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.
Saturday, August 14, 2010
Wednesday, August 11, 2010
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!
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!
Wednesday, August 4, 2010
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.
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.
Saturday, July 31, 2010
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.
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.
Wednesday, July 28, 2010
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.
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.
Friday, July 23, 2010
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!
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!
Monday, July 5, 2010
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).
- 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).
Subscribe to:
Posts (Atom)