New Body Building Stage Has Begun

I won't wait until the new year syndrome where everyone is saying that will accomplish a million things or just one or two impossible things.
I begun my new body building stage on Wednesday with a target to increase strength and some mass. The main goal it will be strength on major compound exercises. This cycle will take 15-26 weeks in total and will be divided in 3 mini cycles, each mini cycle will take at least 3 weeks to 8 weeks to end.
The 1st mini cycle is the adaptation form to the exercises routine, the 2nd mini cycle is an intermediary short cycle to maintain good form the 3rd mini cycle is the one that will take longer and is the growth cycle, where some boundaries will be broken. I mean, this is when I will perform with unknown weight on my exercises with lower repetitions.

My workouts are super abbreviated routines with only 3 to 4 exercises, (a 5 exercise will be an exeption once in a while). The main core exercises are: Squat (surprised?? Guess not because I love to Squat!); Parallel Bar Dips; Dead lift; Back Row Exercises (pull ups and pull downs);  Bench Press (with barbell or dumbbells) and overhead presses. Occasionally I will perform some biceps curls, triceps exercises and calf raises.

Merry Christmas and Happy New 2012 Year!
See you soon!

Week Workouts

On Thursday I made a 25 minutes jogging in the morning, followed by rope jumping.
Today I went to the gym and trained Legs, Shoulders, Back and Biceps. The rep range is on 8-12 reps for upper body and 12-20 for legs.

Quick Update

What I have been doing?? Ocotober was a very bad month, only did about 4 training sessions, 1 cardio and bodybuilding. This month is slightly better, I have been doing bodypump and on my cardio, I switched to some kickboxing classes. I am going for bodybuilding this weekend and next Tuesday back to Kick.
Stay in shape!

July & August

Hi! July and August were the most regular months in terms of fitness. I am making 2 to 3 workouts per week and spicing things. I am making bodycombat and bodypump (well tried this one for the 1st time). So for now I will focus on increasing my muscular resistance and cardio condition.
I am making some bodybuilding but focusing on more repetitions and less weight for the summer.

BodyCombat is very energetic and fun, one of the best cardio exercises that you could make, I am doing once per week on Tuesdays for 60 minutes.
Last week I did not made BodyCombat so I moved on to BodyPump on Thursday and it is massive, massive pain!! Really, I loaded 10 to 15Kg on the bar to train teh whole body and it was very hard. It is a high repetition bodybuilding train in 60 minutes for the whole body. I ended up with massive pain on the weekend and I did not made BC on Tuesday so I will go to BP tomorrow for the second time!

My goal for the rest of the summer is to make both BC and BP in the same week and pumping iron on the weekend, let's see.

Stay tuned!

Definition Cycle Has Begun

I am making definition and aerobic condition my main concern for the summer. I will make bodybuilding at least 2, 3 times per week but also some cardio workout in the middle, by running and make some rope jumps. I will try body pump soon to help increase my body definition and I am going to also try the body combat classes on my gym.

The bodybuilding routine are going to have basic exercises but the weight will be slower and repetitions will be higher.

Today I wen to the gym in the morning and I trained Chest, Shoulders, Biceps and Calf:

.Inclined Bench Press

.Dips

.Dumbbell Lateral Raises

.Dumbbell Bicep Curl

.Calf Raises.

The rep range was between 10-15 with a maximum weight effort of 75%-85%. I think I trained some how heavy for the purpose of the workout, I have to correct this. Tomorrow morning will be training my legs and forearms.

July and Summer

June Recap
Well, I went on professional holidays last month and I did not exercise as much as I should. It seems that when you have a established routine on weekdays, you are more organized and despite the less time you have, you always have time to make exercise a priority. When on holidays, you have more free time and do whatever you want but less organized, well in my personal case I was less organized in some ways that I did not exercise at all.

