Having no job for now gives me a lot of time to go to gym. I found a kindred fellow to go to gym with and now, we push each other to do sets and to work out our muscles without getting that "Hey Im tired of this let's hit the showers" feeling.
Personally, the hardest hit muscle for the week was my thigh muscles. My quads were given a total punishment with a routine courtesy of Arbuy, a muscle supplements store owner i also met this week.
He showed me how to use the quads machine to isolate my leg muscles. Instead of doing putting both my feet on the platform and pushing away, I was asked to push one leg at a time, doing 15 reps, on a 20 kg plate first on the right leg, then proceed, without rest, to do a plate lunge with right leg on the floor and left leg stretched behind. I was warned not to let my knees jut forward beyond my foot, it was tough! And I have to do 15 reps of this. The next set was on the left leg, same procedure, jumping to the lunge immediately after. I couldnt do three sets all continuously, by the 9th rep, my quads were screaming for rest and on my 3rd set, Arby had to help pull the platform on my feet to ease the burden.
That alone, combine with the squat which he taught me to do, with again, no knees jutting beyond my feet, would really build up my legs quite nicely. And it was something I had avoided doing. I guess that's why training does not equate comfort.
I also did a partial body combat class. My workout partner meanwhile patiently walked me through, corrected my bad form in throwing punches, uppercuts and jabs as well as basic kicks. Since he is a taekwondo black belter, he would know better how to do these. I willingly let myself be taught, though inside of me, I felt shame as at my age, I still coudnt throw a decent punch or kick like a real guy should.
So learning, learning is essential.
I also had my deadlift corrected, instead of doing bent knee deadlift, I should switch to stiff legged deadlift with back always straight to keep the correct form.
Friday, May 14, 2010
Tuesday, May 4, 2010
7 exercises for max strength and time management in the gym
If you wish to make maximum gains from your gym workout, make do with one hour sessions and stop burning up your muscle into a CATABOLIC state. Don't waste time on smaller exercises, instead use your time well. Here are SEVEN exercises from online fitness guru Vince Delmonte. Either you do this or you don't no excuses people!
Monday, April 26, 2010
My workouts so FAR this 2010
I am back now to blog about fitness and my supplements.
My workouts have now been more regular, thanks to me joining two gyms this year to date, gold's gym Timog
in addition to my fitness first passport membership.
I have bought two supplements after my whey protein, Muscletein whey ran out. I still have a whole jar of adreNOline left though.
These are:
It still remains to be sin the effects of these two supplements. But I still believe these are no placebo effects I will experience, I will grow, and I will be stronger in the gym when I work out.
I have started taken these two supplements last Saturday afternoon when I purchased them.
The Testosgrow pack contains 9 tablets to be taken in three days TID, with meals. Meanwhile the Amino acid tablets are four tablets three times a day. Costing 150 pesos and 1,300 respectively.
I have been reminded to keep a workout journal for my own use, so I have placed my workouts on the phone's notes section and now on here as well.
April 11:
Gold's Timog
1. Bi-angular Lat Row (lbs.) 84-120-156
2. Deadlift (kg) 60-80-90
3. Reverse shoulder barbell raise (lb) 30-40-50
4. shoulder Press MAchine (lb) 40-40
April 12:
FF AbsCBN
1. Pectoral Machine (kg) 60-80-80
2. Bicep Db. (lbs) 25-25-30
3. Machine Flyes - 30-30-45
4. Leg Raise Bench- 100 reps
5. Cable Chest- 30-40-50
6. Preacher curl - 10-20-20
April 20:
Gold's timog
1. Leg Extension (lbs.) 27.2-36.1-54.4
2. Incline chest Machine (lbs.) 75- 135-175
3. Pectoral Machine (lb.) 27.7- 54.4
4. Pull-ups (reps) 10 - 8- 10
5. Bicep Curl (bb) (lbs) 30-40-60
6. Biangular Lat Pull- 59.9 (lower), 10 reps Upper
7. Calf Raise (kg) - 76.2 - 87.1
no date:
FF RSC
1.Ten Mins.- run + row
2.Vertical Traction : 65-75-90
3. Pulldown Palm Front: 60-75-85
4. Leg Press Machine : 70-90-100
no date:
Gold's Galleria
1. ABS DB Leg raise: (5lbs weight) reps 20-20-20-20-20
2. Incline Leg PRess Machine (lbs): 90-90-140
3. Squat: (lbs) 70-90-120
4. Seated Calf Raise: (lbs) 60-60-60
5. Leg Curl machine: 80-95-110
6. Triceps Dips: reps 15-20-20
7. Plank: 100 counts times 3 sets
My workouts have now been more regular, thanks to me joining two gyms this year to date, gold's gym Timog
in addition to my fitness first passport membership.
