Update

Finalmente uma actualização e em português!!

Estive pouco activo fisicamente durante um periodo de tempo que começou na 2ª semana de Setembro e terminou na ultima semana de Outubro. Por essa razão não tive grande necessidade de actualizar o blog. Entretanto no final do mês passado regressei aos treinos de musculação para recuperar o tempo perdido.

Uma situação interessante é que os músculos tem memória! Verdade, claro que estou a falar em termos figurativos mas um ser humano que treine com regularidade e com intensidade, quando fica sem treinar durante um tempo e depois regressa aos treinos, o corpo adapta-se muito mais depressa ao exercicio muscular. A mesma situação já não acontece tão rapidamente na adaptação ao esforço cardiovascular.

Hoje fiz uma corrida que já não fazia há cerca de 2 meses e fiz apenas 19 minutos de corrida com uma intensidade mais elevada nos últimos 10 minutos.

Vi alguns ciclistas na estrada enquanto corria e o esforço que eles fazem parece-me que é inversamente proporcional ao valor monetário das bicicletas.

Deixo algumas fotos de um dos caminhos que corri a subir no meio da mata a fazer Power Jogging.

Na semana passada atingi uma marca nos agachamentos (Squat) que já não atingia a algum tempo. Apesar de ter estar a recuperar a forma, no ultimo treino de pernas fiz no exercicio de agachamentos:

4 Séries de Squat:

- 20 Repetições c\20Kg

- 20 Rep. c\40Kg

- 16 Rep. c\60Kg

- 10 Rep. c\80KG

Week in Shape

Hi all fitness enthusiasts, this week was low in exercise, I did a bodybuilding workout on Tuesday, it was a legs workout. I made Leg Curl (3x20Kg), Calf Raises and Squat (3x50/60Kg for 12/15 reps.)

Today I made a bodybuilding workout of chest (3xpush-ups) , shoulders (dumbbell press) and triceps (dips) after the weight lifting I went to a power jogging outdoor for a complete 32 minutes cardio workout.

Stay in shape for more feedback news next week.

51 Minutes at Power Jogging

Just make up here in a minute to tell that I run today for 51 minutes and I felt great! Outdoors, listening to my mp3, watching and feeling the sun light, climbing some paths, really good. Why don't you try today?

Stay in shape, I will try.

Chest / Biceps and AbsTraininig Session

On Friday I went to the gym to train chest, biceps and a special abdominal workout. Was a session with less weight and more reps. Here it is the full workout:

- Peck Deck: 3 sets of 20/25 Kg - 12/15 rep.s
- Bench Press: 3 sets of 30Kg - 12/15 reps.

- Bicep Scott Curl: 3 sets of 10Kg - 10/12 reps.
- Bicep Hammer: 7,5 Kg of 10 reps.

10 minutes of High Intensity Abdominal Exercises.

Power Jogging

Let me make a short feedback about the last bodybuilding training and today jogging.

Bodybuilding session

On the last Friday I went to the gym to train my legs.
- Leg Extensions: 3 sets of 15/20Kg - 10/15 reps.
- Leg Curl: 3 sets of 20/25Kg - 12/16 reps.
- One dumbbell Calf Raises: 2 sets of 12/15 reps with 12,5Kg dumbbell.

And the last exercises, was the One and Only...SQUAT ! (My favorite one!)
- Squat: 3 sets of 40/50Kg - 15/20 reps.

Power Jogging

Today I went to outdoor to make power jogging. Power jogging is like jogging but with power. What I mean is that in landscape there are some moments during the jogging session that the intensity is higher, there are some cliffs and ascents along the way, so it is not an easy jogging like you do on a treadmill in the gym. Is jogging with power, power jogging.

I did it and broke my last record, I made the jogging for 48 minutes. Feeling in shape.

Stay in Shape!

Pumping The Week

Last Monday (2nd of August), went to the gym to train Back and Triceps and cardio.
Exercises done:
- Machine Pull down: 3 sets of 12-18 rep. range for 25/30/35Kg
- One Arm Dumbbell Row: 3 sets of 12-15 r.r. for 10/12/15Kg
- Triceps Rope Press (more Long Head effort): 3 sets of 8-12 r.r. for 15/10/5Kg

Cardio:
- 25 minutes of machine row.

Yesterday (3rd August), after getting home, I outfit my equipment to go on a outdoor jogging session for 40 minutes.
Felt very good, the session had some moderate intensity and higher on some points.

