Looking back in October, I (along with a good friend that I usually work out with) realized that we slacked really badly, and our bodies are showing for it. Thus, we are trying to commit to what we call “no excuses November.” Last month, we took excuses like “I’m tired,” “I have a lot of work to do,” and “I just want to do nothing” as valid reasons to skip the gym. Realistically, as long as we aren’t slacking, there should be no reason why we can’t go to the gym at least 4 times a week. I encourage you to find a gym buddy too because it is a lot more motivating when you have someone else along with you for the journey.
Additionally, we have decided to make a few diet changes to help us along. For example, we are going to avoid ice cream and cookies for the month and try and avoid overeating. This is something that should’ve been done a long time ago for me as my lactose intolerance gets triggered at the sight of ice cream, but somehow I still find a reason to sacrifice. These choices are pretty personal, but I am sure there are foods that you can limit or cut out.
Day 1 (as in November 1) was pretty unsuccessful for me as I skipped the first day. My classes did not align with my friends, causing him to go before me, leaving me unmotivated to go alone. However, this month is full of no excuses, but there is always room to forgive yourself for one day in order to stay motivated.
Day 2 was a lot more successful for me. We went at 1:30 on a Saturday and it was great, the most empty I have never seen it. I was feeling good and decided to do arms, something I often avoid because I get intimidated by all the other big guys in the gym. Here is my workout for that day:
4 sets of 12 dumbbell bench press: This exercise targets the chest and can be done with a barbell if that is preferred. I used 20-pound dumbbells.
4 sets of 10 bicep curl: This targets the biceps and can be done with an easy bar, I used 12.5-pound dumbells. 10 bicep curls are to be done on each arm.
4 sets of 16 side lateral raise: This exercise targets the shoulders and should be done with relatively lighter weights. I used 7.5 pounds. Here is an image of the exercise’s proper form.
Lateral raise form. Source.
4 sets of 15 reverse fly: This exercise targets the shoulders and back. There is also proper form that needs to be followed. I would recommend starting with lower weights and then moving up.
Proper reverse fly form. Source.
3 sets of 15 lateral pull down: This exercise targets the latissimus and biceps. There is a machine in the White Building that you use to do this.
Lateral pull down machine and form. Source.
3 sets of 20 tricep pull down: This exercise targets the tricep and there is also a machine in the White Building to do this on.
I encourage everyone to at least attempt no excuses November. As the holidays are coming up, you don’t want any of your relatives telling you that you’ve gained weight at school. 🙂
Leave a Reply