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!
Monday, February 6, 2012
Sunday, January 29, 2012
Workouts Going Better Than Ever
I have been working out twice a week, been doing bodybuilding (as I mentioned before) and doing some cardio conditioning training.
Today when I was running to the gym my calf muscle blow out, I felt an intense pain, stop the run and continue to walk to the gym. I think it was not warm enough to run, it was in the morning and it was cold outside and I was in shorts. It's night right now and I still feel the pain.
Anyway, besides that, I broke a Squat record today. I did 4 sets of full squat and on the last one I did 14 repetitions with 85Kg. Very proud to accomplish that milestone without any human or material support, just my blood, mind and guts. I ended up doing Dips, Seated Row, Press for shoulders and Triceps Bar.
Will keep my planned workouts, I hope you guys are working out just like me!
Now I have to care about my calf muscle, but I will pump my body on Wednesday or Thursday.
Today when I was running to the gym my calf muscle blow out, I felt an intense pain, stop the run and continue to walk to the gym. I think it was not warm enough to run, it was in the morning and it was cold outside and I was in shorts. It's night right now and I still feel the pain.
Anyway, besides that, I broke a Squat record today. I did 4 sets of full squat and on the last one I did 14 repetitions with 85Kg. Very proud to accomplish that milestone without any human or material support, just my blood, mind and guts. I ended up doing Dips, Seated Row, Press for shoulders and Triceps Bar.
Will keep my planned workouts, I hope you guys are working out just like me!
Now I have to care about my calf muscle, but I will pump my body on Wednesday or Thursday.
Saturday, December 17, 2011
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!
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!
Sunday, December 4, 2011
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.
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.
Thursday, November 24, 2011
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!
Stay in shape!
Wednesday, August 24, 2011
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!
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!
Saturday, July 16, 2011
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.
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