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.
Tuesday, October 27, 2009
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.
Sunday, June 28, 2009
Fitness equipment
I used to be an advocate of no equipment exercise. Yeah, of course, I thought all I gotta do is do pushups, and swim, and Ill be fine.
Apparently, that was before I saw infomercials and ventured inside a sports equipment house.
I was floored! There was like a hundred and one things I can burn my money on for keeping my body fit. And for a while, I watched more ads than an actual tv show, those that claim to burn my abs by rockin it and swinging it, with the Ab Roller, Ab swing and whathaveyous!
And I realized how good it was I didn't possess a credit card yet, or I would have blown my budget purchasing the slick advertising lines.
Now, all these ab machines are standard fare at the gym where I work out. And they have significantly plunged in prices.
Ditto for those cable based mini machines, the steppers, cycle steppers, air gliders..the clincher is, I learned from bodybuilding and modeling websites, that these marketing companies for such equipment actually HIRE buff hotties to demonstrate these equipment. Now, where does the Before and After testimonials fit in? Are these "miracle" clients actually fit and buff, slimmer and better due to the equipment, or was it a program of good diet, calorie reduction program plus the exercise program? I wouldn't know.
Actually, the only equipment I have purchased and used were a pair of dumbbells with interchangeable plates which can be added at wheel by unscrewing the lock. Kinda rusty and clunky, they occupied a part of my bedroom, at times gathering dust and getting all dirty. I sometimes hesitate using them because i was afraid the rust on the plates might cause infection on any accidental scrapes I might get. I have long sold this at a giveaway price to a friend.
I do still have a fitness ball, a pearly white one, now all dirty also, and gathering dust, since I do my workouts more often at Fitness First, I felt no need to use this ball at home.
Someone gave me a necklace type calorie and step counter, which I never got around to use.
Now I have this potential counter if I have an ipod NIKE, and the itouch can measure my calories burned, distance and my fitness level. I also saw an attractive Timex brand watch which can do the same also.
Thinking about all these in retrospective, equipments in general are only as good as if they are used repeatedly. I forgot to mention I have a pair of wrist grippers, which essentially should improve my grip crushing skills when I give someone a handshake.
Actually the latter is something I am uncomfortable with too, I have shaken hands with some men and I know those who seem to grip me a bit more strongly. I prefer one where the grip is just right, not too soft, nor too painful.
My best fitness equipment is myself, and how I use my body and the discipline I instill to keep this living machine fit is my way to tell God, I take good care of myself and I offer this to you as my act of worship.
I wonder then, how did JEsus keep fit ? He should have some way to keep his stamina and energy up for all those preaching and travel right? I should ask this....
Apparently, that was before I saw infomercials and ventured inside a sports equipment house.
I was floored! There was like a hundred and one things I can burn my money on for keeping my body fit. And for a while, I watched more ads than an actual tv show, those that claim to burn my abs by rockin it and swinging it, with the Ab Roller, Ab swing and whathaveyous!
And I realized how good it was I didn't possess a credit card yet, or I would have blown my budget purchasing the slick advertising lines.
Now, all these ab machines are standard fare at the gym where I work out. And they have significantly plunged in prices.
Ditto for those cable based mini machines, the steppers, cycle steppers, air gliders..the clincher is, I learned from bodybuilding and modeling websites, that these marketing companies for such equipment actually HIRE buff hotties to demonstrate these equipment. Now, where does the Before and After testimonials fit in? Are these "miracle" clients actually fit and buff, slimmer and better due to the equipment, or was it a program of good diet, calorie reduction program plus the exercise program? I wouldn't know.
Actually, the only equipment I have purchased and used were a pair of dumbbells with interchangeable plates which can be added at wheel by unscrewing the lock. Kinda rusty and clunky, they occupied a part of my bedroom, at times gathering dust and getting all dirty. I sometimes hesitate using them because i was afraid the rust on the plates might cause infection on any accidental scrapes I might get. I have long sold this at a giveaway price to a friend.
I do still have a fitness ball, a pearly white one, now all dirty also, and gathering dust, since I do my workouts more often at Fitness First, I felt no need to use this ball at home.
Someone gave me a necklace type calorie and step counter, which I never got around to use.
