Thread: Chris Nagel's Bed of Nails

I'm not going to lose sleep over getting my workout log up by tonight. For now I'm just going to add my "new" before picture taken from last month while I was still living in the Philippines.


*I'm the vain guy on the right.

That's it for now. I'll transfer my logs and a little background here tomorrow.

Youre late

You noticed huh. Anyways it'll be later, I'll have my hands full the next couple of weeks, but at least I have everything on paper.

I'll be out of state for a couple of weeks, but I'll be sure to keep up my regimen including my roadwork. My roadwork has been consisting of 3.4 mile runs through hilly country that generally takes me about 26 minutes to complete. I've ordered a new heart rate monitor, a FS-1 Polar (Polar Heart Rate Monitor FS1 Product Line) to replace my Mio.

I'll reboot this log once I get back.

Originally Posted by Chris Nagel

I'm not going to lose sleep over getting my workout log up by tonight. For now I'm just going to add my "new" before picture taken from last month while I was still living in the Philippines.


*I'm the vain guy on the right.

That's it for now. I'll transfer my logs and a little background here tomorrow.

Which one are you??

He's the guy who doesn't QUITE look Philippino.

One of these days I'll post a pic of my basket of towels and other soft, fine linens.

Originally Posted by Von Milash

He's the guy who doesn't QUITE look Philippino.

Yeah, I'm the guy in the pic who's nipples are a slightly lighter shade of brown.

I'll be posting my daily workouts from now on.

This will serve as my before picture:

I weigh about 155 at this point, and I want to get down to around 147, which is what I weighed before.

Wednesday (9-16)

AM:
-run 2mi
-Shadowboxing: practice jab and straight right in coordination with footwork. 30 min

Noon at the state park: -
50 minute walk.
-Badminton 1 hr
Note: Almost everyday I go to the state park to go for a walk/run, and play badminton. It's beautiful place, and the extra oxygen feels great. You can see a few pics here:



Gym 6:08-6:58pm
5 min stationary bike
Waist Twists- 50 reps
Side Bends- 20 reps
Shoulder Circles and Rotations
Shoulder Lateral raises- 20 lbs, 3x10 (Note: Changed from 2 weeks ago when I was doing the Military Press)
Squat- 90 lbs, 2x12; 140lbs 1x12
Chin ups- 3x15 (Note: Changed from 2 weeks ago doing Barbell curls.
Good Morning- 100 lbs, 3x12
Bench Press- 170 lbs, 3x10 (Note changed from doing incline/feet-elevated pushups from 1 week ago)
1 Legged Calve Raises- 3x20+
Lat. Pulldowns- 130 lbs, 2x10+
Shrugs- two 70 lbs dumbells
Barbell Wrist Curl- 100lbs, 3x10
Dips 3x30

Thursday (9-17)
AM: 15 min walk

Noon: 45 min walk
1 hr badminton

Gym 5:22-5:57pm
5 min Bike
Waist Twists- 50 reps
Side Bends- 20 reps
Standing Ab-Rollouts- 2x10
Hanging Sidebends- 4x12
Hanging Leg Raises- 2x12
Dumbell Reversed Wrist Curl- 15 lbs 4x12 (Might substitute wrist-roller next time)
Ab-Rollouts- 2x25
Knee ups- 3x25

Late PM (New): Stomach Vacuums 10 reps @ 10 sec holds
Grip Machine-
60 lbs, 4x10
90 lbs, 2 reps iso hold

could I make one teeny suggestion? Try doing stomach vacuums first thing in the AM before you've eaten. I do them as part of a yoga routine.

OMG i want that grip machine soooooooooooooo bad.

Where did you get it??

Originally Posted by Missy

could I make one teeny suggestion? Try doing stomach vacuums first thing in the AM before you've eaten. I do them as part of a yoga routine.

Thanks for advice. It'll be better to do them when my abs are not sore, I can add it into a morning stretching routine.

Originally Posted by wesrman

OMG i want that grip machine soooooooooooooo bad.

Where did you get it??

It was a birthday gift, it's home made.

Okay now I feel tired...

Friday (9-19)
AM: 3.4 miles in 30.5 minutes. Easy 10 min mile pace, 160 bpm, concentrated on breathing and technique.

Noon (Park): 30 min walk, and 35 min Badminton. I had to cut it short today.

Gym 5:47-6:37pm
Stationary Bike- 5 min
Waist Twists- 50
Side Bends- 20
Shoulder Lateral Raises- 20lbs, 3x10
Squats- 90 lbs, 3x12
Chin-Ups- 3x15
Good Mornings- 3x12
Bench Press- 170, 3x10
Calve Raise- 3x20+
Lat. Pulldowns- 130lbs, 3x10 (easy)
Shrugs- 70 lbs, 3x10-11
Wrist Curl, 100 lbs 3x10 (hard, had to take a short rest half-way through the last set)
Dips- 3x30+

I should've included, 10 min in Sauna

Will take a break from the gym tomorrow.

Yo Chris. Update your damn training log!


Remember, you asked for the reminder.