Nicholas saldanha 8 week workout blog

 I did another session with my trainer but this time on the the Saturday may 29th. I was exhausted from the bike workout so I focused on upper body mostly. I started with bench press for 3 sets and 10 reps (95 lbs, 115lbs, 125lbs), I then did inclined bench press for 3 sets of 10 reps with 95 lbs), then i did core exercises consistent of planks (1 minuet) and Curl ups until failure all for 3 sets. The i did arms starting with bicep curls and tricep extensions for 3 sets of 10 reps (25 lbs and 45 lbs respectively), i then did back rows for 3 sets of 10 reps (115 lbs) I finally finished off with farmer deadlifts for 3 sets of 10 reps and the last being 8 reps I lifted heavy by starting with 115lbs then 135 lbs and then 215 lbs . The workout was 1:20 minutes.

 For my first exercise for week 8 we went Mountain biking again on may 27th. And the duration was roughly the same time arriving there by 10 and leaving there by 3:30-4. Thé intensity this time was much lower since it was raining and we didn’t get to do do too much biking. Regardless I was still tiered and sweeting since the activity even at a lower intensity is still quite challenging. We did get to play around on my favourite part of the park, the obstacle course. 

I went on a run on may 20th for 10 minutes. The run wasn’t long but very intense because I ran. I wanted to start warming up for mountain biking by working on my cardio. I was exhausted when I returned home.

 For my workout I went mountain biking with the school on may 26th. The duration of archivity was quite long starting at 8:30 and going until 4. I found the intensity very high because I’m not used to this much cardio. We did a lot of drills in the beginning but then moved onto trails. The trails were very difficult because they were narrow, bumpy and in certain areas steep or required to get up a hill. Regardless it was a fun activity to do with friends.

 I just finished my first exam and i was absolutely mentally and physically dead. I took a nap but decided to do a workout. I did a workout that was composed of bench press 95 lbs for 10 reps, lat pull downs (25 lbs) 10 reps, double arm isolated curls curls (45 lbs) , 5 reps of hammer curls (15 lbs), back over rows (45 lbs), shoulder press(45 lbs) and all of this was done from 3 sets. My workout was 1 hour.

  For this workout I did stretches since my body was really sore and I was already at my girlfriends house. We did a simple 20 min stretch together. It consisted of, dynamic side stretch, neck stretches ,cat cows ,thread the needle x2 for each side, wrist stretch, walk the dog, (deep lunges, runners stretch, lizard poser)x2 for each leg, sphinx, shoulder stretch + spine twister x2 for each shoulder, extended dog pose, butterfly forward pose and lastly one legged forward bend x2 for each leg. Each stretch was done for 30sec-1 min with a 20 sec break. It really helped with my pain and mobility.

 I did workout yesterday may 6 was just too tiered to put it in the blog. I wake up early and decided to do a workout with my girlfriend and then study for the rest of the day since i am nearing exams. I started with chest pull downs on a machine with 55 lbs for 3 sets of 10 reps, then moved onto back rows with 55 lbs and then, 115x2 all this added up to 3 sets of 10 reps. I then did shoulder press with 55 lbs for 3 sets of 10 reps. I then isolated arms by doing a tricep machine for 45 lbs for 3 sets of 10 reps with bicep machine with 55 lbs, for 3 sets of 10 reps. I then did core exercises like mountain climbers, leg raiss, plank, curl up for 15 min in total. I came to the gym at 7:58 (8:00 o’clock) and finished at 9:15 exactly.

 For this workout I did my weekly gym session with my trainer, but slightly longer for 1:20 hours. It was a very intensive workout and a happy day since I hit a new PR. I started today with a warm up of pulling a135 lbs on a sled with my dad (144 lbs) on top then pushing it back to the start. Then I started my workout with bench since last time I nearly had hit a new pr, I warmed up 95 lbs for 10, then jumped to 115 for 10, I took a big 5 min break then tried my PR 135 LBS!!! I was supper focused and squeezed out 8 reps!!!!!!!! Then I worked my way down from that weight back to 95 lbs for 10 reps. I then supper set all my next exercises starting with a chest press machine (25 lbs + machine in each arm) and 2 handed arm curls (40+ bar) for 3 sets and 10 reps each. Then i did flies (65 lbs) and a bicep machine (45 lbs)for another 3 sets and 10 reps. Then I did back rows (105 lbs) combined with tricep pull downs. And then finished with a abs quartet meaning I did 4 exercises (Russian twis

 For my first workout of this week i decided to do a 1 hour video with my girlfriend. I focused on a full body workout as she focused on lower body. I started with doing isolated double hand curls 70 lbs for 3 sets of 10, i then did bench press for 2 sets of 10 once at 95 lbs and then 115 lbs, then i did lat raises 3 sets of 20 with a 25 lbs plate, then i did single arm hammer curls 15 lbs, then isolated and elevated leg lunges with a 25 lbs dumbell 3 sets of 10, i then did normal lunges up and down my driveway with the same 25 lbs weight for 3 sets. (UNFORTUNATELY MY PHONE DIED MID RECORDING)!! It was an intense workout but really nice to workout outside with my girlfriend. I’m really enjoying this activity because usually during exam time i isolate myself in my room and I usually feel like shit by the end of the exam period but this semester  I’m feeling surprisingly good since I have to force myself to work out a few times a week.