs 8 reps

Set 4- 50 lbs 12 reps

Set 5- 55 lbs 10 reps

High Wood Chop:

Set 1- 60 lbs 12 reps

Set 2- 70 lbs 10 reps

Set 3- 80 lbs 8 reps

Cable Twists:

Set 1- 40 lbs 12 reps

Set 2- 50 lbs 10 reps

Set 3- 60 lbs 8 reps

Crunches:

50

Hanging Pike:

20

Calorie Intake:

1 Ham Sandwich ( 2 slices ham, 9 pieces pepperoni)

1 Handful Pistachios 

1 Protein Shake

Week 2, Day 1

      Tonight is the first night that I added a cardio routine on rest days. I was astonished as the increase in stamina I had from lifting weights for only a week. Where before I started lifting I would get winded just walking on the treadmill for ten minutes tonight I was able to go 20 minutes on a bike at a rigorous rate before I was breathing a little heavier.

The focus of tonight's workout:

Cardio, Abs

20 minutes recumbent bike

30 minutes treadmill

10 minutes row machine

20 minutess elliptical

100 Crunches

30 Hanging Pikes

Calorie intake:
12 Ritz Crackers (6 with cheese)
1/2 Ham Sandwich
Protien Shake
2 Handfuls of Shelled Pistachios

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)

Week 1, Day 7

      Tonight I was able to get into the gym earlier which was amazing, the extra sleep is very much a welcomed experience  I still have not had an increase in strength in the chest but I have noticed an increase in strength in my back. I am beginning to think that doing shoulders and triceps the day before may be the culprit of the lack of gains. Next week I am going to start with this workout and then follow with the other one with a day of rest in between.

The focus of tonight's workout:

Chest, Back, Legs, Calves, Forearms, Abs

All Chest completed

All Back completed

All Calves completed

All Forearms completed

15 Minutes nonstop Abs completed.

Notes on tonight's workout:

1) Tonight I started substituting lower back hyper-extensions for the dead lift until my lower back is stronger.

Body condition at day 7:

      No DOMS present from the previous workouts. Although there have been no noticeable increases in strength in my chest there is definitely a noticeable increase of muscular endurance. A workout that took 3.5 hours the first time has been cut down to 1.5 hours.

Week 1, Day 6

      Today was a good day, I was extremely excited to get into the gym. I noticed an increase in strength in my triceps and increased weight accordingly. I have not noticed muscle fatigue since the first two workouts. Tonight I also decided to hit calves again despite the pain I had in them and the results were surprising, the pain went away. I think I may do calves every workout now because in working them I have to stretch them. I think maybe on week three instead of bumping up sets I may go to the six days on 1 day off frequency that Arnold used. I am feeling really good about my muscle recovery time and think it might be time to push the limits a little more. And, yet again 100% completion.

The Focus of tonight's workout:

Biceps, Triceps, Shoulders, Forearms, Calves
All Biceps completed
All Triceps completed
All Shoulders completed
All Forearms completed
All Calves Completed

Notes on tonight's workout:

1) Strength increase in one muscle group others still need work.

2) Workout seemed a lot easier than the last attempt.

Body Condition at day 6:

DOMS in the calves has subsided post workout.

Week 1, Day 5

      Today my calves are extremely painful. I have to stretch more effectively post workout. But as in day two I am using today to stretch.

Week 1, Day 4

      Tonight I was back to the "A" day and unlike the last attempt at completing the workout I was able to finish it tonight. I feel as though I moved a mountain tonight. At this rate I do not see any reason not to but up my sets from two per exercise to three.

The focus of tonight's workout:

Chest, Back, Legs, Forearms, Abs

All Chest completed

All Back completed

All Legs completed

All Forearms completed

15 minutes nonstop Abs 

Notes on Tonight's workout:

1) I tried to increase weight tonight and struggled with completing the final set. I am going to drop the weight back down so that I can complete both sets and once that feels to easy I will increase weight.

2) Arnold does a lot of calves every workout because he claimed that calves were his weaker muscle group as far as size is concerned I have done a self assessment and decided that that amount of exercise on my calves is unnecessary because genetically I have larger calves. Once I drop my body fat percentage I will reevaluate if I notice a major decrease in size but until then I will move the calves to an every other workout basis.

Body Condition at day 4:

      Nothing is sore tonight but I did notice increase in strength.