Chris Nagel's Bed of Nails

[Chris Nagel]

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