Nicholas saldanha 8 week workout blog

 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 ...

 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. 

 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 t...

  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.