I have bought two supplements after my whey protein, Muscletein whey ran out. I still have a whole jar of adreNOline left though.
These are:
It still remains to be sin the effects of these two supplements. But I still believe these are no placebo effects I will experience, I will grow, and I will be stronger in the gym when I work out.
I have started taken these two supplements last Saturday afternoon when I purchased them.
The Testosgrow pack contains 9 tablets to be taken in three days TID, with meals. Meanwhile the Amino acid tablets are four tablets three times a day. Costing 150 pesos and 1,300 respectively.
I have been reminded to keep a workout journal for my own use, so I have placed my workouts on the phone's notes section and now on here as well.
April 11:
Gold's Timog
1. Bi-angular Lat Row (lbs.) 84-120-156
2. Deadlift (kg) 60-80-90
3. Reverse shoulder barbell raise (lb) 30-40-50
4. shoulder Press MAchine (lb) 40-40
April 12:
FF AbsCBN
1. Pectoral Machine (kg) 60-80-80
2. Bicep Db. (lbs) 25-25-30
3. Machine Flyes - 30-30-45
4. Leg Raise Bench- 100 reps
5. Cable Chest- 30-40-50
6. Preacher curl - 10-20-20
April 20:
Gold's timog
1. Leg Extension (lbs.) 27.2-36.1-54.4
2. Incline chest Machine (lbs.) 75- 135-175
3. Pectoral Machine (lb.) 27.7- 54.4
4. Pull-ups (reps) 10 - 8- 10
5. Bicep Curl (bb) (lbs) 30-40-60
6. Biangular Lat Pull- 59.9 (lower), 10 reps Upper
7. Calf Raise (kg) - 76.2 - 87.1
no date:
FF RSC
1.Ten Mins.- run + row
2.Vertical Traction : 65-75-90
3. Pulldown Palm Front: 60-75-85
4. Leg Press Machine : 70-90-100
no date:
Gold's Galleria
1. ABS DB Leg raise: (5lbs weight) reps 20-20-20-20-20
2. Incline Leg PRess Machine (lbs): 90-90-140
3. Squat: (lbs) 70-90-120
4. Seated Calf Raise: (lbs) 60-60-60
5. Leg Curl machine: 80-95-110
6. Triceps Dips: reps 15-20-20
7. Plank: 100 counts times 3 sets
Tuesday, October 27, 2009
WORKOUT A---> not for crowded rush hour gym times
I had been looking forward to trying out the Turbulence Training of Craig Ballantyne. This training schedule is supposed to operate on supersets and to train all parts of the body and hit the abs!
At 32, I can say my body is still physically in good shape, and I can manage new routines, but ironman and flexible gym buff I am not.
Last night, I was having second, third and more hesitant thoughts about heading over to RSC. But being reminded of the waste of moeny I spent each month paying for the membership, plus the gnawing sense of eagerness to pump up my routine got the better and me.
I expected there were few lockers empty and I was glad to see, I still have my favorite locker area near the showers empty.
I whipped out my handmade workout card and took a moment to digest the routine, before I started .
I am posting here in verbatime the full contents of the Turbulence training for your reference:
NOTE: This workout originally ran in Men's Fitness magazine, but I've actually improved the workout just for you! Always looking out for my TurbulenceTraining.com subscribers.Workout Guidelines
· Workout 3 days per week alternating between workouts A &B. Rest 1 day between sessions.
· In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
· Each pair of exercises constitutes a "Superset". In eachSuperset, do one set of the first exercise followed immediately by the next (1A & 1B) and then repeat.
· Rest 1 minute after completing the exercises in theSuperset (i.e. after 1A & 1B).
· Repeat each Superset until you've completed a total of three sets of each exercise in the pair, then move on to the nextpair.
· Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.
· Finish each workout with stretching for the tight musclegroups only.
· For full exercise descriptions and photos, see the TurbulenceTraining manual.Warm-up
· If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.
