Friday, 13 April 2012

Fridays Arms & Abs - Week 2


 
Hi Everyone

 
Once again its Friday and its Arms and Abs day. We upped the stakes today by upping the weights of the exercises I successfully completed last week.

 
Lets get to it. So today i have eaten the following
  • Breakfast - Frosties with Semi Skimmed Milk
  • Dinner / Lunch - 2 x Tuna Mayo Sandwiches with, 1 x Tub of Carrot sticks, 2 x Yoghurts and 1 x tub of Fruit
  • Tea / Dinner - Liver and Bacon
Since I have been eating breakfast, I have felt like I have had more energy in the morning and dont feel as tired throughout the day.

So onto the workout routine

As you can see below, I did the following workout.
  • Hammer Curls ↑
  • Forearm Curls ↑
  • Dumbbell Curls X
  • Crunches ↑
  • Tricep Dips ↑
  • Ankle Taps ↑
  • Concentration Curls X
  • Jacknife situps with weight ↑
  • Barbell Curls ↑
  • Pressups - Wide grip X
  • Standard Situps ↑
  • Pressups - Diamond Hands Grip ↑
The exercises with a ↑ means that I managed to successfully do 2 sets of 20 reps, so for these I will up the weight to 12.5kg. If I didnt use a weight I will up the reps.
I will add in some Leg raises to help with my Abs aswell, so my routine will be as follows
  • Hammer Curls - 12.5kg ↑
  • Tricep Dips (25 Reps) ↑
  • Forearm Curls - 12.5kg ↑
  • Jacknife situps with weight - 12.5kg ↑
  • Barbell Curls - 12.5kg ↑
  • Ankle Taps (25 Reps) ↑
  • Concentration Curls - 10kg ↑
  • Leg Raises (20 Reps) ↑
  • Dumbbell Curls - 10kg ↑
  • Crunches (25 Reps) ↑
  • Pressups - Diamond Hands Grip (25 Reps) ↑
  • Standard Situps (25 Reps) ↑
  • Pressups - Wide grip (20 Reps) ↑
Thats it for today. Think a few beers and a bit of Fifa are on for tonight.

Please leave me your comments and feedback about the exercises and let me know if they are working for you.

Thanks
Louiniho 
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3 comments:

  1. kendo13 April 2012 at 19:47

    Going well Louis but I do think you need to increase your protein intake to gain muscle whilst leaning out.

    Simple to do.. a scoop of Whey with your carb cereal in the morning and one at bedtime especially on a training day.

    Guarantee you this WILL work!

    Kendo

    ReplyDelete
  2. Louiniho13 April 2012 at 20:56

    Thanks Kendo. :-)

    I dont really want to take Whey though (As a powder or drink).
    Do you know if they do protein in Pills?

    I have had a quick look on the internet but dont really know what i should be looking for.

    Thanks
    Louiniho

    ReplyDelete
  3. kendo13 April 2012 at 22:11

    Perhaps you could take an amino acid supplement particularly bcaa's which are stored in muscle

    You can get whey isolates that are very
    Low in fat if that is what you are concerned about

    Be aware of the hidden sugars in breakfast cereals particularly cereal bars which are full of sugar that can be stored as excess empty calories

    ReplyDelete

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