Here's the menu for the day:
T-bar rows ------------ 40kg for 8, 7
Push press ------------ 45kg for 10, 9
Weighted pull-ups (close grip) --- 16 kg for 5, 4
BB bench ----------------- 80kg for 8, 8
Skullcrushers ------------ 20gk for 10, 10
DB curls ----------------- 16kg for 10
Legs were quite sore from the leg day workout so I decided to avoid the deadlifts...
Thursday, July 28, 2011
Wednesday, July 27, 2011
Workout 3 and 4
Workout 3 was a body weight day at the park because I had an all day hiking event...and my membership only allows me to go Monday thru Saturday, 6am to 6pm.
Workout 4 was leg day as usual but it was identical--in terms of exercises--as Workout 2
Squats: 120 kg for 5, 5
Standing calves: 35 kg for 10, 10, 10
Decline ab: 5 pounds until I couldn't continue, then no weight until I couldn't continue
Done
Upper Round 2 tomorrow.
Workout 4 was leg day as usual but it was identical--in terms of exercises--as Workout 2
Squats: 120 kg for 5, 5
Standing calves: 35 kg for 10, 10, 10
Decline ab: 5 pounds until I couldn't continue, then no weight until I couldn't continue
Done
Upper Round 2 tomorrow.
Thursday, July 21, 2011
Workout 2 - Legs
Brief workout today, but pretty effective overall.
Here's the numbers:
Squat ---------------------------------- 60kg (10 reps); 60kg (10 reps); 80kg (5 reps); 100kg (2 reps); 110 (4 reps, 4 reps); 115kg (4 reps, 4 reps)
Standing calves --------------------- 35kg (15 reps, 15 reps)
Abs work
I did a lot of warm up sets for legs with 4 work sets, but none of the work sets were all that difficult. The difficulty came more with the strength that wasn't back. After a few more weeks of leg work I should be back up to strength (and coordination)
Calves seem to get worked more with the olympic shoes, possibly because of the slight angle in the wedge. Still my favorite shoe for leg work and deadlifts.
Ab work was brief because there wasn't much space in the place.
Looking forward to upper body work on saturday, hopefully this time I can actually wake up super early because saturday may be a long day.
Here's the numbers:
Squat ---------------------------------- 60kg (10 reps); 60kg (10 reps); 80kg (5 reps); 100kg (2 reps); 110 (4 reps, 4 reps); 115kg (4 reps, 4 reps)
Standing calves --------------------- 35kg (15 reps, 15 reps)
Abs work
I did a lot of warm up sets for legs with 4 work sets, but none of the work sets were all that difficult. The difficulty came more with the strength that wasn't back. After a few more weeks of leg work I should be back up to strength (and coordination)
Calves seem to get worked more with the olympic shoes, possibly because of the slight angle in the wedge. Still my favorite shoe for leg work and deadlifts.
Ab work was brief because there wasn't much space in the place.
Looking forward to upper body work on saturday, hopefully this time I can actually wake up super early because saturday may be a long day.
Wednesday, July 20, 2011
1st Day Back
Here's the numbers I posted for today's workout.
DB incline press -------------------------------------- 30 kg (65lbs)
T-bar rows --------------------------------------------- 37.5 kg
Lat pulldowns ---------------------------------------- 63.5 kg
Smith close grip presses ----------------------------- 62.5 kg
DB curls ------------------------------------------------ 16 kg
Not a bad workout for an official back to the gym workout. I had quite a bit of a waiting to do because the smith was taken and the incline was being used.
Lat pull downs are OK to me, but at the moment I'm not sure if I should keep them or switch them out for just weighted pull-ups. It may be good for variation's sake.
Tomorrow is leg day, hopefully I can wake up early for it. Going later works too, but I like waking early...provided I sleep early enough.
See ya
DB incline press -------------------------------------- 30 kg (65lbs)
T-bar rows --------------------------------------------- 37.5 kg
Lat pulldowns ---------------------------------------- 63.5 kg
Smith close grip presses ----------------------------- 62.5 kg
DB curls ------------------------------------------------ 16 kg
Not a bad workout for an official back to the gym workout. I had quite a bit of a waiting to do because the smith was taken and the incline was being used.
Lat pull downs are OK to me, but at the moment I'm not sure if I should keep them or switch them out for just weighted pull-ups. It may be good for variation's sake.
Tomorrow is leg day, hopefully I can wake up early for it. Going later works too, but I like waking early...provided I sleep early enough.
See ya
Battle Plan for the Months Ahead
I went to Gold's 2 more times, gradually increasing the weights each session. I'm not completely back up to strength and conditioning I was at before leaving for Japan, however, it's been about 2 weeks and I think it's now time to resume my training. Because of this I did not post my last two workouts because they are just for me to build up my strength and get used to the gym still (everything in kilograms still get me, at least with dumbbells).
I wanted to take the time now to map out my projected workout regimen for the weeks to follow.
