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).