· Never skip a warm-up.
o Perform this circuit 2x's using a 2-0-1 tempo:- 10 reps of bodyweight squats or step-ups- 20 seconds for the plank - 8 reps of kneeling pushups or regular pushups - 10 reps of inverted bodyweight rowing exercise or band pull
- Perform 2 warm-up sets for each exercise in the first Superset.- 1 set of 8 reps with 50% of the weight you will use in your"real" sets.- 1 set of 8 reps with 75% of the weight you will use in your"real" sets.
Turbulence Training Interval Training Guidelines
· Research has shown that interval training is very effective for fat loss.
· It is recommended that the stationary cycle be used forinterval training because it allows for an easy transition betweenwork and recovery.
· Finish each interval workout with stretching for the tightmuscle groups only.
Beginner Interval Workout:· Warm-up for 5-minutes. · Perform an interval by exercising for 30 seconds at a hardpace (at a subjective 7/10 level of intensity) - i.e. fast walking.· Follow that with "active rest" for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity) - i.e. slow walking.· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Advanced Interval Workout· Warm-up for 5-10 minutes. · Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).· Follow that with "active rest" for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Workout A
1A) Wide-stance Squat (8 reps)- Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.- This superset works best if performed in a squat rack that also has a chin-up bar.
1B) Chin-ups (6 reps)- If this is too hard, perform a Reverse-grip Lat Pulldown.- Rest 1 minute and then go back to Squats.- Do this Superset 3 times and then move on to the nextSuperset.
2A) Barbell Step-ups (8 reps per leg)- Use a step that's high enough so that your knee is bent 90 degrees.- If you have to use DB's for the step-ups, take an extra 30seconds rest when going from the step-ups to the rows.
2B) DB or Barbell Row (8 reps)- Keep your lower back naturally arched.- Rest 1 minute and then go back to Step-ups.- Do this Superset 3 times and then move on to the nextSuperset.
3A) Side Plank (5 reps per side)- Contract and brace your abs for 10 seconds per repetitionwhile keeping your body in a straight line.
3B) Stability Ball Jackknife (12 reps)- Rest 30 seconds and then go back to Side Plank.- Do this Superset 3 times and then go to the Intervals.
Workout B
1A) Low-Incline DB Chest Press (8 reps)- Set the incline to one notch above the flat-bench position.
1B) DB or Barbell Romanian Deadlift (8 reps)- Keep your lower back naturally arched for the entiremovement.- Rest 1 minute and then go back to 1A.- Do this Superset 3 times and then move on to the nextSuperset.
2A) DB Close-grip Chest Press (8 reps)- Push the dumbbells straight up, not together.
2B) DB Rear-deltoid Lateral Raise (8 reps)- Keep a tight arch in lower back and lean forward as far as possible. - Perform this exercise extra slowly so that you don't usemomentum.- Rest 1 minute and then go back to 2A.- Do this Superset 3 times and then move on to the nextSuperset.
3A) Elevated Push-up (12 reps per side)- Place one hand on a 4-inch step or box and lower your body asfar as possible.
3B) Stability Ball Rollout (15 reps)- Keep your body in a straight line at all times--don't allow your back to round or bend backward.
I was able to do the warmup part nicely.
The problem is to superset workout a. I had to have exclusive use of the smith machine, which happened to be occupied by another guy doing his routine.
I was forced to forego the routine and proceed with the other exercises in Workout A and jump to Workout B so as not to waste my time waiting.
The stability ball rollout and the jacknife stability ball is most challenging, I kept falling off the ball, and not having someone to correct my form is a challenge.
I did not do the step up with DB, and I didnt do the one arm pushup on step board, I feel foolish to pose with only one arm and not be able to bring up my body after that.
I've learned to swallow my pride and come back tomorrow to practice this routine IN the MORNING where I would have presumably more space to workout.
But I felt better to push my legs, my abs and do chinups, my problem areas more.
Always, yes, I do catch myself scanning for guys with well formed abs and legs and wish I had the stamina to be like that. And I know I will get there.
The day-after-gym feeling persists, with a left stiff shoulder pain, it hurts when i turn my head to the left, a sharp pain can be felt near myshoulder blade. Sleeping early did help ease some tiresomeness but this pain is still there.
A massage would be grrreat to release this tension.
At 32, I can say my body is still physically in good shape, and I can manage new routines, but ironman and flexible gym buff I am not.
