Nicholas saldanha 8 week workout blog

 I did an upper body destruction of a workout today for 1:30 hours. We hyper focussed on abs for this workout and after every single combination of exercises we would include abdominal workout. Since this workout was very long I found it very intense. We started to work out by doing five sets of bench press (115 lbs) and combined that with weighted (10 lbs) sit ups. After this we did three sets of incline bench press (95 lbs) and combined that with weighted Russian twists (20 lbs). We then did back exercises by doing back rows on a machine (115 lbs)and we combined that with arm rows  (40 lbs) we then did a core exercise being suspended knee raises. The last two exercises were isolated double hand bicep curls (65 lbs), and tricep pull downs (55 lbs). I finished the workout with a 20 minuet run 0n a treadmill and then fell asleep on the car ride home.

I worked out my abs again today but for this workout I did things a bit different, i wanted to reduce the amount of brakes I took so instead of doing 1 workout and then taking a break I tried to do 3 and then take a break. As usual I did one set of abs workout until failure but this time 3 before taking a brake. I started with (flutter kicks, butterfly reverse crunch’s, Russian twists) then a 1 minuet brake then (hip lifts, toe reaches, sitting cross punches) then 1 minuet brake then (alternating leg raises, crunches, leg circles) then 1 min break then (negative crunches, plank t rotations, cross mountain climbers) finally I finished of with 2 min of jumping jakes. Over all, my entire workout was 20 minutes and the intensity was crazy, it was very challenging to do 3 consecutive workouts until failure without taking a break. After all that I finished off the workout with cardio that absolutely destroyed me.

 I did another abs workout today I’m happy to say that I’m being consistant! For this exercise I added in some cardio on top of actually doing abs the reason for this is because I need to burn off some fat. I had heard that doing just abs as workout is not enough to actually get abs especially the bottom few. I had heard that a lot of the fat is carried in the bottom of our stomachs and the only way to burn that off is through cardio on top of targeted I workouts. For that reason I start it off with two minutes of high knees. I then did Russian twists, leg raises, hip raises, flutter kicks, plank knees to elbows, chair sit ups, seated in and outs and finished off with another two minutes of jumping jacks. Each of the exercises other than the two cardio exercises were done until failure or after a little break and then until failure. The reason for this is because there are certain exercises for my abs that I can do for a lot longer and then there are other ones that I really have to pu

  I started with my 3rd week of workout with my abs workout because i want to stay a little bit more consistent with it. As i mentioned before i have my upper abs but my lower ones aren’t showing yet and because of that i want to hyper focus on them. I have done the same abs workout as i have done once before I did 2 reps of 4 exercises them being straight arm Russian twists, heel taps, opposite tow retouches and bicycles. I did one set of each workout and then the next. Each workout was done until failure and a minuet break was taken in between each workout. Overall the workout took 20 min, and was quit intense even though i had done this workout before. The workout was intense because it hadn’t been done in a while. I had a lot of difficulty by the end of the exercise and was exhausted after even though it was only 25 minuets. 

  This is my second abs workout this week. I did a 15 minuet workout with a minuet for every workout and then a few minutes of rest in between. For this workout I want to primarily focus on my lower abs since they are the only ones that aren’t showing. I started my workout by doing one minute of figure 8’s, then one minute of hands back raises, then twisting pistons for one minute, then one minute of seated app curls (counter clockwise), and another set clockwise and I finished off with scissor kicks for a minuet. This workout was incredibly intense, I had to stop throughout the one minute since my abs were hurting too much. My bottom abs I guess are the least developed and because that caused me to have the hardest time.

For my scheduled Wednesday workout session with my trainer we decided to focus on chest and back but still incorporate an entire full body workout. We started the work out with bench press three sets for 10 to 6 reps. For my first set I did 95 lbs then my next set I did 105 lbs and I finished with another set of 95 lbs. we then moved on to do three separate workouts completely dedicated to back and shoulders. We started off with back rows on a machine for three sets of 10 reps. We then moved on to lat pull downs for three sets of 10 reps and finished off with shoulder press for three sets of 10 reps. Each one of these exercises were done with 95 lbs. In between a complet set of these 3 exercises I did 20 sit ups with  A 25 pound weight, and total three sets were done for 20 reps. After my back and abdomen were complete we moved onto legs by doing farmers deadlifts for three sets of 10-15 reps. For my first set I did 135 pounds and for the next 2 I did 195 lbs. I finished out my trainin

  For this workout I did a 20 minuit abs blast focusing primarily on my lower abs. I did 2 reps of 4 exercises them being straight arm Russian twists, heel taps, opposite tow retouches and bicycles. The intensity was quite intense since each exercise was done until failure but after each exercise a 15 second brake was taken. I try to do abs at least once a week but I want to try to do them more frequently. 

