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

[Howlin Mad 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.

[wesrman]

OMG i want that grip machine soooooooooooooo bad.

Where did you get it??

[Chris Nagel]

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.

OMG i want that grip machine soooooooooooooo bad.

Where did you get it??

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

[Chris Nagel]

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.

[Youngblood]

Yo Chris. Update your damn training log!


Remember, you asked for the reminder.