Yodha’s Fitness Journal

Put up your training journal here

Re: Yodha’s Fitness Journal

Postby hsingh » Wed Oct 07, 2009 10:22 pm

Btw Hsingh do you know a good way to work out your BMR...and hence calorie requirements for the day?

Read this:

Now, are you lazy like me and want a calculator? lol then use this:

You have to remember that it is merely an approximation :)
hsingh
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Fri Oct 09, 2009 7:59 pm

Thanks bro :)

Obviously its a rough guide but I just want something to build my diet around and exercise programme. I've decided to step up cardio to 30minutes max...but of a relatively high intensity as I think ive hit a plateu with HIIT :shock:

Anyways

Friday 09/10/09

Cardio, xtrainer, 30minutes, 401kcal :wah:
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby hsingh » Fri Oct 09, 2009 10:03 pm

Are you certain you have not over trained with HIIT? Normally, you shouldn't do HIIT more than 3 times/week at ~25-30mins per session. Also, sometimes it's better to ease off on training for a week or two to help the body recover.

Rather than increasing cardio, increase your weight training first, that will be more beneficial in the long run. Increasing muscle mass with also increase your BMR ;) Weight training circuits is an excellent way to gain both strength and stamina...check out 'man maker', very intense circuit, it looks easy but its quite challenging. I tried it for the first time last week at the end of my leg workout and I could only manage 3 reps/set lol

hsingh
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Sat Oct 10, 2009 10:42 am

Mmm, those man makers look challenging. I'll give them a go.

Btw wrt tthe weight training...I've been noticing fairly good gains in strenght and also definition. How can I increase weight training intensity? Are you talking about reducing the weight and increasing the reps? Also when you do this do you still do it on focused body parts i.e one day chest/back the next legs etc, or is it all together?

Thanks bro
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Sat Oct 10, 2009 1:03 pm

Satuardasy 10/10/09

Warmup

5minutes, x-trainer, 64kcal

Chest and Back

Incline Bench Press 40kgx10, 90kgx4, 91.25kgx4
Bench Press with Dumbells 28kgx10, 44kgx10, 48kgx6
Pec Dec 30kgx10, 40kgx10, 50kgx10
Lateral Pull Down 30kgx10, 40kgx10, 50kgx4
Seated Row 40kg x 10, 80kg x 10, 90kg x 10

:wah: Am happy with that workout. Cant wait to hit 100kg for the benchpress.
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby hsingh » Sun Oct 11, 2009 1:15 am

Btw wrt tthe weight training...I've been noticing fairly good gains in strenght and also definition. How can I increase weight training intensity? Are you talking about reducing the weight and increasing the reps? Also when you do this do you still do it on focused body parts i.e one day chest/back the next legs etc, or is it all together?
If with your current program you are seeing consistent gains, then there is no need to change anything. If it works, why change it? Enjoy this until you hit a plateau, then we can look at changing things up.

In any case, I believe it's always best to stick to compound movements, which involve using more than one muscle group at a time; this also mimics what we do in real life and that is very important. Squats and Deadlifts must be included in any program, your body has to work every single muscle in both exercises. I believe your goal is fat loss, thus I recommend sticking to circuits where you move from one exercise to the next without any breaks. This will keep your heart rate up, your lungs fired, and also give your muscles a challenge.

If you are looking for strength/mass gains (not that you are not strong at the moment, benching 200lbs is something only a strong person can do) then check out this routine: I was going to start this previously but as my heavy lifting has come to a crashing halt, it does not look like I'll get a chance. It's a well balanced program, which is very critical.
hsingh
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby jageerdar » Sun Oct 11, 2009 1:23 am

^I second the emphasis on compound lfits but don't think 5x5 is appropriate for someone who hasn't done a novice linear progression program before. 5x5 is too much volume for a novice to linear progression -- 3x5 is much better. Although the same lifts should be done.
jageerdar
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Sun Oct 11, 2009 1:04 pm

Thanks for the input hsingh and jageerdar. My primary goal is definitely fat loss. Strength is really very secondary at the moment. Next time when I’m doing weights I won’t take any rests...suppose this will also reduce the time spent in the gym.

