Current Records for Workout 1 at Cycle 1

Cycle 1 is the power stage, a period of brutal workouts during at least 2 month, where I will be performing low repetitions and maximum weight workouts.

On the leg workout these are my current marks. Note that these records are based on a low repetition workout that suits the power stage cycle:

Legs:

Exercise: Leg Press
Max Weight: 190Kg for a 4-6 reps range.

Exercise: Leg Curl
Max Weight: 35Kg for a 4-6 reps range.

Back:

Exercise: One Arm Bent Over Dumbell Row
Max Weight: 22,5Kg for a 4-6 reps range.

Exercise: Seated Rows
Max Weight: 45Kg for a 4-6 reps range.

Biceps:

Exercise: 45º Incline Bench bicep curl
Max Weight: 7,5Kg/10Kg for a 4-6 reps range.

I will edit this post this month to add the Ez-Curl Bicep but I am not sure the current weight for the 4-6 reps range.
Next post will be the current record for Chest, Shoulders (Deltoids) and Triceps.

Stay Fit!

The Training Program

My last workout was on last Thursday, I worked out chest, shoulders and biceps. Tomorrow I will pump my legs, back and triceps and do some cardio.

Here it is my training program, it is divided in 2 muscle groups. I should note that this training program is for the power stage that I am current on. Will be at the power stage/cycle until the middle/end of February.

Power Workout Program 1: Legs, Back and Triceps:

- Leg Press or Squat
- Leg Curl
- One Arm Dumbell Row
- Seated Row
- French Press

Power Workout Program 2: Chest, Shoulders and Biceps:

- Bench Press
- Bench Dumbell Flyes
- Military Press
- Dumbell Bicep Curl
- EZ - Barbell Bicep Curl

All the exercises are performed with 3 sets of 4 to 6 repetitions each set during the power stage.
Cardio workout will be made at the end od the workout, at least 15 to 25 minutes of cardio.

My Current Plan

My current gym plan is divided in 3 groups, each group is to be practiced for 2/3 months and then move to next group, here are the 3 main groups, each one with different milestones and goals:

- Power
- Muscle Mass
- Muscle Definition

On each group I will do some cardio to avoid getting too much fat and weight.

The power group is all about getting stronger on some major exercises. The volume is lower on this cycle, with only 5/6 exercises per training and 2/3 sets on each exercises. The reps are very low, on the 4-7 reps range.

On the muscle mass group, like the name says, is to work the muscle hypertrophy. Here we increase a little bit the volume for 6/7 exercises and 3 sets in each exercise, the reps range is on 8-12.

The muscle definition is all about increasing cardio and do some high reps bodybuilding exercises. The volume could be the same, but exercises change to some isolation exercises and the reps range is 12-20.

I am current on the Power group. I started this month and will end on February, so is all about hard work and surviving on the pain zone, when the last repetition will burn your mind.

I am working out only twice a week, I do not have time for more, but I am making some progress so is fine oo me. I am not a big fan of going to the gym everyday and be there for hours, is too much for my body.

When I am at the gym, I am there to train hard and to do nothing more, so 60/75 minutes per session is enough for me.

My Physical Activities Background

I started doing swimming when I was just 7 years old and stoped at 12, along the way I practice Judo at 10 years old. I joined Taekwondo at 14 years old and at 16 years old I was doing Karate until at 17 tried Judo (again) for a year. Then I tried Kick boxing (Muay Thai) for a year and my kickboxing teacher stopped teaching. I enjoyed doing so many different fighting activities, but there was one physical activity that I never, ever stoped doing...bodybuilding.

I started doing some weightlifting/bodybuilding at home with a pair of dumbells when I was 14 years old. Joined a couple of gyms during my life and learn everything I want to know about bodybuilding on every resource that was available: magazines, videos, Internet (latter), friends and teachers.

I learn a lot about not only bodybuilding exercises but also nutrition and state of mind. Today I see a lot of comercial gyms and a lot of physical activities wich is good for people so they dont get fat. All the different activities that comercial gyms do, they all have the same fundamental piece of labour, the dumbell.

Nowadays, I do not see the same passion about bodybuilding on the most comercial gyms. I see a lot of people to go to the gym to have style, to socialize, to be in fashion, to spend some money.

While others, a few like me, go to the gym, (not necessaty the most expensive gym), to be healthy and with a profund love about bodybuilding. This is where I stand, I am a true believer in the bodybuilding healthy factors that brings to the human body (if you do not get on drugs). Bodybuilding gives you good things both on your body and on your mind.

Welcome to my blog

This is going to be a blog to relate my current progress on physical (and mind) health issues. I will also adress some health and fitness issues along the way.
The main goal with this blog is to write some gym milestones, bodybuilding records, gym logs, and so on.
Enjoy reading it as much I enjoy it in writing!