Now I have this potential counter if I have an ipod NIKE, and the itouch can measure my calories burned, distance and my fitness level. I also saw an attractive Timex brand watch which can do the same also.
Thinking about all these in retrospective, equipments in general are only as good as if they are used repeatedly. I forgot to mention I have a pair of wrist grippers, which essentially should improve my grip crushing skills when I give someone a handshake.
Actually the latter is something I am uncomfortable with too, I have shaken hands with some men and I know those who seem to grip me a bit more strongly. I prefer one where the grip is just right, not too soft, nor too painful.
My best fitness equipment is myself, and how I use my body and the discipline I instill to keep this living machine fit is my way to tell God, I take good care of myself and I offer this to you as my act of worship.
I wonder then, how did JEsus keep fit ? He should have some way to keep his stamina and energy up for all those preaching and travel right? I should ask this....
Wednesday, June 24, 2009
Three day workout June 24,23,22 + a Friday June 19
For the first three days of the week, I was a fit and go guy.
I did whole body workouts and threw in 7 minute treadmill runs to complement my weights training.
Chest:
I had done various workouts already on my chest, each day in fact included pumping my chest and I can feel some muscle development on the upper pecs. My frustration is not getting the midline divide, deeply furrowed. I can blame it on genetics, but the answer is wrong. I increase my chest mass to make the furrow more pronounced.
I did flat bench, shoulder width and narrow grip with minimal 10 lb plates on each side.
Inclines did both dumbbell and barbell presses.
For pec decks, did both machine and dumbbells.
Dips- at least 2 sets of 10, but my second set is weak, my arms would shudder violently and I would drop the set off
What I can do more: Pushups, raise leg pushups. DEcline chest presses on smith machine, DB presses on decline presses.
I actually like bench presses but it frustrates me, the heaviest i can do is to have maximum 20 lb plates only on each side. I don't get it. I was advised the time I can lift my body weight, which is around 75 kg, that means 165 lbs, involving 82.5 lbs plates on each side! that's a goal I should aim for.
Shoulders:
My shoulders are quite broad already to speak of. But when I looked at my delts from the back, it looks lame. I lack doing rear delt work, i should position myself on a decline chair and do db shoulder lateral raises.
I did minimal 5 and 10 lb laterals raises, kinda like flapping my arms sidewards.
seated dumbbell shoulder presses, and machine presses.
Shoulder twists are good, they serve as rear delt exercises as well.
Reverse lateral raises on barbells
Have to do: shoulder front raises, shrugs, rear delts on incline bench
Back:
Ive been doing lat. pulldowns, whole body pulldowns, machine pulldowns with plates.
I do upper back rows, rowing machines for both back and cardio as well (ABS).
I also use the pulldown and vertical traction machines for my mid ribs and back.
I also went through DB rows, with bench and without
Lower back counterweight machines
Have to do more: deadlifts, cable rows
Legs;
did leg extension, leg curl, leg press machines, squats, treamill running, floating drift machine
Have to do more: increase intensity on these, calf rotary press(Fort) or calf press with leg press machine on the incline.
Biceps:
Minimal bicep hammer curl and regular curl, front lat pulldown with secondary bicep burn
Have to do more: bicep preacher curl, isolated db curl, cable curls.
Triceps:
all only secondary to dips, and presses
have to do more: triceps pushdown, tricep extension, frech presses
Abs: leg raises, lower leg 90 degree raises, planks and side planks, swiss ball crunches, regular bech crunches.
Apart from these, I also tried to eat right, but mostly I still ate what I wanted.
I did whole body workouts and threw in 7 minute treadmill runs to complement my weights training.
Chest:
I had done various workouts already on my chest, each day in fact included pumping my chest and I can feel some muscle development on the upper pecs. My frustration is not getting the midline divide, deeply furrowed. I can blame it on genetics, but the answer is wrong. I increase my chest mass to make the furrow more pronounced.
I did flat bench, shoulder width and narrow grip with minimal 10 lb plates on each side.
Inclines did both dumbbell and barbell presses.
For pec decks, did both machine and dumbbells.
Dips- at least 2 sets of 10, but my second set is weak, my arms would shudder violently and I would drop the set off
What I can do more: Pushups, raise leg pushups. DEcline chest presses on smith machine, DB presses on decline presses.