Last night, I was having second, third and more hesitant thoughts about heading over to RSC. But being reminded of the waste of moeny I spent each month paying for the membership, plus the gnawing sense of eagerness to pump up my routine got the better and me.
I expected there were few lockers empty and I was glad to see, I still have my favorite locker area near the showers empty.
I whipped out my handmade workout card and took a moment to digest the routine, before I started .
I am posting here in verbatime the full contents of the Turbulence training for your reference:
NOTE: This workout originally ran in Men's Fitness magazine, but I've actually improved the workout just for you! Always looking out for my TurbulenceTraining.com subscribers.Workout Guidelines
· Workout 3 days per week alternating between workouts A &B. Rest 1 day between sessions.
· In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
· Each pair of exercises constitutes a "Superset". In eachSuperset, do one set of the first exercise followed immediately by the next (1A & 1B) and then repeat.
· Rest 1 minute after completing the exercises in theSuperset (i.e. after 1A & 1B).
· Repeat each Superset until you've completed a total of three sets of each exercise in the pair, then move on to the nextpair.
· Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.
· Finish each workout with stretching for the tight musclegroups only.
· For full exercise descriptions and photos, see the TurbulenceTraining manual.Warm-up
· If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.
· Never skip a warm-up.
o Perform this circuit 2x's using a 2-0-1 tempo:- 10 reps of bodyweight squats or step-ups- 20 seconds for the plank - 8 reps of kneeling pushups or regular pushups - 10 reps of inverted bodyweight rowing exercise or band pull
- Perform 2 warm-up sets for each exercise in the first Superset.- 1 set of 8 reps with 50% of the weight you will use in your"real" sets.- 1 set of 8 reps with 75% of the weight you will use in your"real" sets.
Turbulence Training Interval Training Guidelines
· Research has shown that interval training is very effective for fat loss.
· It is recommended that the stationary cycle be used forinterval training because it allows for an easy transition betweenwork and recovery.
· Finish each interval workout with stretching for the tightmuscle groups only.
Beginner Interval Workout:· Warm-up for 5-minutes. · Perform an interval by exercising for 30 seconds at a hardpace (at a subjective 7/10 level of intensity) - i.e. fast walking.· Follow that with "active rest" for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity) - i.e. slow walking.· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Advanced Interval Workout· Warm-up for 5-10 minutes. · Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).· Follow that with "active rest" for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Workout A
1A) Wide-stance Squat (8 reps)- Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.- This superset works best if performed in a squat rack that also has a chin-up bar.
1B) Chin-ups (6 reps)- If this is too hard, perform a Reverse-grip Lat Pulldown.- Rest 1 minute and then go back to Squats.- Do this Superset 3 times and then move on to the nextSuperset.
2A) Barbell Step-ups (8 reps per leg)- Use a step that's high enough so that your knee is bent 90 degrees.- If you have to use DB's for the step-ups, take an extra 30seconds rest when going from the step-ups to the rows.
2B) DB or Barbell Row (8 reps)- Keep your lower back naturally arched.- Rest 1 minute and then go back to Step-ups.- Do this Superset 3 times and then move on to the nextSuperset.
3A) Side Plank (5 reps per side)- Contract and brace your abs for 10 seconds per repetitionwhile keeping your body in a straight line.
3B) Stability Ball Jackknife (12 reps)- Rest 30 seconds and then go back to Side Plank.- Do this Superset 3 times and then go to the Intervals.
Workout B
1A) Low-Incline DB Chest Press (8 reps)- Set the incline to one notch above the flat-bench position.
1B) DB or Barbell Romanian Deadlift (8 reps)- Keep your lower back naturally arched for the entiremovement.- Rest 1 minute and then go back to 1A.- Do this Superset 3 times and then move on to the nextSuperset.
2A) DB Close-grip Chest Press (8 reps)- Push the dumbbells straight up, not together.
2B) DB Rear-deltoid Lateral Raise (8 reps)- Keep a tight arch in lower back and lean forward as far as possible. - Perform this exercise extra slowly so that you don't usemomentum.- Rest 1 minute and then go back to 2A.- Do this Superset 3 times and then move on to the nextSuperset.
3A) Elevated Push-up (12 reps per side)- Place one hand on a 4-inch step or box and lower your body asfar as possible.