Cardio Workouts
Now back to business, I changed my cardio workouts by adding a new element, this element is the rope. Believe me, it makes a hell of a difference on your cardio workouts if you can train wisely. I increased my intensity in some ways, so my aerobic condition is better.

How do I do?
I mix both running and rope, I start with 15 minutes of running with some intensity by doing some power jogging. Then I start the rope jumping and do some 3 sets of 1 minute each, of course this is not write in stone, sometimes I may do one more set or less, and it's hard, really I am not in my best (rope jumping) shape so I feel the toughness each time I jump.
After that I restart my running and if I feel more need to jump with rope after at least more 10 minutes of jogging or power jogging I stop and do some rope jumps again.
I end with a light run to calm down, relax and stretch the legs.

What I am looking for with this change?
Increase my aerobic condition and more body definition. I also think that the anaerobic condition will increase in some way due to some intensity on one of the rope jumps sets.

Bodybuilding
Well, my bodybuilding training was very light on June and I also decided to begin training on a gym near my house, the distance is 15 minutes by walking, 6 minutes by running or 1/2 minutes by driving a car. So I choose to walk or run to the gym so I can warm-up. I am going to begin tomorrow and this new gym besides being closer to my home has more bodybuilding weights and machines but more important, I can now do some free squats!

Squats
Squat is a brutal exercise very effective, dangerous if you do not master the technique and there a few people who really like to squat. Most of the people like to train the chest and arms, specially the biceps. To become stronger you have to squat, the compound exercises are the most effective. Regarding to this is very important to remember that technique comes first and the weight that you are lifting comes after.

Anyway, for now that's all. I am not having any comments on these posts, if anyone have any suggestions if I should change something please comment here, thanks.

June has Begun

May was a good month, I broke a record on my bodybuilding routine, by lifting 100Kg on Squat exercise. I also felt more stronger on shoulders, chest and back training. I lifted 15 Kg Max. on dumbbell press, 40Kg on inclined Chest Press and 45Kg on seated back rows. All this on a range of 8-12 repetitions.

I will start a new cycle of more definition with less weight on the next month. Yesterday I made a 35 minutes of power jogging and I felt Ok. On June I will increase my cardio training routines and do some rope jumps.

Stay fit!

Squat To 100

Pois bem, esta semana fiz 1 treino espetacular na passada 3ª feira. Treinei a parte frontal do corpo: peito, biceps e quads (quadricipedes). Nas pernas quebrei mais um recorde nos agachamentos, fiz 8 repetições com 100 Kg. No peito cheguei às 10 repetições com 40 Kg e os biceps chegaram aos 12,5 Kg na 1ª série.

Resumidamente fiz o seguinte:

1. Squat (agachamentos): 18 rep. (20 Kg)

16 rep. (60 Kg)

12 rep. (80 Kg)

8 rep. (100 Kg)

10 rep. (85 Kg).

2. Extensões de pernas: 2 séries de 8 a 12 repetições com 20/25 Kg.

3. Supino Inclinado: 12 rep. (30 Kg)

10 rep. (40 Kg)

10 rep. (30 Kg).

4. Fundos: 2 séries de 10 e 8 repetições respectivamente.

5. Curl de biceps com halteres: peso variou de 12,5 até aos 7Kg nas 3 séries de 8 a 12 rep.

Foi um bom treino, extremamente desgastante e com um recorde nos agachamentos. Sinto-me bastante orgulhoso pelos 100 Kg nos agachamentos, é uma marca que eu já andava há algum tempo a pensar que podia lá chegar. Mais satisfeito estou por ter alcançado sem estar na fase de força, o que me leva a crer que na fase de força, em que faço repetições de 4 a 8, posso ultrapassar essa marca.

Este mês houve um treino de pernas que não fiz agachamentos, fiz Leg Press e puxei cerca de 10 rep. com 150 Kg. Naturalmente este é um exercicio que não estou tão "rotinado" mas ainda assim achei que tive um bom desempenho, já que na fase de força chego a fazer 190 Kg de 6 rep.

