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During my 12th session, I did my regular Shoulder and Leg workout routine.
Leg Press - 3 sets x 12 reps: increasing weights
Leg Curl - 3 sets x 12 reps: increasing weights
Leg Extension - 3 sets x 12 reps: increasing weights
Military Press - 3 sets x 12 reps: Maintained at 30lbs
Assisted chin dip - 3 sets x 12 reps
Side Raise - 3 sets x 12 reps: constant weights
Front Raise - 3 sets x 12 reps: constant weights
During my workout, I remembered one of the tips given to me by the people of http://www.bodybuilding.com/ and that was not to hurry the reps by trying to do them fast. This method increases the chances of injury. Why? Because doing reps fast may cause you to lose form. Meaning since you're doing the reps in a speedy manner, you may tend to lose the proper form or position on how the workout is supposedly done. This was also the same tip given to me by one of the Personal Trainers of the gym. You can never sacrifice Form over Speed or Weight. As they always say in weight lifting, results dont fly overnight. Results take time. It actually also depends on you. If you want fast results, you have to go to the gym regularly, eat right and have at least 8hrs of sleep. Remember your muscles grow when you're resting and not when you're in the gym.
So that's what I did. I lowered my pace in doing routines. And guess what, it was a lot more difficult! I could barely finish a rep. My arms were really all worn out. So I carried on and did the same thing with the other routines. After my workout, I was really really exhausted. Not to mention my arms were so worn out I had a hard time in the shower. It's as though the soap became so heavy that I could barely lift it. Not to mention reaching out at the back and shoulders while soaping myself also took a great deal of effort. But I guess, that's really how you're suppose to feel after working out. They say that if you dont feel tired or you're body didn't ache a bit after working out, means the entire session didn't work at all.
Now about crunches, well I've learned some new stuff about working them out. Asked the people from the forum http://www.bodybuilding.com/ (Asian's Thread), and was told that you're suppose to treat your abdominal muscle just like any other body part. So you don't have to do those 200 sit-ups a day thing. Like for example me, my workout routines were always 3 sets of 12 repetitions. So if I were to workout my abs, they would be having the same routines of 3 sets and 12 repetitions. I do these abdominal exercises everytime I go the gym. Last but not the least, I do the crunches last.
Crunches - 3 sets x 12 reps Side crunches - 3 sets x 12 reps Reverse crunches - 3 sets x 12 reps