Hello everyone, today is day 3 of our basic training and it is a Back and Bicep day. Back is your second largest muscle group behind your legs and should be taken very seriously. Also pick a weight that has you struggling on your last few reps. You should not be able to be doing your weights extremely easily. Biceps aren't so important, but it's a pretty muscle so we work on it anyways.
Our first exercise is the deadlift. It is probably the lift I am most proud of because when I started, I began with the bar(45 pounds) and that was difficult for me. It is essential that you use correct form because if you don't, you could seriously hurt your back. I've already been informed that my form is off in the video. I was told that my stance and grip should be narrower and I should be driving more with my legs and hips. This is one of the best exercises for your back, do it correctly.
2 Warm Up Sets
3 Sets 8-10 reps
Jeff (225,235,245)
Mike ( 135,155,185)
Our second exercise is close grip bent over rows. You need a bar for this and stick it in the corner of the gym. One side will have the weight and you should use a narrow pull down handle to pull the bar up. Hold your body steady and just lift the weights with your upper back.
1 Warm Up
3 Sets 8-10 reps
Jeff ( 90,135,135)
Mike (90,90,100)
Our third exercise is a wide grip pull down. It's kind of like a pull up, but with a machine. You'll notice in the video Mike keeps complimenting my body... It' a little awkward, but I think it's good that Mike is coming out of his shell...
3 Sets 8-10 reps
Jeff ( 135,150,165)
Mike ( 120,120,135)
Our fourth exercise is dumbbell curls. Probably the most basic bicep lift. It's always good to have your workout partner keep you focused and motivate you. I might have failed on my part during the video, but Mike did look damn lazy during that exercise.
1 Warm Up
3 Sets 6-10 reps
Jeff (30,30,30)
Mike (25,25,25)
Our 5th exercise is the preacher curl machine. You'll notice in the video, Mike picks a weight that he can lift fairly easily and his face is emotionless. He probably should have picked a heavier weight, but I guess he was feeling lazy today.
3 Sets 12-15 reps
Jeff ( 45,45,55)
Mike ( 45,45,55)
Our 6th and final exercise is the E-Z bar curl. Its basically the same lift as a dumbbell curl except with an E-Z handle barbell.
3 sets 8-10 reps
Jeff (60,60,60)
Today was fairly intense for our backs, but for biceps we didn't really have good work ethic. We didn't even do cardio today because we were so lazy. Mike was offended about me saying he had a bad diet, so from now on I will be posting his diet.
Diet
10 am : String cheese and Greek yogurt
12pm : Subway footlong meatball sub
6 pm : Doritos and Pop tarts
9:30 pm : Mushroom with white rice
Midnight : 2 scoops cytogainer protein shake
1:30 am: Won Ton Noodle soup
I suppose this is the diet of champions. Tomorrow is a rest day, but I will still post in the blog. There just won't be a video, so you can just watch today's video over and over again. Enjoy!
Day 3
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