3B) Stability Ball Rollout (15 reps)- Keep your body in a straight line at all times--don't allow your back to round or bend backward.
I was able to do the warmup part nicely.
The problem is to superset workout a. I had to have exclusive use of the smith machine, which happened to be occupied by another guy doing his routine.
I was forced to forego the routine and proceed with the other exercises in Workout A and jump to Workout B so as not to waste my time waiting.
The stability ball rollout and the jacknife stability ball is most challenging, I kept falling off the ball, and not having someone to correct my form is a challenge.
I did not do the step up with DB, and I didnt do the one arm pushup on step board, I feel foolish to pose with only one arm and not be able to bring up my body after that.
I've learned to swallow my pride and come back tomorrow to practice this routine IN the MORNING where I would have presumably more space to workout.
But I felt better to push my legs, my abs and do chinups, my problem areas more.
Always, yes, I do catch myself scanning for guys with well formed abs and legs and wish I had the stamina to be like that. And I know I will get there.
The day-after-gym feeling persists, with a left stiff shoulder pain, it hurts when i turn my head to the left, a sharp pain can be felt near myshoulder blade. Sleeping early did help ease some tiresomeness but this pain is still there.
A massage would be grrreat to release this tension.
Sunday, October 25, 2009
Running the 5 K for LIFE! - October 24
I did not think about stopping, but I looked ahead toward the sky and I was able to sprint, walk crawl and creep towards the finish line!
ok, I was kidding, I definitely did finish my 5 K run at the church and able to contribute my bit the the annual Run For Life marathon.
I made a commitment to be at church by 6am, as last year, I arrived late after the runners alrady started off and it wasn't good, I finished late and I did not get any more freebies.
This year, though I had to park at the end of the university parkway, way past all the schools and the Taguig Police building, I had the fortune of meeting a fellow church member and together, we brisk walked towards the starting line.
It was heartening to see families clad in jogging gear, with their small kids, strollers, and even their pets all marching towards ENLI compound.
I regretted not bringing my compact cam to shoot the scenes, but I cannot turn back.
At the start, I was surprised it didnt start yet, I was glad to be with the crowd of people all raring to go. I saw pastors, lolo and lolas and some familiar faces, looking quite different in their running outfits.
After a few moments, alarms went off and we all whooped it up and the crowd of eager runners, high with energy started off. Everyone ran quite fast and kept good pacing.
The route was from the church, down the road going towards 5th street. At the corner we turned left, and headed all the way to One Mckinley condo oval. there was a water station there, cups of water awaited panting runners like me, and we moved forward. After the turn, we ran on forward back to the direction of market market, we turned left at the corner before Serendra, and at the main road turned right and turned right against at the front of MArket market serendra side. Then after running the length of high street, we made a uturn and ran at the side of market market.
the only motivation I had that kept me going was, I had company, so many runners with different health conditions yet all fired up, can I stop? It was in my spirit that I should remember Hebrews, about finishing the race in the midst of so many witnesses, and I learned to cock my head up and look to the blue sky, and that kep t me going. If I keep my head down and watch the road, my feet, the side of me with many runners passing me by, I would get discouraged, and even get demotivated. But I rushed on, hald running, walking and running again, stopped, and ran, and at the last block crossing the road to church, I pressed on and reach the finish line.
My bar code was scanned and my time was recorded, I was relieved.
I even had the energy to help Mikee and the volunteers at the refreshment station, where Goldilocks' bag, vit.water, viva water, coke and royal softdrinks in cans and Goldilock's ensaymada lite was given out. Whee. I helped give out the beverages to lines of thirsty and tired runners.
There was a program ongoing while all this distribution was going on.
I also met a friend who was overseeing and taking pictures of the Maybank booth, one of the sponsors of the event.
It was great to run. I was able to push some weights as well after the run.
My routine was:
1. no more warm up, I did that already.
2. Cable row- 2 sets, 20-25-30
3. incline chest press- both plates- 20-30
4. bent shoulder lateral raises db- each hand- 5-10-15
5. upper back rows- 25-30-25
6. leg press- 50
7. BB straight shoulder raises- 20-25
That's about it, and steam for around 5 minutes and shower.
ok, I was kidding, I definitely did finish my 5 K run at the church and able to contribute my bit the the annual Run For Life marathon.
I made a commitment to be at church by 6am, as last year, I arrived late after the runners alrady started off and it wasn't good, I finished late and I did not get any more freebies.
