The Boxing Trial

Hi, I have been working out more than ever. Went for a bodybuilding workout yesterday. I did the following basic routine:

Exercises	Sets	Repetitions per Set	Weight
Paralell Bar Dips	3	16 / 10/ 8	BW/+2Kg/+2Kg
Pullups	3	10 / 8/ 6	Body Weight
Dumbell Press	2	6 / 10/ 10	?
Bicep Curl	3	?	?
Squat	5	18  /15/ 12/ 10/ 12+12+18	30Kg/60Kg/80Kg/90KG/80+60+40

I had one major improvement on the Paralell Bar Dips: I started using additional weight besides my body weight I decided to do so, because I am making more than 15 repetitions on my first set with my body weight (witch is also an improvement!).

I am weak on Pullup and Bicep Curl, but I am more concerned about the Pullup exercise, because it is such a basic and awesome exercise for the upper body. I will start to make them a priority on the back exercises.

On the Squat I decided to not go to the 100Kg mark, instead I made a final giant set. That is, a 3 sets in one, where I made 12 repetitions with 80Kg and moved on to 12 Repetitions with 60 Kg and only stopped at 18 repetitions with 40Kg. My only rest time on this giant set was when I change the plates from the squat barbell to reduce the weight.

My main reason for the giant set was twofold: give some shocking workout to the legs and to excel on my squat technique. Technique is everything and it is the most important thing in bodybuilding, only after technique comes the weight.

I tried boxing last week, and I ended exhausted! It is a tremendous cardiovascular workout, I will go again this week.
Stay in shape!

Fitness Update

Hi, I am almost 100% recovered from my calf injury but I have a tendinitis on the right foot (the same leg). Anyway, I much better, yesterday went for a 20 minute jogging with some kick boxing activity on the forest at night.


Today I will go to the forest and make some jogging with some kick boxing activity. I am not yet prepared for the 10 km jogging this week due to my light tendinitis. Tomorrow morning I will go to the gym to make some bodybuilding.


On Thursday I broke my lifetime squat record: I just made 12 repetitions with 100Kg! I am very proud. If you ask me one month ago if this was possible, I would say of course it is but not this month! Anyway, when you love a bodybuilding exercise you may become the greatest on performing the exercise. 


I have some weak areas to work on, that are the bench press and the pullups exercises. I am also doing about 14 repetitions on the parallel bar dips, witch is becoming light for me, so I will start to add weight, besides my body weight.


According to my plan, I am still on the adaptation phase and making moderate repetitions. The next phase will be more heavy with less repetitions.


That's all for now, stay in shape!

Small Calf Injury

Hi, first the not so good news: I have suffered a small injury (nothing serious) on the right leg calf muscle. This is sort of bad warm up before the jogging, it was very cold outside and my right calf muscle started to give me some pain lately during the jogging.

The good news, I am working out regularly, I just made about 8Km jogging in 45 minutes during the last Saturday. Half of that was in pain with my calf muscle but I did not stooped the jogging.
The excellent news, I made 14 repetitions in the Squat exercise with 90 Kg! I think I am going to give a break this week and I will go to bodypump on Thursday.

Stay in Shape!