Yodha’s Fitness Journal

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Yodha’s Fitness Journal

Postby Yodha » Thu Feb 26, 2009 8:25 pm

I want to be a yodha! Am 21 years old, 6ft and weigh 100kg.
Goals are to lose about 20kgs, get fitter and stronger.

Week 1

Training - Thursday

10 minute fast walk to the gym
Warm up
6km (30 minutes) on the treadmill at 10kmph – 450kcals
10 minutes on the steaper at 4 floors per minute – 100kcals
10 minute slowish walk from gym
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Re: Yodha’s Fitness Journal

Postby Canuck Singh » Thu Feb 26, 2009 8:32 pm

fast walk
:tread

slowish walk from gym
:crutch

Awesome :thumbsup:

Welcome to the club eh :spongeone:

Check out the other journals from hsingh, jsingh, putt-punjabi, gagan, matheen, and canuck singh :winks: for motivation and inspiration

Hope you find what you are looking for
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Re: Yodha’s Fitness Journal

Postby Putt_Punjabi » Fri Feb 27, 2009 10:47 am

Welcome apprentice. Yoda fitness awaits you. Achieve vitory, you will. haha. Why do you want to lose weight or should I say why aren't you also lifting weights? :-s I am only 5 kilos lighter then you and I feel small, mind you im about you height also - 6'2". Lift that iron big boy and be like other buff jedi dude :D
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Re: Yodha’s Fitness Journal

Postby Canuck Singh » Fri Feb 27, 2009 3:39 pm

Yodha Ji

Just for you --> :saber

:winks:
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Re: Yodha’s Fitness Journal

Postby Yodha » Mon Mar 02, 2009 3:47 pm

Haha...that's great thanks guys.

Well I've begun to lift weights now but will post what i did today later this evening. In the meantime Ill post an update on the cardio status.

Monday

The usuall fast/slow walk to and fro kicked and finished things off :mrgreen:
Ran 5km at 12kmph which took 25 minutes...380kcal.
30 minutes on the crosstrainer while reading :book: some notes at a fairly slow pace...300kcal
I then decided to hit the weights which I will post later on.

I think my short term goal at this stage is to firstly run 10km in about an hour or so and then do it in a shorter time.
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Re: Yodha’s Fitness Journal

Postby hsingh » Mon Mar 02, 2009 4:41 pm

Try to hit the weights BEFORE doing cardio :thumbsup:
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Re: Yodha’s Fitness Journal

Postby Yodha » Mon Mar 02, 2009 6:34 pm

Thanks for that hsingh makes sense will do that tomorrow.

Arms and Shoulders


Haha everyone has such big numbers so I suppose I’ve added some variation with the following:

Overhead Press with Barbell – 24.8kg x 8, 24.8kg x 7, 24.8kg x 5
Upright Row – 24.8kg x 7, 24.8kg x 7, 24.8kg x 7
Dumbell Curl – 13kg x 10, 13kg x 10, 13kg x 9
Side Deltoid Raise – 5kg x 7, 5kg x 7, 5kg x 7
Forearm Curl – 13kg x 10, 13kg x 10, 13kg x 10
Reverse Forearm Curl – 9kg x 10, 9kg x 10, 9kg x 10, 9kg x 10
Lying Triceps Extension - 5kg x 10, 5kg x 10, 5kg x 10

Btw Canuck will get back to you about my intended scedule etc
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Re: Yodha’s Fitness Journal

Postby Canuck Singh » Mon Mar 02, 2009 6:43 pm

Yodha wrote:Thanks for that hsingh makes sense will do that tomorrow.

Arms and Shoulders


Haha everyone has such big numbers so I suppose I’ve added some variation with the following:

Overhead Press with Barbell – 24.8kg x 8, 24.8kg x 7, 24.8kg x 5
Upright Row – 24.8kg x 7, 24.8kg x 7, 24.8kg x 7
Dumbell Curl – 13kg x 10, 13kg x 10, 13kg x 9
Side Deltoid Raise – 5kg x 7, 5kg x 7, 5kg x 7
Forearm Curl – 13kg x 10, 13kg x 10, 13kg x 10
Reverse Forearm Curl – 9kg x 10, 9kg x 10, 9kg x 10, 9kg x 10
Lying Triceps Extension - 5kg x 10, 5kg x 10, 5kg x 10

Btw Canuck will get back to you about my intended scedule etc


Okie... looks high volume, keep posting, will see how it goes. :thumbsup:
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Re: Yodha’s Fitness Journal

Postby Yodha » Tue Mar 03, 2009 2:18 pm

high volume = bad :?:
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Re: Yodha’s Fitness Journal

Postby Canuck Singh » Tue Mar 03, 2009 2:26 pm

Yodha wrote:high volume = bad :?:


No not necessarily. Everything has a purpose, so long as it meets with the goals:

That's why it was stated, will see how it goes. Because training depends on
INTENSITY
FREQUENCY
PROGRESSION
OVERLOAD
REST
Depending on these variables, and what the purpose of a programme is, we will see if it meets the goals.

