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.

Definition Stage as Begun

I have started my definition stage on the gym since last week. I can say that the training sessions are very, very though with lots of cardio workout. Today after pumping iron for about 30 minutes I went to the treadmill for 25 minutes in a high intensity workout. I am very happy with this stage, I will loose some weight, but more important I will decrease my boy fat percentage. Last time I measure I had about 18.6% of body fat.

Stay tuned for more healthy updates!

Stage 2 - Hypertrophy Cycle

I begun the 2nd macrocycle of my bodybuilding anual training program. This is the stage for building muscle mass and gain some weigth. I will be at this stage for at least 2 months (ending on April).
On this cycle the main focus is to build muscle mass, secondary will focus on muscle strength. Will always do some cardio on every workout to burn some fat.

I started on the last week by doing legs (quads, hamstrings and calfs), back and biceps. On last Tuesday I did Chest, Shoulders and Triceps. Tomorrow will return to the Legs/Back/Biceps training.

The main exercises for the 1st workout are:
- Leg Press (current on 140Kg)
- Hamstrings curl (current on 30Kg)
- Barbell calf raises (current on 10Kg)
- One arm dumbell row or pullouts. (current on 22,5Kg and 40Kg)
- Dumbell bicep curl. (7,5Kg-10Kg. Max.)

The main exercises for the 2nd workout are:
- Bench Press (For a max. of 60-65Kg)
- Buterflyes (14,5Kg)
- Military Press (14 Kg)
- French Dumbell Triceps Press (10Kg).

All in the 8-12 Rep. Range and a minimum of 2 sets and 3 the max.

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!