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Embed code for: Project Pectoral log 2
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Project pectoral log 2
By: Dakota Duska
Wednesday, February 15th, 2017 3:30-5:30Pm 2 hours
The first two hours of the workout my brother and I did upper body workouts to tire out the upper body. One of the workouts we did was the seated row which is a machine where you pull a rope or extension back until the body reaches 90 degrease and this works the back muscles. Another one of the more effective machines I taught my brother was the incline bench press which works the chest and triceps muscles. Doing these upper body workouts in a long amount of time is stressful on the body and although very effective in muscle growth and fat loss, it is easy to over train doing such a volume of work. For this reason I train my brother three times a week and no more.
This picture shows me preforming the incline chest press. I am surprised on how much I've improved going from 185 to 225 in a matter of weeks
This picture shows my brother preforming the incline bench press. Although his weight is lower than mine, his progress has increased dramatically through such a short time
Wednesday, February 15th,2017 5:30-7:30Pm 2 hours
After the upper body workout, it was time for the lower body.The lower body is done second because leg muscles are the largest in the body and will tire sooner than upper body muscles like biceps which are smaller and less compact. In this workout my brother and I did a very compact leg extension exercise. This machine works every leg muscle in the body as well as the lower back, my brother has been able to do more weight on this machine thanks to my coaching proving the success of this strength training regimen. At 7:00, the weight lifting was over and it was time for cardio. My brother and I did thirty minutes on a stationary bike which burns fat at the end of a workout and helps with arterial health.
This shows me doing the leg extension machine. Although I can do a heavy amount of weight on this machine, it still burns the same evert time.
This shows my brother using the stationary bike for after weight training cardio. Since I'm heavier than him, he could outpace me in cardio which was tiring.
Wednesday, February 15th 2017 7:30-8:30 1 hour (Total of 5 hours through the evening)
The most important part of getting stronger and losing fat is adequate nutrition. The human body needs adequate fat for energy storage, carbohydrates for short term energy, protein for repairing muscle after a harsh workout regimen, as well as plenty of antioxidants from fruits and vegetables to help heal inflammation from training. I made my brother and I stir-fry with plenty of vegetables, beans, starch, and some meat to help heal our bodies from a hard days work. Seeing the progress my brother and I have made from day one is astonishing and with the amount of food we eat and the unorthodox way him and I train, the amount of fat loss and muscle growth shows just how inaccurate most body building myths are.
This shows my brother and I eating a post workout meal of cooked chicken and sweet potatoes that I cooked. Although the meal seems plain, its very delicious and filled with vitamins.