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.