Author Topic: Daniel's Journal (Read 432 times)

Daniel Alcatraz · « **on:** August 29, 2011, 10:38:32 AM »

Day 1: Yesterday

Pull ups x 20 5 per set of 4
Clap push ups 5 x 1 set
Normal pushups 20 x 3 sets
Plyometric Squats ,Single Leg Lunge Jumps 4 sets x 10
Hanging Leg Raises 3 x 4

Day 2

Superset
Chin-Ups to Cable Rows – 4 sets of 10 reps.
Power Cleans – 4 sets of 12, 10, 8, 6 reps.
Clean and Press – 4 sets of 12, 10, 8, 6 reps.
Lat Pulldowns – 4 sets of 12, 10, 8, 6 reps.
Sprints 20 second uphill sprint 40 yards x 4

Daniel Alcatraz · « **Reply #1 on:** August 29, 2011, 10:38:55 AM »

Opinions?

jay_22_15 · « **Reply #2 on:** August 29, 2011, 11:23:33 AM »

What are your training goals, for what purpose other than to look and feel good are you working out?

Last, make sure you give your muscles enough recovery time. Some activities can be done every day, some can't.

Daniel Alcatraz · « **Reply #3 on:** August 29, 2011, 06:53:42 PM »

Well for heavy arm work I do 3 days of rest and more muscle thinner body and faster runner

Daniel Alcatraz · « **Reply #4 on:** August 30, 2011, 06:36:02 AM »

Today

Pushups 40 x 2
triangle pushups 20 x 2
crunches 30 x 2
pull ups 20 x 1
double crunches 30 x 2
Situps 30 x 1
10 burpees x 1
30 second sprints uphill
10 minutes of wall run and tic tac training

Also Boom 300 reps!

CheltonJr · « **Reply #5 on:** August 31, 2011, 10:21:47 AM »

Quote from: Daniel on August 29, 2011, 06:53:42 PM

more muscle thinner body and faster runner

Set realistic goals.
(eg. be able to do 5pull-ups, run 1mile in x:xx time, gain xxx weight)
To know better what I'm talking about take a look at the General Fitness Sticky and Eat.Move.Improve (actually most links from the GF Sticky are of EMI articles)

Keep it up!

Daniel Alcatraz · « **Reply #6 on:** September 03, 2011, 08:06:18 AM »

Last night Tricep Extensions 4 set x 10 reps
pushups 4 x 20 earlier in the way
Bicep curls with extensions

Daniel Alcatraz · « **Reply #7 on:** September 06, 2011, 09:39:32 AM »

Missed a day or two today 30 minutes heavybag then parkour mixed with combat

Daniel Alcatraz · « **Reply #8 on:** September 07, 2011, 08:38:59 AM »

Total body fat 16% can see the top set of abs so good for me now to just to get rid of my lower stomach fat and I can get back to focus on building up my arms for vaults and such

Daniel Alcatraz · « **Reply #9 on:** September 07, 2011, 01:39:07 PM »

So Diet I have began this after noon Breakfast
6 pieces of cantelope cut in cubes

Lunch 3 hours later: Onion bread with cheese and mayo on it

Dinner Lasanga

8 PM Snack 4 piece Cantelope

Daniel Alcatraz · « **Reply #10 on:** September 07, 2011, 05:06:16 PM »

Final thing for 9/7/11 or Wednesday

Push-Ups - 15X

Jumping Jacks - 15X

Bench Dips - 15X

5 minutes

Burpees - 10X 1 minute

Fast High Knees - 10X

Mountain climbers - 10X

Jumping Jacks - 10X

Plank Jacks - 10X 4 minutes

Great workout

Daniel Alcatraz · « **Reply #11 on:** September 08, 2011, 06:07:48 AM »

Alright so today I will be having

Breakfast: Cold Cereal and milk maybe that will be good for me since egg makes me sick

Lunch: 6 Melon Slice no salt

Snack: Pear if I can find one?

Dinner: Suprise

Joe Brock · « **Reply #12 on:** September 08, 2011, 08:30:35 AM »

You're going to starve to death.

The milk is good, the cereal isn't. You need protein if you're lifting. We've discussed this, and being anorexic while training is a terribly bad idea.

Daniel Alcatraz · « **Reply #13 on:** September 08, 2011, 10:03:35 AM »

I've stopped lifting for the time being just going to do pull ups clap pushups and push ups situps and running maybe get into some MMA so I don't think this will hurt

Joe Brock · « **Reply #14 on:** September 08, 2011, 10:06:00 AM »

It's not going to work...I'm not going to twist your arm and make you listen, but I'm surprisingly well informed about these things.

Daniel Alcatraz · « **Reply #15 on:** September 08, 2011, 10:06:44 AM »

So what will work suggestions as far as diet?

Alec Furtado · « **Reply #16 on:** September 09, 2011, 09:39:14 AM »

Yes, Dan, please take Joe's help here. He knows what he's talking about and is taking time out of his day to assist you.

If you asked, we could all provide the literature as well as anecdotal evidence that this is the way to go. It's well proven in science and in personal practice.

Complete props though on taking control of your diet and workouts. Many people don't even get that far and always decide to start "tomorrow."

Joe Brock · « **Reply #17 on:** September 10, 2011, 05:16:40 AM »

I can give you an example of a meal:

8oz of steak
1 cup spinach with olive oil sprinkled over it...perhaps with fresh herbs to add flavor
1 Fresh Carrot
10 almonds
Glass of Whole Milk

If your meals are this small, then you need about 5-6 a day. If you'll notice, there's nothing confusing here. All of the ingredients are things that your grandparents would recognize. It's all REAL food, and covers the basics pretty well. We have a raw protein, veggies, MS fats, and most carbs are going to come from the veggies and milk. This is just an outline, but it's the concept of better eating.

Daniel Alcatraz · « **Reply #18 on:** September 20, 2011, 06:25:05 AM »

Dips x3 reps 15
pushups x3 reps 10
pull up x1 10
Wall runs 2

Daniel Alcatraz · « **Reply #19 on:** October 23, 2011, 11:29:26 AM »

120 pushups 3 sets 60+40+20
Pull ups gonna aim for 20

Situps 40 x 2 sets of 40

News:

Author Topic: Daniel's Journal (Read 432 times)