Update

Finalmente uma actualização e em português!!

Estive pouco activo fisicamente durante um periodo de tempo que começou na 2ª semana de Setembro e terminou na ultima semana de Outubro. Por essa razão não tive grande necessidade de actualizar o blog. Entretanto no final do mês passado regressei aos treinos de musculação para recuperar o tempo perdido.

Uma situação interessante é que os músculos tem memória! Verdade, claro que estou a falar em termos figurativos mas um ser humano que treine com regularidade e com intensidade, quando fica sem treinar durante um tempo e depois regressa aos treinos, o corpo adapta-se muito mais depressa ao exercicio muscular. A mesma situação já não acontece tão rapidamente na adaptação ao esforço cardiovascular.

Hoje fiz uma corrida que já não fazia há cerca de 2 meses e fiz apenas 19 minutos de corrida com uma intensidade mais elevada nos últimos 10 minutos.

Vi alguns ciclistas na estrada enquanto corria e o esforço que eles fazem parece-me que é inversamente proporcional ao valor monetário das bicicletas.

Deixo algumas fotos de um dos caminhos que corri a subir no meio da mata a fazer Power Jogging.

Na semana passada atingi uma marca nos agachamentos (Squat) que já não atingia a algum tempo. Apesar de ter estar a recuperar a forma, no ultimo treino de pernas fiz no exercicio de agachamentos:

4 Séries de Squat:

- 20 Repetições c\20Kg

- 20 Rep. c\40Kg

- 16 Rep. c\60Kg

- 10 Rep. c\80KG

Week in Shape

Hi all fitness enthusiasts, this week was low in exercise, I did a bodybuilding workout on Tuesday, it was a legs workout. I made Leg Curl (3x20Kg), Calf Raises and Squat (3x50/60Kg for 12/15 reps.)

Today I made a bodybuilding workout of chest (3xpush-ups) , shoulders (dumbbell press) and triceps (dips) after the weight lifting I went to a power jogging outdoor for a complete 32 minutes cardio workout.

Stay in shape for more feedback news next week.

51 Minutes at Power Jogging

Just make up here in a minute to tell that I run today for 51 minutes and I felt great! Outdoors, listening to my mp3, watching and feeling the sun light, climbing some paths, really good. Why don't you try today?

Stay in shape, I will try.

Chest / Biceps and AbsTraininig Session

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.

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!

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.

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.