Today I’ve done some strength training all around. Here is what I have done:
- 10 min warmup
- 4 sets on lat pullups
- 4 sets on triceps
- 3 sets on triceps+chest pushdowns
- 3 sets on quad
- 3 sets on quad curls
- 4 sets on chest push
- 3min rewarmup
- 3 sets of crunches
- 3 sets of leg raises
It seems that I now need to increase activity on my core and find new techniques, I will try to save up and pay for a personal trainer to teach me some new activities to do to keep me at it for a few weeks so that I don’t get bored.
Today I ate 2/3 of an ice-cream and threw the rest away, I was just craving for one after dinner. So the ice-cream intake just came around 120cal (its the mini magnum with double caramel.
I also started to feel some joint pain, I might get some jointace.
I am also planning on getting a new pair of shoes tomorrow
Image by Mark Witton via Flickr
I wasn’t able to stick to my plan today as there were a lot of people at my gym but I did my cardios worth.
Here is my programme:
- 15 min Run/Jog/sprint max at 11km/h
- quick loosening of the leg muscles
- 4 sets of 12 on the chest (21kg)…seems a bit easy now but I will increase next week.
- 3 sets of 12 on the triceps (25kg)
- 15min run/jog/sprint max at 11km/h
Tomorrows planned programme
- 10min warmup
- shake the legs
- 3 sets of 12 on the quads (115kg)
- 4 sets of 12 on the chest (21kg)
- 4 sets of 12 on the triceps (25kg)
- 4 sets of 12-10 on the lats
- 3min re-warmup
- 3 sets of 15 on crunches + weights
- 3 sets of 15 on leg raises
- 1min cooldown
I hope i get enuf time ….
But in other news:
I have started to get a good hang on my food intake for two weeks now, I have lowered my choco intake aswell as sugar intake. I have replaced them with fruits and other nutrients with fructose.
I did have one little bit of choco and diet coke on Sunday under moderation as I didn’t want to turn like those people who starve themselves silly of life.
Last week I didn’t lose much weight but I did quite well on performance from a quick check up at the weights now compared to what I was doing a few weeks ago.
I am still at 100kg and that did dip down to 98 on Wednesday last week but it got back up by Saturday. While analysing what I was doing, I felt that over done it with a subway.
But now this week I am going to increase my activity to see if there is any change. Below is my programme for this week.
Monday (Cardio + core)
- 10 min jogging running
- 4 sets of 8 Chest at 28 or 21kg
- 3 min jog
- 6 min rowing
- 10min jogging/running
- 3 sets of two core exercise
Tuesdays will be posted on Monday, it will be more of an intensive weight lifting on the upper body.
Wednesday will be full cardio with rowing
- 7 min warmup
- Stretch (full extent)
- 6-10min rowing
- 15min running on an incline of 1 or 2
- 3 sets of two core exercise
Thursday and friday will be posted soon. I will also be posting my daily intake if possible but it would be around the same thing everyday.
Today I went down the gym and tried to look for a pair of running/gym shoes.
Here is my programme
- 10min run/warmup at 10km/h+
- 2min shake up stretch
- 4 sets of 10 on my deltoids
- 5 sets of 8 on my triceps
- 3 sets of 15 of crunches modified with medicine balls with a twist
- 3 sets of 10 leg raises
- 3min run
- stretches and went home
They all had these old skool Nike airs with flat soles, which I do not like as they are a pure discomfort.
Back in the days there used to be good trainers now they all look funny or are only available in the bigger stores or on oxford street. I’m still looking for them…
I calculated a 1 foot tuna and cheese subway in a Honey and Oat bread is more than 600 Calorie!!
Wow I really messed up today, no more subway for me now.
I might have just taken a fruit at Sainsbury and called it in.
This set me back by quite a bit, my average BMR is around 1900. ~
Let me calculate my intake :
- breakfast: 200 cal
- tea break: 5 cal (approx)
- lunch: 400 cal
- Biscuit: 300 cal roughly
- orange juice: 112cal
- Subway: 600ish cal
comes out around 1600 so i didn’t do quite well, my burn should be around 500ish
A lot of people seems to be pushing themselves a bit too much and hurt themselves when doing weights. From reading a few article and some past experience a quick way of knowing when you are doing too much weights is understanding your body.