Amanhã não sei se vou treinar musculação, estou um ainda com algumas micro lesões musculares e tenho andado a dormir poucas horas, logo se vê.

Semana curta

Pois bem, na semana passada não fiz as minhas corridas, ainda por cima esteve um tempo porreiro (apesar de detestar o calor). Não fiz porque tive algumas dores musculares nos últimos dias da semana devido ao treino intenso que fiz na 4ª-feira no ginásio.

Foi um treino muito bom, gostei imenso da forma como me apliquei. Fiz superseries de Leg Curl com Peso morto. No leg curl cheguei aos 25 Kg, enquanto que no peso morto (pernas semi-flectidas) fui até aos 25kg numa das séries mas recuei para os 15kg na ultima série.

De seguida fiz elevações de gémeos onde cheguei aos 20 Kg. Para terminar fiz Dorsal na barra e na maquina (puxadas de 45Kg) e remadas de 35Kg.

Terminei o treino a trabalhar o Triceps onde fiz Press na maquina num intervalo de 19/24 Kg.

De seguida fiz 125 abdominais e tomei o habitual e agradável duche!

Bons treinos!

Power Jogging

Restarting

Recomecei o power jogging na semana passada, mais precisamente na 5ª feira. Se bem se recordam, no verão atingi o meu pico de forma no PJ (Power Jogging), ao atingir os 53 minutos (non-stop). Pois bem, já lá vão alguns meses desde o ultimo treino de PJ, (se a memória não me falha desde Novembro), e no recomeço destes treinos aos 15 minutos já estava...cansado!!

Tenho uma tarefa dura pela frente mas estou em crer se eu mantiver uma regularidade de pelo menos 2 treinos por semana que chego ao meu (anterior) pico de forma em Junho.

No que respeita ao ginásio, "quebrei" um recorde nos agachamentos, fiz no treino de Sexta-feira, numa das séries, 10 repetições com 90Kg. Espero regressar na 2ª feira mas na semana passada apenas consegui ir ao ginásio uma vez.

Inté.

Alguns Números

Estou ainda na fase de hipertrofia, embora não treine com a regularidade que gostava aqui deixo as minhas marcas actuais em alguns exercicios.

Agachamentos: Max. de 12 rep. com 80Kg.

Leg Curl: Max. de 14 rep. com 25Kg.

Peso Morto a pernas esticadas: Max. de 12 rep. com 20Kg.

Fundos: 8/10Rep.

Supino Inclinado: Max. de 8/10 Rep. com 35Kg.

Levantamentos na barra c/pés apoiados: 10 rep.

Puxadas: 10/12Rep. a 45Kg.

Bicep Curl: 12 rep. a 7,5/10Kg.

Triceps Bar: 12 rep. a 22 Kg.

Antes de iniciar o ciclo de definição/cardio espero melhorar estas marcas durante o mês de Abril.

Fiquem bem, em boa forma!

Como estão as coisas?

Ola a todos! Já não actualizava este blog há algum tempo. Não é que tenha ficado sem fazer desporto, mas não tenho tido grandes novidades para actualizar o blogue. Desde o ultimo post que tenho treinado no ginásio todas as semanas excepto 15 dias que estive engripado no final do mês de Janeiro.

Tenho feito uns treinos musculares com superséries, para trabalhar a hipertrofia muscular o mais rápido possivel. Os meus treinos no ginásio costumam durar em média cerca de 40 minutos, o que é optimo pois fico com mais tempo livre para mim e realizo os meus objectivos de musculação.

Esta semana fiz 2 treinos de musculação e mais um treino de jogging na 2ª-feira, estou bastante satisfeito como correram os treinos esta semana, já não fazia 3 treinos por semana há algum tempo. A corrida, por exemplo, desde Novembro do ano passado que não corria, como consequência o meu tempo de corrida foi naturalmente baixo, de cerca de 14 minutos.

Espero actualizar com mais alguma regularidade, fiquem em forma!