Outdoor Jogging Session

Last Thursday went on a jogging session for 32 minutes. With a moderate intensity, I run outside with a great weather, sunshine and good wind to not let me sweat too much.
Besides the jogging, I made some stretch afterwards. I still feel some muscle pain on my legs due to the amount of work I put on them this week. First was the bodybuilding legs session and on Thursday was the 32 minutes jogging.

Anyway, July was a back in shape month. I measure my body fat% last Tuesday and I had about 17.8 body fat%. I had a 5% decrease since the beginning of June.

On August I will try to increase my VO2 Max (aerobic conditioning). On the gym will put the effort to increase my strength on the basic exercises to a new level.

Post Recovery Bodybuilding Session

Ok, I much better today from my shoulder. Indeed, I was feeling OK on Tuesday, the day I went to the gym to have a nice workout. I worked my legs by doing the following exercises:

These first two were done by super setting (move from one to another with little or no rest)

Date: Tuesday - 27 July.

1. Leg Press:
3 sets of 15-18 rep. range.
Weight: 100/120Kg.

2. Leg Curl:
3 sets of 12-15 rep. range.
Weight: 15/20Kg.

3. Leg Extensions:
3 sets of 8/10/11 reps.
Weight: 15Kg.

4. One Leg Calf Raises with Dumbbell
3 sets of 12-15 rep. range.
Weight: 10Kg.

Recovery From an Injury

I made a shoulder injury last Tuesday, nothing serious but enough to stop training this week. I was training hard and I was making a superset with Peck Deck and Shoulder Dumbbell Press and my shoulder did not balance very well the effort.

I felt some pain on Wednesday and Thursday. Today I am almost 100% recovered to get back to pumping iron, I will return on Monday.

Last Tuesday I made some Chest, Biceps and Shoulder:

Chest Dumbbell Press: 3 sets of 12,5Kg - 12 reps.
Peck Deck: 3 sets of 20/15Kg - 12 reps.
Dumbbell Press: 3 sets of 7,5Kg - 10/12 reps.
Biceps Scott Curl: 3 sets of 2,5Kg/5Kg - 10/12 reps.

See you next week!

1st July Training

I went to the gym on last Friday for a great workout, here are the details:

- Warm-up:
15 Minutes of Row Machine for a warm-up session.

- Body building:

Chest
3 sets of peck deck of 16-20 Reps with a 20Kg.
3 sets of bench press machine on a 16-20 Rep range with 20 / 25 Kg.
Triceps
2 sets of Straight Bar Push downs: 10-12 Rep Range with 15Kg.

- Cardio:

20 Minutes of high intensity treadmill jogging.

I am on a definition/aerobic conditioning training. I think it will last 2 months (until the end of August). June and August I will increase my cardio performance, and decrease my body fat to at least 18%.

On September I will return to the Power stage (high intensity body-building workouts with low reps and heavy weights to stimulate maximum power).

Back from Holidays

Hi guys, sorry for the lack of updates but I was on holidays almost this entire month and spend some days in Algarve with sun, beach and my family.

I developed a serious lack of discipline to train hard during the holidays and still did not ended. I just did 1 bodybuilding workout this week on Monday.
I trained legs (quads in particular), back and biceps. I made some good squats for legs, 3 sets of 16-20 reps on a 20kg total weight. For back I did some bent-over row, 3 sets of 20Kg on a rep range of 10-12. Concluded the train with barbell biceps curl, making 3 sets of 8-10 rep range with 8/10Kg.

I must get back on track next week, will post updates soon.

Stay in shape!

Last Week Training Review

I did it! I finally made 3 workouts in one week! I trained on Monday, Tuesday and Thursday on the last week. On Monday I did a bodybuilding workout focusing on Back and Biceps.

On Tuesday I did only jogging, a complete 35 minutes jogging on the wood with a good stretching session at the end.
On Thursday I did one bodybuilding workout, I trained Chest, shoulders and Triceps. I also made 20 minutes of jogging at the end.

I made over 125 abdominals during each workout, making a sum of 375 abdominals during the week. I am very happy and looking forward to make more progress and build more muscle and aerobic conditioning.

Stay in shape!

More aerobic and fitness training

Last week the laziness grabbed my mind and I ended up only making 1 light body building workout. On that training I did the following exercises:
For legs:
- Deadlift
- Squat
For Back:
- Bent Over Barbell Row

And ended up training biceps at the end making 3 sets of dumbbell curls. The rep range was high no less than 10 reps for upper body and no less than 14 for legs.