I actually like bench presses but it frustrates me, the heaviest i can do is to have maximum 20 lb plates only on each side. I don't get it. I was advised the time I can lift my body weight, which is around 75 kg, that means 165 lbs, involving 82.5 lbs plates on each side! that's a goal I should aim for.
Shoulders:
My shoulders are quite broad already to speak of. But when I looked at my delts from the back, it looks lame. I lack doing rear delt work, i should position myself on a decline chair and do db shoulder lateral raises.
I did minimal 5 and 10 lb laterals raises, kinda like flapping my arms sidewards.
seated dumbbell shoulder presses, and machine presses.
Shoulder twists are good, they serve as rear delt exercises as well.
Reverse lateral raises on barbells
Have to do: shoulder front raises, shrugs, rear delts on incline bench
Back:
Ive been doing lat. pulldowns, whole body pulldowns, machine pulldowns with plates.
I do upper back rows, rowing machines for both back and cardio as well (ABS).
I also use the pulldown and vertical traction machines for my mid ribs and back.
I also went through DB rows, with bench and without
Lower back counterweight machines
Have to do more: deadlifts, cable rows
Legs;
did leg extension, leg curl, leg press machines, squats, treamill running, floating drift machine
Have to do more: increase intensity on these, calf rotary press(Fort) or calf press with leg press machine on the incline.
Biceps:
Minimal bicep hammer curl and regular curl, front lat pulldown with secondary bicep burn
Have to do more: bicep preacher curl, isolated db curl, cable curls.
Triceps:
all only secondary to dips, and presses
have to do more: triceps pushdown, tricep extension, frech presses
Abs: leg raises, lower leg 90 degree raises, planks and side planks, swiss ball crunches, regular bech crunches.
Apart from these, I also tried to eat right, but mostly I still ate what I wanted.
Gym pet peeves
I have been a happy gym visitor and actively use weights and machines as I like. Yet there are certain things gyms are in need of addressing, so that its clients won't complain and get turned off.
I mean it's funny, how come there are so many good things advertised about the gym, but when you get inside and use their facilities, they fall short of expectations?
here are some of them: (my context now is with FF)
1. Questionable hygiene of showers- Get this, you are dog tired, huffing from your routine and get ready to step into the shower stall, when ...you find what....GRIME and sachets of shampoos, discarded bottles of hair and body wash all over the matting. even gym goers can be litterbugs.
2. Steam Room smells- the steam room is supposed to be sanitized and fresh smelling in a warm way, but, a different kind of fresh can turn off one's blissful reverie.
3. Wet seats and body rests- it is all too familiar, there are people who think grunting and panting on gym equipment equates to leaving their liquid imprints. Not good, and kinda icky for the next user. Maybe that's why women are so hesitant to work out with men, who tend to be the usual suspects in this neglect of gym etiquette.
4. Deadma gym trainers- Even if one is ready to collapse with his weights, and needs help, the gym instructors only help those who paid them. I think that they should know, even if the client may not be a paying one, but is after all a paying gym member, and they should step in to ask help if needed. then again, I might have looked fierce and not in need to help that's why i get ignored. I miss the feeling of getting spotted and getting help. I hesitate to ask help fearing i might get ignored.
5. Renovations are good...but- The branch i go to near my office is renovating, that's good, but it has become so cramped along the corridors.
6. lockers that are defective- i hope the branch in the GC gets its lockers fixed, because it is frustrating to have placed all your things in a locker during heavy usage days, and find out the locker you picked cannot lock properly.
7. Missing weights- I can be guilty of this at times, but it is just irritating, to look for plates, dumbbells for your routine and not see them on the weights rack! the fact leaving these iron equipment around the gym floor might cause people to trip and get injured.
Then again, I am not complaining, it's not as if not getting these amenities and services will kill me. It just feels ..deficient, for the monthly fee I am paying.
I hope to see improvements soon, otherwise, it is so inconvenient.
I mean it's funny, how come there are so many good things advertised about the gym, but when you get inside and use their facilities, they fall short of expectations?
here are some of them: (my context now is with FF)
1. Questionable hygiene of showers- Get this, you are dog tired, huffing from your routine and get ready to step into the shower stall, when ...you find what....GRIME and sachets of shampoos, discarded bottles of hair and body wash all over the matting. even gym goers can be litterbugs.
