Yodha’s Fitness Journal

Put up your training journal here

Re: Yodha’s Fitness Journal

Postby Canuck Singh » Tue Nov 17, 2009 12:11 am

Good stuff Yodha ji,

56kg DB's eh, impressive
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Re: Yodha’s Fitness Journal

Postby hsingh » Tue Nov 17, 2009 6:00 pm

^ Impressive is right! How do you people bench so much?!!! :shock: Here I was happy benching 85lbs dumbells, yodha is doing 123lbs :!:
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Re: Yodha’s Fitness Journal

Postby Yodha » Tue Feb 02, 2010 10:22 pm

Hanji, so I've been away from the gym for a while with a few injuries. Anyhoo I'm over that now and have been at the gym for the last 1 and a half weeks. Don't think I've lost that much strenght and have lost a bit more weight.

Am going to up the cardio to 30mins while also increasing lifts hopefully. ...little steps :wah:

27/01/2010

Cardio 20min, 250kcal

Chest and Back

Incline Bench Press 20kgx10, 65kgx10, 90kgx6, 100kgx2
Bench Press with Dumbells 44kgx10, 52kgx7, 56kgx6
Pec Dec 45kgx10, 55kgx7, 65kgx5
Lateral Pull Down 45kgx10, 55kgx6, 60kgx3
Seated Row 60kg x 10, 95kg x 10, 100kg x 5

28/01/2010

Cardio, 20min, 250kcal

Arms and Shoulders

Barbell Shoulder Press 30kgx10, 40kgx10, 45kgx4
Dubell Raise 32kgx10, 40kgx8, 44kgx5
Front Deltoid Raise 14kgx6, 16kgx4, 16kgx4
Bicep Curl 14kgx10, 22kgx5, 24kgx3
One hand Cable Pushdown (Triceps) 25kgx10, 30kgx9, 35kgx3
Forearm Curl 16kgx10, 18kgx10, 18kgx10
Reverse Forearm Curl 16kgx10, 16kgx10, 16kgx10

01/02/2009

Stationary Lunge with dumbells 44kgx10, 48kgx7, 52kgx4
Duck Squat with Dumbell 30kgx10, 30kgx10, 30kgx10
Squat 70kgx10, 100kgx10, 120kgx3
Ankle flexion with plate 10kgx10, 10kgx10, 10kgx10
Heel raise: 30kg x 10, 70kg x 10, 100kg x 10
Cable Kickback: 15kgx10, 15kgx10, 20kgx10
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Re: Yodha’s Fitness Journal

Postby Yodha » Wed Feb 03, 2010 8:23 pm

Warmup

10minutes, x-trainer, 120kcal

Chest and Back

Incline Bench Press 20kgx10, 70kgx10, 95kgx5, 100kgx3
Bench Press with Dumbells 40kgx10, 44kgx10, 48kgx3
Pec Dec 20kgx10, 50kgx10, 60kgx6
Lateral Pull Down 20kgx10, 50kgx5, 55kgx4, 60kgx2
Seated Row 20kgx10, 60kg x 10, 90kg x 10, 100kg x 5
Yodha
 
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Re: Yodha’s Fitness Journal

Postby Yodha » Thu Feb 04, 2010 7:27 pm

Warmup, 70kcal, 5 mins rowing. Havent hit cardio that heavily coz I’ve had a cold.

Arms and Shoulders

Barbell Shoulder Press 10kgx10, 40kgx10, 50kgx7, 55kgx4
Dubell Raise 32kgx10, 40kgx8, 48kgx6
Front Deltoid Raise 14kgx8, 16kgx4, 16kgx4
Bicep Curl 22kgx8, 24kgx5, 26kgx4
One hand Cable Pushdown (Triceps) 25kgx10, 30kgx5, 30kgx4
Forearm Curl 16kgx10, 18kgx10, 18kgx10
Reverse Forearm Curl 16kgx10, 16kgx10, 16kgx10

Right goals for the next 3 months are to lose 10kg. Some people may think this is too much (and too little time) but my goals have always been weight loss and fitness the added strength has been a great bonus.

Also I want to increase shoulder press to 70kg as this has always been a weak spot for me.

So everyweek I will post how much ive lost until the final weight on 4th May.

Btw Ive been neglecting abdo exercises so can some brother please sort me out with a programm to slot in with chest/back day?
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Re: Yodha’s Fitness Journal

Postby Yodha » Thu Feb 04, 2010 7:35 pm

Btw for Ado Im thinking of:

Leg/Hip Raise
Dumbell Side Bend
Curlup
Rowing Crunch
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Re: Yodha’s Fitness Journal

Postby Yodha » Fri Feb 05, 2010 5:57 pm

05/02/2009

Warmup rwoing 5mins, 70kcal

Stationary Lunge with dumbells 44kgx10, 48kgx7, 52kgx5
Duck Squat with Dumbell 30kgx10, 30kgx10, 30kgx10
Squat 40kgx10, 80kgx10, 100kgx10
Ankle flexion with plate 10kgx10, 10kgx10, 10kgx10
Heel raise: 40kg x 10, 70kg x 10, 100kg x 10
Cable Kickback: 15kgx10, 20kgx10, 25kgx5

Cool down, jog.

Where is everyone?? I know Ive been gone a while but seems im holding the fort for yall. :cry:
Yodha
 
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Re: Yodha’s Fitness Journal

Postby hsingh » Fri Feb 05, 2010 8:56 pm

A couple of suggestions for abs:
- Plank, side plank, one arm one leg plank -
- Ab roll out on stability ball -

I would stay away from dumbbell side bend. Remember to start off slow and build up the intensity, don't want to injure your spine to getting into it too hard right away.


Seems Canuck Singh has gotten a medical procedure done on his eyes
I have injured my L4-L5 disc (SI joint) so I'm not doing much lifting these days, just core work
not sure about the others
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Re: Yodha’s Fitness Journal

Postby Yodha » Mon Feb 08, 2010 7:47 pm

Cardio day

X-trainer, 30mins, 400kcal
Rowing, 8mins, 100kcal

Thanks hsingh veer. I replied to your post yesterday but looks like it didnt get thru.

Anyways sorry to hear abt the disc. Have u considered microdisectomy of the lumbar disc?

Guru Rakha bro.
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Re: Yodha’s Fitness Journal

Postby Yodha » Thu Feb 11, 2010 9:29 am

Right, yesterday was a cardio day.

X-trainer 350kcal, 30mins

The day before I did chest, back and abdo. Number were all lower than usual but i think thats coz I was quite tried that day. Will post values later on.
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Re: Yodha’s Fitness Journal

Postby Yodha » Sun Feb 14, 2010 6:06 pm

OK, havent been able to update my workouts recently coz the forum was down.

Ok so weigh in revealed a loss of 1.5kgish. :wah:

today was a leg day:

Warm up

Rowing, 5 minutes, 60kcal

Legs

Stationary Lunge with dumbells 44kgx10, 48kgx8, 52kgx6
Duck Squat with Dumbell 30kgx10, 30kgx10, 30kgx10
Squat 30kgx`10, 80kgx10, 100kgx10, 120kgx10
Ankle flexion with plate 10kgx10, 10kgx10, 10kgx10
Heel raise: 30kg x 10, 70kg x 10, 100kg x 10
Cable Kickback: 20kgx10, 25kgx10, 30kgx10

:wah:
Yodha
 
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Re: Yodha’s Fitness Journal

Postby Canuck Singh » Thu Feb 18, 2010 5:14 am

THanks for checking in,

Will send an email out to let the others know things are back up

I will be posting again as well,
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