Overhead Press with Barbell – 24.8kg x 8, 24.8kg x 7, 24.8kg x 5 DELT work 3 sets
Upright Row – 24.8kg x 7, 24.8kg x 7, 24.8kg x 7 DELT/TRAP work 3 sets
Dumbell Curl – 13kg x 10, 13kg x 10, 13kg x 9 BIS 3 sets
Side Deltoid Raise – 5kg x 7, 5kg x 7, 5kg x 7 REAR DELT 3 sets
Forearm Curl – 13kg x 10, 13kg x 10, 13kg x 10 WRST FLEXORS 3 sets
Reverse Forearm Curl – 9kg x 10, 9kg x 10, 9kg x 10, 9kg x 10 WRST EXTENSORS 3 sets
Lying Triceps Extension - 5kg x 10, 5kg x 10, 5kg x 10 TRICEPS 3 sets

From the above, it is pretty good per body part. The only thing perhaps is that the forearms are getting a little too much work
Other than that, It looks pretty good. Strong rep scheme, low volume per body part,... how long did the workout take?

looks good :thumbsup:
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Re: Yodha’s Fitness Journal

Postby Yodha » Sun Mar 08, 2009 9:00 pm

Thanks for that Canuck Singh Ji. I was just curcious and was honestly asking as I want to make sure that I’m doing things right the first time. Anyways I’ve been away from the Internet for the last week but basically did the following:

Tuesday:
30 minutes X trainer: 300kcal
10 minutes stepper: 100kcal
10 minutes cycling: 53kcal

Didn’t do any weights today.

Wednesday:

Lateral lunge with barbell: 20kg x 10, 20kg x 10, 20kg x 10
Hack Squat: 24.8kg x 10, 24.8kg x 10, 24.8kg x 10
Leg curls: 30kg x 10, 30kg x 10, 30kg x 10
Leg extension: 30kg x 10, 30kg x 10, 30kg x 10
Heel raise: 30kg x 10, 30kg x 10, 30kg x 10
Ankle flexion with weight plate: 5kg x 10, 5kg x 10, 5kg x 10
Stationary Lunge with Dumbells: 30kg x 10, 30kg x 10, 30kg x 10

Tried to do some interval training on the treadmill i.e run at 12.5kph for half a mile followed by a walk for 2 minutes etc. When I reached about 2 miles I felt my kirpan in it’s gatra coming loose!! Anyways I quickly jumped off the treadmill and readjusted it. I think I need a gatra which isn’t as loose as this one. Does anyone else have this problem?

Thursday and Friday were cardio days spent on the stepper. Tomorrow I’m thinking of doing the following:

Bench Press
Dumbell Fly
Wide Grip Row
Dumbell Swing
Sumbell trunk twist
Some Sit ups

The workour (weights) I posted previously took about 30 minutes. How long should you stop during sets? Also how do you judge what the right weight to lift is? Obviously I’m not going mad and lifting anything huge but what is the optimum?

Btw I’ve lost 4kg 
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Re: Yodha’s Fitness Journal

Postby Yodha » Mon Mar 09, 2009 8:54 pm

Monday
Chest, abs and back

Bench Press 30kg x 8, 30kg x 8, 30kg x 8
Dumbell Fly 18kg x 10, 18kg x 10, 18kg x
Wide Grip Row 30kg x 10, 34.6kg x 10, 34.6kg x 10
Dumbell Swing 13.6kg x 8, 13.6kg x 8, 13.6kg x 6
Dumbell trunk twist 18kg x 7, 18kg x 8, 18kg x 9
Leg raises with ankle weights 15, 10, 10
Oblique trunk rotation with wt plate 20, 20, 20
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Re: Yodha’s Fitness Journal

Postby Yodha » Tue Mar 10, 2009 8:41 pm

Tuesday

Overhead Press with Barbell – 30kg x 6, 30kg x 5, 30kg x 5
Upright Row – 28kg x 8, 28kg x 8, 28kg x 8
Dumbell Curl – 18kg x 4, 18kg x 4, 18kg x 4
Side Deltoid Raise – 9kg x 7, 9kg x 7, 9kg x 7
Forearm Curl – 13kg x 10, 13kg x 10, 13kg x 10
Reverse Forearm Curl – 9kg x 10, 9kg x 10, 9kg x 10, 9kg x 10
Lying Triceps Extension - 9kg x 10, 9kg x 10, 9kg x 10
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Re: Yodha’s Fitness Journal

Postby Canuck Singh » Wed Mar 11, 2009 11:49 am

Good stuff keep it up :showoff
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Re: Yodha’s Fitness Journal

Postby Yodha » Fri Mar 13, 2009 10:01 pm

Thanks veera.

Thursday

Lateral lunge with barbell: 20kg x 10, 20kg x 10, 20kg x 10
Hack Squat: 24.8kg x 10, 24.8kg x 10, 24.8kg x 10
Leg curls (machine): 45kg x 10, 45kg x 10, 45kg x 10
Leg extension (machine): 45kg x 10, 45kg x 10, 45kg x 10
Heel raise: 30kg x 10, 30kg x 10, 30kg x 10
Ankle flexion with weight plate: 5kg x 10, 5kg x 10, 5kg x 10
Stationary Lunge with Dumbells: 30kg x 10, 30kg x 10, 30kg x 10

Friday

Haven’t been able to go to the gym for the last week as I’ve been really busy. Was happy to make it today and decided to only focus on cardio.

Treadmill - 4km – 300kcal (Felt really weak running this. I was hoping to go to 7km after doing 6km last time round. Is this as a result of the weights?)
Stepper – 50 floors – 100kcal
Bike – 50kcal
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