2. Steam Room smells- the steam room is supposed to be sanitized and fresh smelling in a warm way, but, a different kind of fresh can turn off one's blissful reverie.
3. Wet seats and body rests- it is all too familiar, there are people who think grunting and panting on gym equipment equates to leaving their liquid imprints. Not good, and kinda icky for the next user. Maybe that's why women are so hesitant to work out with men, who tend to be the usual suspects in this neglect of gym etiquette.
4. Deadma gym trainers- Even if one is ready to collapse with his weights, and needs help, the gym instructors only help those who paid them. I think that they should know, even if the client may not be a paying one, but is after all a paying gym member, and they should step in to ask help if needed. then again, I might have looked fierce and not in need to help that's why i get ignored. I miss the feeling of getting spotted and getting help. I hesitate to ask help fearing i might get ignored.
5. Renovations are good...but- The branch i go to near my office is renovating, that's good, but it has become so cramped along the corridors.
6. lockers that are defective- i hope the branch in the GC gets its lockers fixed, because it is frustrating to have placed all your things in a locker during heavy usage days, and find out the locker you picked cannot lock properly.
7. Missing weights- I can be guilty of this at times, but it is just irritating, to look for plates, dumbbells for your routine and not see them on the weights rack! the fact leaving these iron equipment around the gym floor might cause people to trip and get injured.
Then again, I am not complaining, it's not as if not getting these amenities and services will kill me. It just feels ..deficient, for the monthly fee I am paying.
I hope to see improvements soon, otherwise, it is so inconvenient.
Thursday, June 11, 2009
A post on Circuit training
I reposted this from an egroup, and it is personally what I wish to always follow, for maximal muscle pump and maximal gym time:
It is said that Cardio makes you lose muscle, sad as it is, it is true and scientifically proven, what happens is that muscle proteins are broken down and used for energy during aerobic exercise, but the thing is that you are constantly breaking down and re-building muscle tissue as you do your cardio workout, this process is called "protein turnover" what's going on is that your body is constantly alternating back and forth among anabolic (building) and catabolic (breaking down) cycles.
Reducing the catabolic side just enough so that you stay on the anabolic side will help you to gain muscle or at least will help you maintain muscle. But if you'd like to do cardio but you'd also like to build your muscles or maintain them at least as they are I recommend Circuit Training, because this is sort of aerobic weight training.
And since you use weights, although lighter weights, muscle is not lost, sometimes some muscle is gained. So remember if you'd liketo do cardio but not lose muscle or gain a bit of muscle, do a circuit training workout program.
A Sample Circuit Training Workout
1. Bench press
2. Squats (or leg press)
3. Seated rowing
4. Hamstring curls
5. Lat pull downs
6. Calf raises
7. Triceps extensions
8. Barbell curls
9. Ab Crunches
Move quickly from one exercise to the next, so as to maintain your target heart rate.
Begin by going through the complete circuit (all 9 exercises) twice.
You can build up to four times as you improve.
It is said that Cardio makes you lose muscle, sad as it is, it is true and scientifically proven, what happens is that muscle proteins are broken down and used for energy during aerobic exercise, but the thing is that you are constantly breaking down and re-building muscle tissue as you do your cardio workout, this process is called "protein turnover" what's going on is that your body is constantly alternating back and forth among anabolic (building) and catabolic (breaking down) cycles.
Reducing the catabolic side just enough so that you stay on the anabolic side will help you to gain muscle or at least will help you maintain muscle. But if you'd like to do cardio but you'd also like to build your muscles or maintain them at least as they are I recommend Circuit Training, because this is sort of aerobic weight training.
And since you use weights, although lighter weights, muscle is not lost, sometimes some muscle is gained. So remember if you'd liketo do cardio but not lose muscle or gain a bit of muscle, do a circuit training workout program.
A Sample Circuit Training Workout
1. Bench press
2. Squats (or leg press)
3. Seated rowing
4. Hamstring curls
5. Lat pull downs
6. Calf raises
7. Triceps extensions
8. Barbell curls
9. Ab Crunches
Move quickly from one exercise to the next, so as to maintain your target heart rate.
Begin by going through the complete circuit (all 9 exercises) twice.
You can build up to four times as you improve.
Monday, June 8, 2009
My workout at Fitness ABS Last June 7-8
I started my workout in ABS last Sunday at around 415 pm. I hadn’t been able to visit any FF gym since the past Sunday.