 My girlfriend has been obsessed with doing stretches. Since last week I had done three workouts my body is really sore this week and my girlfriend saw that I was struggling so she took advantage of the fact that I had to do these blogs and convinced me to do a stretch with her. The stretch was 20 minutes long and targeted your entire body from arms to legs to back etc… . I FEEL LESS OF A MAN. No im just joking it was actually really helpful. It hurt a lot during. The stretch but i feel a lot better now and mobile. I used to stretch quite a bit but have recently gotten lazy and stiff. I now plan to stretch before and after my workout to prevent excessive soreness after workouts. Play also got a lecture for my girlfriend telling me how important stretches wear to prevent injuries and I agree with her.

 For this blog post I decided to make a healthy breakfast withy my girlfriend. I made 2 blt sandwich fro me and 2 simple egg/ cheese sandwich for my girlfriend. Each of my sandwichs consisted of 2 pan toasted pieces of bread, with salami 5 pieces of cooked salami, some lettuce, a cooked egg, and cheese. I dont get the chance to cook a lot because i dont really have the time, this changed today since it is Good Friday an di dont have school. My breakfast incorporated almost all the requirements for a healthy meal. It had protein (from the salami and the egg), it had vegetables (lettuce), it had dairy products(cheese and i had a glass of milk and coffee),it didn’t have any grains but almost everything else was covered. I started cooking at 10 and it took till 10:34 to finish both sandwiches for me and my girlfriend (2 each so 4 sandwiches) 34 min. Me eating my sandwhich My sandwich My girlfriends sandwich 

  This was my second workout at my gym with my trainer this week but this time it was with my family. we did this workout right after my last workout. We started at 7:30 and finished at 8:30. We started the workout with the bike to increase heart rate, we then started to warm up our shoulders by using the RTX since we were focusing on shoulders, legs and core today. The first workout we did was dumbbell shoulder press with dumbbell shrugs 3x10.We then used the shoulder press machine and combined that exercise with core raises combined with a Russian twist (with 25 lbs). Then we combined core and shoulders together by holding a banana hold as we used a dumbbell to raise over our heads 3x10. We then proceeded to do squats (bar=45 lbs, each plate=25 lbs) and deadlifts (bar 45 lbs, each plate 45 lbs) 3x10. In total this week i have worked out fro 2 hours and 50 min this means that i did 2.0 in extra of workouts.

  It says 7:28  I had a workout with my trainer today from 6:30-7:30 Frequency: we focused on upper body again today since my legs are more developed than my upper body. Each exercise was done for 10 reps and 3 sets. Since the gym equipment helped isolate muscles the 3rd set could be reduced to be done till failure.  Intensity: the intensity for this exercise was definitely more since it was non stop workouts and then we ended the session with a abs/cardio mix. I was exhausted afterwords and almost feel asleep in the car. My heart beat by the end of the session was racing and breathing was fast.  Time: my workout started at 6:30 and ended at 7:30  Type: i dis many exercises, we started with incline dumbbell press, then raised push-ups we that that for 10x3. we then moved onto back as we did a back rowing machine and combined that with a modified dumbbell rows 10x3. We then moved back to chest as we did cable chest flies with a chest press machine 10x3. After that we moved back to the b

Starting: 3:40-41 Workout: Finished: 4:30 On Monday, April 11 I decided to do a muscular workout and and hyper focus on my upper body. Frequency: i started my workout the moment I got back home, i plan to do one home exercise (on Monday) and one with my trainer (on Wednesdays). I also plan on doing smaller workouts in between for core strength. I ended up doing 3 sets of 10 reps for each of my workouts. Intensity:i didn’t go too intense today since it was my first day restarting workouts since when I got Covid 3 weeks ago. Even tho that was the case I was still sweating and sore afterwords. It can be seen that for my first set I had incorporated more chest workouts like flies but I want able to do it for the rest since it was too much for my body.  Time: I worked out from 3:40 to 4:30 so intern doing a 50 minute workout. Type: as I mentioned above I only focused on upper body during my workout, i started off with bench press, then flies(only for set 1), I then did isolated double hand

  1. What are the specific areas of weakness you remember identifying in your fitness appraisals that you wanted to address with your exercise program? - I had two major deficiencies that were highlighted in my fitness appraisal. The first deficiency that I noticed were Curl-Ups where I was only able to do 34 showing that my core strength isn't very strong. The second deficiency that I noticed was my cardiovascular endurance since my BPM after the endurance exercise was at 126 (below average). I want to focus on my core strength a little bit more because I've recently started exercising regularly and the main component that I am missing from my workouts is core exercises. I have other selfish reasons to workout my core because like any other teenagers I want abs for the summer! 2. What are your goals for this fitness program? (to have fun, lose weight, socialize, look better, get stronger, improve athletic performance, etc.)  - My goals for my fitness program is to inch my wa