I’m already doing squats in my leg day and will incorporate deadlifhts into this as well. The 5x5 routine looks good I may get on this when I reach a plateau.
:wah:
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby hsingh » Sun Oct 11, 2009 2:17 pm

I second the emphasis on compound lfits but don't think 5x5 is appropriate for someone who hasn't done a novice linear progression program before. 5x5 is too much volume for a novice to linear progression -- 3x5 is much better. Although the same lifts should be done.
Can you provide some link that describe the 3x5 program please?
hsingh
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Tue Oct 13, 2009 11:01 am

Tuesday 13/10/09

Warm up

Rowing, 5 minutes, 64kcal

Legs

Stationary Lunge with dumbells 40kgx10, 44kgx7, 48kgx5
Duck Squat with Dumbell 30kgx10, 30kgx10, 30kgx10
Squat 60kgx10, 90kgx10, 110kgx10
Ankle flexion with plate 10kgx10, 10kgx10, 10kgx10
Heel raise: 30kg x 10, 60kg x 10, 90kg x 10
Cable Kickback: 15kgx10, 15kgx10, 20kgx10
Deadlift: 30kgx10, 50kgx10, 70kgx10,90kgx10

Right, after this workout with no breaks I could hardly walk... 8-)
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Tue Nov 03, 2009 4:33 pm

Tuesday 03/11/09

Been away for a while and had intermettint workouts but now am back once again.

Warmup

5minutes, x-trainer, 64kcal

Chest and Back

Incline Bench Press 50kgx10, 90kgx6, 95kgx2 :wah:
Bench Press with Dumbells 32kgx10, 44kgx10, 52kgx5
Pec Dec 30kgx10, 50kgx10, 60kgx5
Lateral Pull Down 40kgx10, 50kgx5, 55kgx3
Seated Row 50kg x 10, 90kg x 10, 100kg x 8
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Thu Nov 05, 2009 8:47 pm

Arms and Shoulders

Dumbell Miliary Press 24kgx10, 32kgx6, 36kgx4 (Always do this first but cudnt today as the place was packed...explains the low numbers)
Dubell Raise 28kgx10, 40kgx7, 44kgx6, 44kg x 5
Front Deltoid Raise 12kgx10, 14kgx8, 16kgx5
Bicep Curl 16kgx10, 20kgx7, 22kgx7, 24kgx4
One hand Cable Pushdown (Triceps) 20kgx10, 30kgx7, 35kgx4
Forearm Curl 16kgx10, 18kgx10, 18kgx10
Reverse Forearm Curl 16kgx10, 16kgx10, 16kgx8
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Wed Nov 11, 2009 9:48 am

10/11/09 Tuesday

Warmup

5minutes, x-trainer, 64kcal

Chest and Back

Incline Bench Press 60kgx10, 90kgx4, 95kgx2
Bench Press with Dumbells 40kgx10, 52kgx6, 56kgx3
Pec Dec 35kgx10, 50kgx10, 65kgx8
Lateral Pull Down 45kgx10, 50kgx8, 60kgx3
Seated Row 60kg x 10, 90kg x 10, 100kg x 10
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Thu Nov 12, 2009 6:18 pm

11/11/09

Legs

Stationary Lunge with dumbells 44kgx10, 48kgx7, 52kgx5
Duck Squat with Dumbell 30kgx10, 30kgx10, 30kgx10
Squat 70kgx10, 100kgx10, 120kgx10
Ankle flexion with plate 10kgx10, 10kgx10, 10kgx10
Heel raise: 30kg x 10, 70kg x 10, 100kg x 10
Cable Kickback: 15kgx10, 15kgx10, 20kgx10
Deadlift: 30kgx10, 50kgx10, 70kgx10,90kgx10

12/11/09

Arms and Shoulders

Barbell Shoulder Press 30kgx10, 40kgx7, 45kgx4
Dubell Raise 32kgx10, 40kgx10, 44kgx7
Front Deltoid Raise 14kgx8, 16kgx5, 16kgx5
Bicep Curl 14kgx10, 22kgx8, 24kgx5, 26kgx3
One hand Cable Pushdown (Triceps) 25kgx10, 30kgx9, 35kgx3
Forearm Curl 16kgx10, 18kgx10, 18kgx10
Reverse Forearm Curl 16kgx10, 16kgx10, 16kgx10
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Mon Nov 16, 2009 9:52 pm

16/11/09 Monday

Chest and Back

Incline Bench Press 20kgx10, 65kgx10, 95kgx6, 100kgx2 :winks:
Bench Press with Dumbells 44kgx10, 52kgx7, 56kgx6
Pec Dec 40kgx10, 55kgx10, 65kgx5
Lateral Pull Down 45kgx10, 55kgx5, 60kgx3
Seated Row 60kg x 10, 95kg x 10, 100kg x 10

:fateh
Yodha
 
Posts: 1187
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