I hate the fact that I feel loopy, So what I did was, instead of heading for the cardio machine, I went straight for this routine:
1. DB chest press : 25-35-45
2. BB rows- 40
3. bench leg raises – 2 sets
4. bench upright crunch – 2 sets
5. lying mat leg raises with swiss ball – 2 sets
5. low row- 25
6. cable chest press (combined)- 40-50
7. lying overhead chest press – 30-35
8. Leg press (machine) – 70
9. lat pulldown (50)
June 8
Pull ups- with assist 15 lbs : 12 reps , w/o assist : 7-7 reps
Leg extension: 30-35
Low back machine – 45-50
Upright row (DB) – 25
Incline bench press-40-60
Lat pulldown machine- 50-60
shoulder machine press- 40-50
Shoulder cable twist – 20-25
DB curl/DB shoulder press – 20-25
ROWING machine – 5 minutes intensity 7
I hate the fact that I feel loopy, So what I did was, instead of heading for the cardio machine, I went straight for this routine:
1. DB chest press : 25-35-45
2. BB rows- 40
3. bench leg raises – 2 sets
4. bench upright crunch – 2 sets
5. lying mat leg raises with swiss ball – 2 sets
5. low row- 25
6. cable chest press (combined)- 40-50
7. lying overhead chest press – 30-35
8. Leg press (machine) – 70
9. lat pulldown (50)
June 8
Pull ups- with assist 15 lbs : 12 reps , w/o assist : 7-7 reps
Leg extension: 30-35
Low back machine – 45-50
Upright row (DB) – 25
Incline bench press-40-60
Lat pulldown machine- 50-60
shoulder machine press- 40-50
Shoulder cable twist – 20-25
DB curl/DB shoulder press – 20-25
ROWING machine – 5 minutes intensity 7
My archives of working out in 2006, 2007 part 1
Flight routines:
I have been working out since 1999, in my college days, and I have been instructed by by instructors and in fitness manuals: Always keep a record of what you did, and to keep track of my progress.
I have always kept a record in my head, writing it down is a different story, no matter how studiously I engrave my routines on paper, i dont end up using it at the gym. I mean like, I can see a few people lugging around a small notebook, a pen and scribbling what they did after a set, panting and sweating, that looks likes me sometimes. But nowadays, presently, I just go into the gym, do my workout and pack up, nop more writing stuff.
Still, the Oc in me needs to document what i do, and track my progress. I know I know, Im jus ton "maintenance" and I dont need to "grow any bigger". But if I don't write what I do down, I won't have a benchmark.
(Planet infinity workout)
Nov. 22, 2006
Leg raise with step
Crunches
Scissor crunches
Oblique side lying
Flat chest presses (DB), and (BB)
Squats (BB and machine)
Calf raises
Back pull ups
Roman chair
Cable row
Shouler presses (db)
Shoulder barbell curl
Deadlift
Cooldown- bike 5 mins.
Nov. 25, 2006 (in lbs)
a) Chest presses (machine)- 50-60-70
b) Chest flyes- 40-50
c) Barbell shoulder presses- 40-50-60
d) Lat pulldown- 100-120-150
e) Leg presses – 100-120-130
f) Machine row- 70-90-120
g) Seated calf raise-25-35-50
h) Bicep curl- 25-30-35
i) Tricep pushdown- 70-80-90
December 29, 2006
Warm-up:
Leg raises -20 reps
Upper abs- 20 reps
Scissor crunches- 15 reps
Obliques- 15-15 reps
Wall climb- level 3-2 rounds, level 2- 1 round, level 1 – 1 round
Machine squat – 180 lbs
Chest machine presses – 50
Shoulder raises (BB) – 50 lbs
Leg extension- 90
Jan 1, 2007
Abs
Obliques(lying)- 15-15 reps
Scissor crunches – 10-10
Upper crunches(Swiss Ball) – 15-15
Hammer raises (DB) – 10
Jan 2, 2007
Wall climb –left to right ; right to left
Abs:
Lower: 20-20-20
Obliques: 20-20-20
Upper: 20-20-20
Squat (smith) – 90, 110, 130
Calf raise (Leg Press Machine) – 160,180, 220
Leg Curl – 50, 70-90
Bench Press – 80
Flyes -80
Leg extension: 100
Jan. 4, 2007
Wall climb + treadmill- 15 mins.