For example you have to see the responce of your body when lifting the weights around your 5th time, if you feel that your are making faces or your body or muscle is shaking drop down a few weight and just increase your rep.
if you are doing some triceps lifts starting at 25kg, your first 5 lift will seem easy but when you reach the 6th or 7th lift you seem that you are struggling to push it all the way up. You would normally feel a shake on your arm. Drop it down and drop a block of weight down to 21kg and do another 1-2 sets of 8 or 12 depending on what you had planned. I normally plan for 3 sets of 12 but if i feel I can’t do the new weights I go for 3 sets of 12 on a lower weight and 2 more sets of 8. This is good if you want to increase your endurance.
Today at the gym I spent around 1 hour and a bit doing some upper body work and a little bit of cardio.
Here is my program today:
- 6 min jogging/running 10 km/h interval to 8 km/h
- 4 sets (12) of lats (35 kg)
- 3 sets (15) quadtricept at 115kg+
- 5 sets (10) pectoral/chest weight (25kg)
- 3 sets (15) twisted crunch with medicine ball (6kg) … I felt that one
- 3 sets (10) leg raises
- 5 min run at 9-10 km/h
- 5 min stretch throughout
My shoulder and back is killing me atm, even after a shower.
I have to say that after a few weeks working straight on my chest i can feel some muscle there which I haven’t had before.
Another thing that I have noticed recently is that my thigh has slimmed and whenever I sit down my flesh between my thigh do not touch as much as before.
I have also noticed that my forearm is much bigger and has a lot more muscle then before.
On a side note
I subscribed to men’s health Mag, and I must say this is the best mag I’ve ever laid eyes on as it has everything you would really want to know.
I recommend you pick one out for £3.50 at your local corner shop, and you’ll love it. I will post a small review on my next entry so be sure to read it.
Today I went to the gym using a different routine and it was pretty hard, I had a few cramps but i think its alright.
I have also decided to start again on the count as I have hit a plateau and I just wanted to start fresh out with a healthy life in mind 24/7.
Today after gym I felt that I have accomplished something today.
- 5min warmup at 10km/h
- 3 sets of lats
- 3 sets of horizontal leg push
- 3 sets of biceps weights
- 3 sets of leg curls
- 3 sets of triceps weights
- 3 sets of medicine ball mixed with situps
- 3 min jog
- stretched for 4-5min
Looking at it seems that I’ve done too much. My body is steaming up still and I got a few back soars (which I like as it makes feel that I have done a lot).
Next time i will be concentrating on adding a few more sets on upper body, and then strengthening my lower body with bigger weights.
I will also add another core exercise in there.
Well we’ll see what happens.
I have been attending gym for 6 months now and it feels great and I have seen results in the first 4 months but when i hit month 5 it went down the drain. In May I have been eating too much due to exams and lack of workout.
For the last 3-5 weeks I have gain a little and hit a plateau where nothing is changing.
I have done some reading and it seems that because of the pause in my routine it has affected my workout programme which affected my weight and diet.
So I have decided to change my routine and to change my gym routine fully.
Before I use to go 2-3 times a week at the gym now I am planning to go for it 3-4 times a week where I will be having cardio days and weight days.
My normal workout use to be:
15min jogging/warmup/sprint at max speed of 10-11 km/h
15min jogging/running/interval training
3 rep crunches
My new programme is based on an article in Men’s Health magazine where the programme is to do workout 5 days a week with cardio on Tuesday, Thursday and weights on Monday, Wednesday and Friday.
I will post my new programme soon and post the outcomes of it.
I am B, I am a student on a part-time degree with a wonderful job.
I am starting this blog so that i have somewhere where i can express myself fully without anyone knowing who i really am.
I don’t want to give away to much about myself so that people don’t get offended when i talk about them.