This year, though I had to park at the end of the university parkway, way past all the schools and the Taguig Police building, I had the fortune of meeting a fellow church member and together, we brisk walked towards the starting line.
It was heartening to see families clad in jogging gear, with their small kids, strollers, and even their pets all marching towards ENLI compound.
I regretted not bringing my compact cam to shoot the scenes, but I cannot turn back.
At the start, I was surprised it didnt start yet, I was glad to be with the crowd of people all raring to go. I saw pastors, lolo and lolas and some familiar faces, looking quite different in their running outfits.
After a few moments, alarms went off and we all whooped it up and the crowd of eager runners, high with energy started off. Everyone ran quite fast and kept good pacing.
The route was from the church, down the road going towards 5th street. At the corner we turned left, and headed all the way to One Mckinley condo oval. there was a water station there, cups of water awaited panting runners like me, and we moved forward. After the turn, we ran on forward back to the direction of market market, we turned left at the corner before Serendra, and at the main road turned right and turned right against at the front of MArket market serendra side. Then after running the length of high street, we made a uturn and ran at the side of market market.
the only motivation I had that kept me going was, I had company, so many runners with different health conditions yet all fired up, can I stop? It was in my spirit that I should remember Hebrews, about finishing the race in the midst of so many witnesses, and I learned to cock my head up and look to the blue sky, and that kep t me going. If I keep my head down and watch the road, my feet, the side of me with many runners passing me by, I would get discouraged, and even get demotivated. But I rushed on, hald running, walking and running again, stopped, and ran, and at the last block crossing the road to church, I pressed on and reach the finish line.
My bar code was scanned and my time was recorded, I was relieved.
I even had the energy to help Mikee and the volunteers at the refreshment station, where Goldilocks' bag, vit.water, viva water, coke and royal softdrinks in cans and Goldilock's ensaymada lite was given out. Whee. I helped give out the beverages to lines of thirsty and tired runners.
There was a program ongoing while all this distribution was going on.
I also met a friend who was overseeing and taking pictures of the Maybank booth, one of the sponsors of the event.
It was great to run. I was able to push some weights as well after the run.
My routine was:
1. no more warm up, I did that already.
2. Cable row- 2 sets, 20-25-30
3. incline chest press- both plates- 20-30
4. bent shoulder lateral raises db- each hand- 5-10-15
5. upper back rows- 25-30-25
6. leg press- 50
7. BB straight shoulder raises- 20-25
That's about it, and steam for around 5 minutes and shower.
Wednesday, September 9, 2009
Quick workouts work for me
‘WHY do you work out so quickly? If not for your built, I would think you didn’t have a quality workout at all!”
“Huh, tapos ka na, kakarating mo lang at aalis ka na, parang di ka nag gym a…”
Ever heard this comments from well-meaning gym friends?
I do, and I have always had the honor of being, “the speedy one”, the “always hurrying gym guy”.
I have always kept my gym time to an hour or less. It just seems enough for me to cycle through the weights, the warm ups with exercises already mapped in my head .
In another article, I wrote I would keep a journal of what I did, the reps and weights would be recorded and I would know my progress. Well, the advantage again of having this routine, is sometimes, the track of what to do in the gym is already programmed, and anytime I wish to change the sets, the form of my exercise, from say, machine lat pulldown to body weight pull-ups, or from treadmill cardio to rowing machine cardio, or leg press by machines to squats becomes natural.
I make sure, even if there is a risk of ego busters of being unable to lift weights beyond my minimal 6 reps. I still go for it.
For example, I had rested around a week before hitting the gym the day before and the other day. It was swallowing my pride moment to realize, I cannot be like the 25 year old lad who can pump out heavy reps without feeling pain in my joints a day after. So here was my routine at FF ABS last night:
Incline LEG press (kg, both plates): 80-80-160 –- 10-10--6
Calf press using incline L.P. mach. : 80-80-160-160 – 10-10-4-6
BODY Wt. pull ups- 0 handicap 2-2 - 10 reps
BODY Wt. wide pull ups- 0 handicap- 10 reps
ABS- swiss ball crunch- 15-15
Leg raises – 15-15
AT FF Moa the other day: daytime
Bike warm-up-5 minutes
LEG press-isolation- both plates : 40-40-40 10-10-10
Flat Chest press (Olympic bar) both plates- 20-30
incline Chest press (Olympic bar) both plates- 20
biceps curl conc.-lbs.- 10,10 – 10-10
Yes the first day of gym this week was a challenge, earlymorning, plus the stress of rushing to the workplace at the nearby hotel, and the next day, after work and driving through rush hour traffic.