BB squats- smith, 50-70-90
Leg Press- 200,200,240
Seated Calf Raise – 30-50-70
Pull-ups: 80-50-0
Bench Incline
Abs workout- lower, upper, oblique
Jan. 11, 2007
Squats: 70-100-140
Calf(dangling) : 280,300,320
Curl : 90-100-110
Abductor: 80-90-100
Glutes-30-40-50
Pull-ups : 80-60-0
Wide grip pulldowns – 120-150-160
Jan. 13, 2006
Warm up- 5 mins. Bike
Low back machine – 180-200
Shoulder Press (DB)- 20, 25,30
Shoulder Raise 10-15-20
Wall climb – level 3 and level 2
Pull-ups- wide- 80-60-0
Leg press – 200, 220, 240
Leg extension -90-100-120
Abs:
Lower
Upper Obliques
Reverse
side crunches
I have been working out since 1999, in my college days, and I have been instructed by by instructors and in fitness manuals: Always keep a record of what you did, and to keep track of my progress.
I have always kept a record in my head, writing it down is a different story, no matter how studiously I engrave my routines on paper, i dont end up using it at the gym. I mean like, I can see a few people lugging around a small notebook, a pen and scribbling what they did after a set, panting and sweating, that looks likes me sometimes. But nowadays, presently, I just go into the gym, do my workout and pack up, nop more writing stuff.
Still, the Oc in me needs to document what i do, and track my progress. I know I know, Im jus ton "maintenance" and I dont need to "grow any bigger". But if I don't write what I do down, I won't have a benchmark.
(Planet infinity workout)
Nov. 22, 2006
Leg raise with step
Crunches
Scissor crunches
Oblique side lying
Flat chest presses (DB), and (BB)
Squats (BB and machine)
Calf raises
Back pull ups
Roman chair
Cable row
Shouler presses (db)
Shoulder barbell curl
Deadlift
Cooldown- bike 5 mins.
Nov. 25, 2006 (in lbs)
a) Chest presses (machine)- 50-60-70
b) Chest flyes- 40-50
c) Barbell shoulder presses- 40-50-60
d) Lat pulldown- 100-120-150
e) Leg presses – 100-120-130
f) Machine row- 70-90-120
g) Seated calf raise-25-35-50
h) Bicep curl- 25-30-35
i) Tricep pushdown- 70-80-90
December 29, 2006
Warm-up:
Leg raises -20 reps
Upper abs- 20 reps
Scissor crunches- 15 reps
Obliques- 15-15 reps
Wall climb- level 3-2 rounds, level 2- 1 round, level 1 – 1 round
Machine squat – 180 lbs
Chest machine presses – 50
Shoulder raises (BB) – 50 lbs
Leg extension- 90
Jan 1, 2007
Abs
Obliques(lying)- 15-15 reps
Scissor crunches – 10-10
Upper crunches(Swiss Ball) – 15-15
Hammer raises (DB) – 10
Jan 2, 2007
Wall climb –left to right ; right to left
Abs:
Lower: 20-20-20
Obliques: 20-20-20
Upper: 20-20-20
Squat (smith) – 90, 110, 130
Calf raise (Leg Press Machine) – 160,180, 220
Leg Curl – 50, 70-90
Bench Press – 80
Flyes -80
Leg extension: 100
Jan. 4, 2007
Wall climb + treadmill- 15 mins.
BB squats- smith, 50-70-90
Leg Press- 200,200,240
Seated Calf Raise – 30-50-70
Pull-ups: 80-50-0
Bench Incline
Abs workout- lower, upper, oblique
Jan. 11, 2007
Squats: 70-100-140
Calf(dangling) : 280,300,320
Curl : 90-100-110
Abductor: 80-90-100
Glutes-30-40-50
Pull-ups : 80-60-0
Wide grip pulldowns – 120-150-160
Jan. 13, 2006
Warm up- 5 mins. Bike
Low back machine – 180-200
Shoulder Press (DB)- 20, 25,30
Shoulder Raise 10-15-20
Wall climb – level 3 and level 2
Pull-ups- wide- 80-60-0
Leg press – 200, 220, 240
Leg extension -90-100-120
Abs:
Lower
Upper Obliques
Reverse
side crunches
How I started working out
When I started in 1999, I was in a fitness gym called Milestone, that was located in a small hotel along Banawe street. I mainly worked out on free weights, that’s dumbbells and barbells, as well as some basic machines.