This week, I started more focused and today I ended up the 2nd workout this week. I made a 35 minutes jogging on the road/wood, followed by some stretching exercises.

Yesterday I made a fitness bodybuilding workout. I pumped my chest with push ups, shoulders with dumbbell press and lateral raises, at the end I made a french press for Triceps.
Followed by 125 abdominals.

Training Session: Upperbody

I am current training at the range of 12-15 reps in all exercises, focusing on definition.
Today I completed the following training session:

Push-Ups: 3 sets (15,12,12 reps each)
Dumbbell Press: 3 sets (12,12,10 reps each at 4kg each dumbell)
Lateral Raises: 3 sets (12,10 reps at 3Kg.)
French Press: 3 sets (12,12,12 reps at 3/4Kg.)
Forearm Back Curl: 2 sets of 25/20 reps at 10Kg.

90 abdominals.

This was a light/Medium session with a good pump on the shoulders and Triceps.

Definition Stage as Begun

I have started my definition stage on the gym since last week. I can say that the training sessions are very, very though with lots of cardio workout. Today after pumping iron for about 30 minutes I went to the treadmill for 25 minutes in a high intensity workout. I am very happy with this stage, I will loose some weight, but more important I will decrease my boy fat percentage. Last time I measure I had about 18.6% of body fat.

Stay tuned for more healthy updates!

Stage 2 - Hypertrophy Cycle

I begun the 2nd macrocycle of my bodybuilding anual training program. This is the stage for building muscle mass and gain some weigth. I will be at this stage for at least 2 months (ending on April).
On this cycle the main focus is to build muscle mass, secondary will focus on muscle strength. Will always do some cardio on every workout to burn some fat.

I started on the last week by doing legs (quads, hamstrings and calfs), back and biceps. On last Tuesday I did Chest, Shoulders and Triceps. Tomorrow will return to the Legs/Back/Biceps training.

The main exercises for the 1st workout are:
- Leg Press (current on 140Kg)
- Hamstrings curl (current on 30Kg)
- Barbell calf raises (current on 10Kg)
- One arm dumbell row or pullouts. (current on 22,5Kg and 40Kg)
- Dumbell bicep curl. (7,5Kg-10Kg. Max.)

The main exercises for the 2nd workout are:
- Bench Press (For a max. of 60-65Kg)
- Buterflyes (14,5Kg)
- Military Press (14 Kg)
- French Dumbell Triceps Press (10Kg).

All in the 8-12 Rep. Range and a minimum of 2 sets and 3 the max.

Current Records for Workout 1 at Cycle 1

Cycle 1 is the power stage, a period of brutal workouts during at least 2 month, where I will be performing low repetitions and maximum weight workouts.

On the leg workout these are my current marks. Note that these records are based on a low repetition workout that suits the power stage cycle:

Legs:

Exercise: Leg Press
Max Weight: 190Kg for a 4-6 reps range.

Exercise: Leg Curl
Max Weight: 35Kg for a 4-6 reps range.

Back:

Exercise: One Arm Bent Over Dumbell Row
Max Weight: 22,5Kg for a 4-6 reps range.

Exercise: Seated Rows
Max Weight: 45Kg for a 4-6 reps range.

Biceps:

Exercise: 45º Incline Bench bicep curl
Max Weight: 7,5Kg/10Kg for a 4-6 reps range.

I will edit this post this month to add the Ez-Curl Bicep but I am not sure the current weight for the 4-6 reps range.
Next post will be the current record for Chest, Shoulders (Deltoids) and Triceps.

Stay Fit!

The Training Program

My last workout was on last Thursday, I worked out chest, shoulders and biceps. Tomorrow I will pump my legs, back and triceps and do some cardio.

Here it is my training program, it is divided in 2 muscle groups. I should note that this training program is for the power stage that I am current on. Will be at the power stage/cycle until the middle/end of February.

Power Workout Program 1: Legs, Back and Triceps:

- Leg Press or Squat
- Leg Curl
- One Arm Dumbell Row
- Seated Row
- French Press

Power Workout Program 2: Chest, Shoulders and Biceps:

- Bench Press
- Bench Dumbell Flyes
- Military Press
- Dumbell Bicep Curl
- EZ - Barbell Bicep Curl

All the exercises are performed with 3 sets of 4 to 6 repetitions each set during the power stage.
Cardio workout will be made at the end od the workout, at least 15 to 25 minutes of cardio.