I had severe shortness of breath and panting which made me feel like throwing up , I did not feel energized AT ALL and healthy . The second night was better.
It is good still to be back at the gym, notwithstanding my grumbling about lack of discipline to hit the gym early morning before work. Sometimes, thinking too much about tasks to do, can mess up my set routine to work out.
“Huh, tapos ka na, kakarating mo lang at aalis ka na, parang di ka nag gym a…”
Ever heard this comments from well-meaning gym friends?
I do, and I have always had the honor of being, “the speedy one”, the “always hurrying gym guy”.
I have always kept my gym time to an hour or less. It just seems enough for me to cycle through the weights, the warm ups with exercises already mapped in my head .
In another article, I wrote I would keep a journal of what I did, the reps and weights would be recorded and I would know my progress. Well, the advantage again of having this routine, is sometimes, the track of what to do in the gym is already programmed, and anytime I wish to change the sets, the form of my exercise, from say, machine lat pulldown to body weight pull-ups, or from treadmill cardio to rowing machine cardio, or leg press by machines to squats becomes natural.
I make sure, even if there is a risk of ego busters of being unable to lift weights beyond my minimal 6 reps. I still go for it.
For example, I had rested around a week before hitting the gym the day before and the other day. It was swallowing my pride moment to realize, I cannot be like the 25 year old lad who can pump out heavy reps without feeling pain in my joints a day after. So here was my routine at FF ABS last night:
Incline LEG press (kg, both plates): 80-80-160 –- 10-10--6
Calf press using incline L.P. mach. : 80-80-160-160 – 10-10-4-6
BODY Wt. pull ups- 0 handicap 2-2 - 10 reps
BODY Wt. wide pull ups- 0 handicap- 10 reps
ABS- swiss ball crunch- 15-15
Leg raises – 15-15
AT FF Moa the other day: daytime
Bike warm-up-5 minutes
LEG press-isolation- both plates : 40-40-40 10-10-10
Flat Chest press (Olympic bar) both plates- 20-30
incline Chest press (Olympic bar) both plates- 20
biceps curl conc.-lbs.- 10,10 – 10-10
Yes the first day of gym this week was a challenge, earlymorning, plus the stress of rushing to the workplace at the nearby hotel, and the next day, after work and driving through rush hour traffic.
I had severe shortness of breath and panting which made me feel like throwing up , I did not feel energized AT ALL and healthy . The second night was better.
It is good still to be back at the gym, notwithstanding my grumbling about lack of discipline to hit the gym early morning before work. Sometimes, thinking too much about tasks to do, can mess up my set routine to work out.
Thursday, July 2, 2009
Friday the 3rd of July- whole body quickie
I arrived 720 am and went to work on my muscles.
I felt quite "unbuff", I had my last gym workout last Saturday. And I failed to do any running nor lifting weights Mon to Thur.
I decided to do this today:
1. treadmill : brisk walking for 5 minutes
2. Chest incline BB- (both) 20,20,20
3. Machine PLATE chest press-(both) 60
4. Hammer curl (DB both)- 20
5. Leg press machine - 50-60
6. reverse Lat pulldown - 45-50
That would have to do for the day.
I brought my towels, though I didn't bring my toiletries with me. Geez.
I will work out Saturday after I meet Alvin at FORT lunchtime, maybe 12-130, before my meeting for the Fitness case in SVC marketing.
I felt quite "unbuff", I had my last gym workout last Saturday. And I failed to do any running nor lifting weights Mon to Thur.
I decided to do this today:
1. treadmill : brisk walking for 5 minutes
2. Chest incline BB- (both) 20,20,20
3. Machine PLATE chest press-(both) 60
4. Hammer curl (DB both)- 20
5. Leg press machine - 50-60
6. reverse Lat pulldown - 45-50
That would have to do for the day.
I brought my towels, though I didn't bring my toiletries with me. Geez.
I will work out Saturday after I meet Alvin at FORT lunchtime, maybe 12-130, before my meeting for the Fitness case in SVC marketing.
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