The one thing I like from my stay here is that, it has a fitness instructor around. I can rely on the advice of this guy who was there, and can help me huff and puff my weights up.
What I don’t like though, is that , it is not located in a place where serious bodybuilders would go and train.
I moved on to York fitness gym. Yep yep, iron and hard core is all that matters here. No airconditioning, no spa nor showers with hot and cold water.
I did grow bigger here, I had contact with fitness buffs with muscular ripped bodies, as well as those who wanna keep fit like me.
I also tried another small gym by the way, prior to this, located in a street just after Araneta avenue, I forgot the name of this gym, but I did have some good burn in this gym too. After school, I would take two jeep rides to get here and work out till around 8pm.
Finally, I started working in mid 2002 and I started gym at Rev Flex fitness along Retiro area. Most weights are free ones, they have a good food bar, where you can order grilled chicken breast, whole eggs and reasonably priced liquids. Showers are the most decent among the others I mentioned. The crowd is mainly made up of students and business professionals and a smattering of medical pharma reps.
Late into 2006, I moved into a glitzier gym. This time I started covering St. Luke’s, and I had a car already. So with more mobility, I began looking for a better gym. And I ended up in Planet infinity.
I stayed in this very nicely decorated gym, with a pool, wall for climbing and stellar equipment, for a year or so.
But, my med rep friend gave me a chance to move to Fitness First, at a stunningly low rate of less than 1400 bucks. Sacrificing two months of paying for P.I and FF, I finally pulled my roots to move to this passport gym, and have been working out there ever since.
So fitness first, with all its unsavory stories, inept fitness instructors, not to mention snobs(for one has to pay them to get them to do anything for you.) and having to always look for parking, I still find it ok , with its advantages of being located in many areas where I frequent, such as RSC(near my office), FORT(near church and a weekend haunt), Wynsum and Megamall(odd times), ABS(relatively near house and restaurants) and in the past Rob Place(now I never have frequented it due to schedule difficulties).
Next I will talk about some routines I have been practicing.
The one thing I like from my stay here is that, it has a fitness instructor around. I can rely on the advice of this guy who was there, and can help me huff and puff my weights up.
What I don’t like though, is that , it is not located in a place where serious bodybuilders would go and train.
I moved on to York fitness gym. Yep yep, iron and hard core is all that matters here. No airconditioning, no spa nor showers with hot and cold water.
I did grow bigger here, I had contact with fitness buffs with muscular ripped bodies, as well as those who wanna keep fit like me.
I also tried another small gym by the way, prior to this, located in a street just after Araneta avenue, I forgot the name of this gym, but I did have some good burn in this gym too. After school, I would take two jeep rides to get here and work out till around 8pm.
Finally, I started working in mid 2002 and I started gym at Rev Flex fitness along Retiro area. Most weights are free ones, they have a good food bar, where you can order grilled chicken breast, whole eggs and reasonably priced liquids. Showers are the most decent among the others I mentioned. The crowd is mainly made up of students and business professionals and a smattering of medical pharma reps.
Late into 2006, I moved into a glitzier gym. This time I started covering St. Luke’s, and I had a car already. So with more mobility, I began looking for a better gym. And I ended up in Planet infinity.
I stayed in this very nicely decorated gym, with a pool, wall for climbing and stellar equipment, for a year or so.
But, my med rep friend gave me a chance to move to Fitness First, at a stunningly low rate of less than 1400 bucks. Sacrificing two months of paying for P.I and FF, I finally pulled my roots to move to this passport gym, and have been working out there ever since.
So fitness first, with all its unsavory stories, inept fitness instructors, not to mention snobs(for one has to pay them to get them to do anything for you.) and having to always look for parking, I still find it ok , with its advantages of being located in many areas where I frequent, such as RSC(near my office), FORT(near church and a weekend haunt), Wynsum and Megamall(odd times), ABS(relatively near house and restaurants) and in the past Rob Place(now I never have frequented it due to schedule difficulties).
Next I will talk about some routines I have been practicing.
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