Yodha’s Fitness Journal

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Re: Yodha’s Fitness Journal

Postby Yodha » Sat Sep 19, 2009 3:35 pm

Saturday 19/09/2009

5 min warmup, rowing, 60kcal

Arms and Shoulders

Dumbell Miliary Press 20kgx10, 32kgx8, 36kgx3
Dubell Raise 20kgx10, 28kgx10, 32kgx6
Front Deltoid Raise 10kgx9, 10kgx7, 10kgx7
Bicep Curl 12kgx10, 18kgx6, 18kgx6
One hand Cable Pushdown (Triceps) 15kgx10, 15kgx10, 20kgx7
Forearm Curl 10kgx10, 16kgx10, 16kgx10
Reverse Forearm Curl 10kgx10, 12kgx10, 12kgx8
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Mon Sep 28, 2009 5:13 pm

Monday 28/09/09

Chest and Back

Incline Bench Press 30kgx10, 70kgx10, 80kgx7
Bench Press with Dumbells 20kgx10, 32kgx10, 36kgx7
Pec Dec 30kgx10, 45kgx10, 45kgx10
Lateral Pull Down 30kgx10, 45kgx10, 45kgx2 (Left shoulder pain so I decided to stop)
Seated Row 30kg x 10, 70kg x 10, 80kg x 10

Cardio - Treadmill

19minutes, 1.74miles, 188kcal, 5 minutes - 6mph followed by 10mph/3.5mph at 1:2 minute X 3

Btw I went on the scale for the first time in ages today and noticed I've put on about 4kg of the weight I lost :cry: Gonna be hitting the gym hard for the next couple of months.
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby hsingh » Mon Sep 28, 2009 9:23 pm

Btw I went on the scale for the first time in ages today and noticed I've put on about 4kg of the weight I lost :cry: Gonna be hitting the gym hard for the next couple of months.
You have to look at your diet here, yes inactivity will add on pounds fast. If you know you are going to be inactive, eat a bit less. Try to break the habits that made you gain the extra weight in the first place. I have seen lots of people who go on a "diet", loose all the weight but then gain it right back! The reason is they have not changed their bad eating habits which made them gain the extra weight in the first place. Without changing those habits, you are basically chasing your own tail...
hsingh
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Tue Sep 29, 2009 10:38 am

Yea, veer I get you :thumbsup:

I'm just very disappointed with myself
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Tue Sep 29, 2009 12:22 pm

Tuesday 29/09/09

Cardiovascular/warmup

So all the cardio equipment was bein used apart from the treadmills!!! I waited for a few minutes then decided to jump on the treadmill as I didn’t have that much time. (Obviously not good considering the HIIT yesterday)

11 minutes, treadmill – 109kcal, 3 minutes warmup jog @ 6mph followed by 0.6miles in 4 minutes 4 seconds@ 8.5mph, cool down 4 minutes@3.5mph....it was at this point that the x-trainer became free, 11 minutes, 130kcal.

Legs

Stationary Lunge with dumbells 36kgx7, 40kgx6, 40kgx5
Duck Squat with Dumbell 20kgx10, 30kgx10, 30kgx10
Squat 50kgx10, 80kgx10, 100kgx10
Ankle flexion with plate 10kgx10, 10kgx10, 10kgx10
Heel raise: 30kg x 10, 50kg x 10, 70kg x 10

Will not be doing any cardio tomorrow just arm/shoulder weights. Aim to get to the gym for 7am.

Despite feeling it in my legs was glad I ran 0.6miles in just over 4minutes. Will try and do the full mile at 8.5mph pace just to get a marker down and then aim to bring that down.
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Canuck Singh » Tue Sep 29, 2009 8:25 pm

Yodha wrote:Yea, veer I get you :thumbsup:

I'm just very disappointed with myself

Turn that frustration into energy you can use in the gym!
User avatar
Canuck Singh
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Location: Vancouver Canada

Re: Yodha’s Fitness Journal

Postby hsingh » Tue Sep 29, 2009 9:15 pm

Yeah, just be consistent with your diet and exercise routine and be patient. We all hit plateau's during our training, don't get discouraged, everyone is here to help. :wah:
hsingh
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Wed Sep 30, 2009 6:35 pm

Thanks for the pick up guys :wah:

Wenesday 30/09/09

Warmup, 5 minutes, x-trainer, 60kcal

Arms and Shoulders

Dumbell Miliary Press 24kgx10, 32kgx7, 36kgx3
Dubell Raise 24kgx10, 32kgx9, 36kgx6
Front Deltoid Raise 12kgx9, 14kgx5, 14kgx4
Bicep Curl 10kgx10, 18kgx8, 20kgx4
One hand Cable Pushdown (Triceps) 20kgx8, 25kgx6, 25kgx5
Forearm Curl 14kgx10, 16kgx10, 16kgx10
Reverse Forearm Curl 12kgx10, 12kgx10, 12kgx10

Btw does my leg workout cover most major muscles? Is there anything that I can add/remove/improve?

Legs

Stationary Lunge with dumbells 36kgx7, 40kgx6, 40kgx5
Duck Squat with Dumbell 20kgx10, 30kgx10, 30kgx10
Squat 50kgx10, 80kgx10, 100kgx10
Ankle flexion with plate 10kgx10, 10kgx10, 10kgx10
Heel raise: 30kg x 10, 50kg x 10, 70kg x 10


Right. Tomorrow is cardio day only with lots of streching.
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby hsingh » Wed Sep 30, 2009 7:15 pm

Btw does my leg workout cover most major muscles? Is there anything that I can add/remove/improve?
You may want to add some hamstring focused work: Hamstring Curls and Romanian Deadlift are the two most common exercises.
hsingh
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Thu Oct 01, 2009 6:45 pm

Thanks hsingh. Curls are out of the question as the gym I go to doesn't have that machine. It's a small gym but right next to my flat.

Wrt the romanian deadlift I'll ask one of the trainers to show me how to do them.
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby hsingh » Sat Oct 03, 2009 2:59 am

Wrt the romanian deadlift I'll ask one of the trainers to show me how to do them.
This is what it is: viewtopic.php?f=7&t=148&p=468&hilit=romanian
hsingh
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Mon Oct 05, 2009 11:46 am

Monday 05/10/09

Chest and Back

Incline Bench Press 30kgx10, 80kgx8, 85kgx6
Bench Press with Dumbells 24kgx10, 36kgx10, 40kgx5
Pec Dec 30kgx10, 40kgx10, 45kgx10
Lateral Pull Down 30kgx10, 40kgx10, 45kgx5
Seated Row 30kg x 10, 70kg x 10, 85kg x 10

Cardio - Treadmill

10minutes, 0.8miles, 100kcal, sprint 4minutes.

Thanks for that hsingh...the instructor was saying I could also use the cable machine for hamstrings and also leg ab/adduction.
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Tue Oct 06, 2009 9:58 am

Tuesday, 6/10/09

Warmup

X-trainer, 5 minutes, 66kcal

Legs

Stationary Lunge with dumbells 36kgx10, 40kgx10, 44kgx7
Duck Squat with Dumbell 30kgx10, 30kgx10, 30kgx10
Squat 50kgx10, 80kgx10, 110kgx8
Ankle flexion with plate 10kgx10, 10kgx10, 10kgx10
Heel raise: 30kg x 10, 50kg x 10, 80kg x 10
Cable Kickback: 10kgx10, 15kgx10, 15kgx10

Coundld do romanian deadlift as the gym was shortstaffed so no instructor.
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Tue Oct 06, 2009 10:17 am

Btw Hsingh do you know a good way to work out your BMR...and hence calorie requirements for the day?
Yodha
 
Posts: 1187

Re: Yodha’s Fitness Journal

Postby Yodha » Wed Oct 07, 2009 7:57 pm

Wenesday 07/10/2009

5 min warmup, rowing, 64kcal

Arms and Shoulders

Shoulder Press 25kgx10, 35kgx9, 40kgx7
Dubell Raise 24kgx10, 32kgx8, 36kgx6
Front Deltoid Raise 12kgx10, 14kgx5, 14kgx4
Bicep Curl 16kgx10, 20kgx5, 22kgx4
One hand Cable Pushdown (Triceps) 20kgx10, 25kgx10, 30kgx6
Forearm Curl 16kgx10, 16kgx10, 16kgx10
Reverse Forearm Curl 16kgx10, 16kgx10, 16kgx8

Pleased with the steady increase in strength :wah:
Yodha
 
Posts: 1187
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