The Regimen:
To start, it will be a 3 day a week regimen alternating between upper and lower body workouts each session. This will allow my body to get plenty of rest in between workouts given the intensity I will be working at. Hopefully each workout should span a maximum of 60 minutes.
Upper A
T-bar rows
DB military press
Weighted dips
narrow grip weighted pull-ups
cable tricep pushdowns
DB curls
Upper B
Deadlifts
Push press
BB bench press
Wide grip weighted pull-ups
Skull Crushers
BB curls
Upper C
Cable rows/T-bar (depending on what I want to do)
DB incline press
Cable upright rows
Cable pull downs
Close grip smith tricep press
DB curls
Lower A
Squats
Leg press calves
Ab work
Lower B
Squats
Standing calves
Ab work
Notes:
This time, I will throw the biceps work into the upperbody day. I actually forgot that biceps was part of the leg day until I decided to check on my previous regimen. Leg day doesn't change all that much because squats to me are the best exercise for legs, although I was considering throwing in the leg press, but we'll see how that goes. As far as leg day goes, the change mostly occurs with the calves work.
Notes:
This time, I will throw the biceps work into the upperbody day. I actually forgot that biceps was part of the leg day until I decided to check on my previous regimen. Leg day doesn't change all that much because squats to me are the best exercise for legs, although I was considering throwing in the leg press, but we'll see how that goes. As far as leg day goes, the change mostly occurs with the calves work.
Saturday, July 9, 2011
2nd Workout at GOLD'S Japan
Numbers from today's workout:
Deadlift ----------------------------- 60 kg for 2 sets
squats ------------------------------- 60 kg for 2 sets
push press -------------------------- 32.5 kg for 2 sets
T-bar rows ------------------------- 25 kg for 2 sets
BB bench -------------------------- 60 kg for 2 sets
tricep push downs ---------------- 50 lbs for 2 sets <---kinda strange cus the weights were in lbs...
db curls ----------------------------- 30 lbs for 2 sets <------also in lbs (thankfully)
hanging leg raise ------------------ 2 sets
A good workout today, look forward to Tuesday's workout.
Random diet tip of the day:
I met a classmate (well, not the same class but same school) that came from Myanmar and we went around Akihabara and Roppongi which was pretty cool. He told me an adage from Myanmar which he said was, "Eat like the rich in the morning, eat like an average person midday, and eat like a poor man at night."
A good tip to stay lean(er).
Deadlift ----------------------------- 60 kg for 2 sets
squats ------------------------------- 60 kg for 2 sets
push press -------------------------- 32.5 kg for 2 sets
T-bar rows ------------------------- 25 kg for 2 sets
BB bench -------------------------- 60 kg for 2 sets
tricep push downs ---------------- 50 lbs for 2 sets <---kinda strange cus the weights were in lbs...
db curls ----------------------------- 30 lbs for 2 sets <------also in lbs (thankfully)
hanging leg raise ------------------ 2 sets
A good workout today, look forward to Tuesday's workout.
Random diet tip of the day:
I met a classmate (well, not the same class but same school) that came from Myanmar and we went around Akihabara and Roppongi which was pretty cool. He told me an adage from Myanmar which he said was, "Eat like the rich in the morning, eat like an average person midday, and eat like a poor man at night."
A good tip to stay lean(er).
Tuesday, July 5, 2011
1st Workout at GOLD'S Japan
First thing I need to get down:
As for the work sets, I only did 2 sets nice and easy. I mean nice and easy because it's really been a while since I've worked out (just about 1 month...) with weights. Hopefully I can return Friday or Saturday at the least.
Peace out
- 1.25 kg ≈2.76 lbs
- 5.0 kg ≈ 11.02 lbs
- 10.0 kg ≈ 22.04 lbs
- 15 kg ≈ 33.07 lbs
- 20 kg ≈ 44.09 lbs
- I'm 99.99% sure the bar remains at an Olympic 45 lbs.
I think thats all the weights they have at the Gold's. All of it is from Ivanko (USA) but sadly they are only written in kilograms >___<
Anyhow, here are the numbers for today's workout:
- Deadlifts ---------------------------------------- 50 kg (110lbs) for 2 sets
- Squats ------------------------------------------- 50 kg (110lbs) for 2 sets
- Push Press -------------------------------------- 30 kg (66 lbs) for 2 sets
- Bench press ------------------------------------ 40 kg (88 lbs) for 2 sets
- BB rows ---------------------------------------- 15 kg (33 lbs) for 2 set
Overall an excellent workout at 7:30 AM. This trainer there is cool too, he went to San Francisco several times and enjoyed the North Beach night life...haha. Pretty legit too cus he participates in strongman competitions in the Summer held by the army down in Yokosuka.
As for the work sets, I only did 2 sets nice and easy. I mean nice and easy because it's really been a while since I've worked out (just about 1 month...) with weights. Hopefully I can return Friday or Saturday at the least.
Peace out
Gold's Gym IT IS
Well, it's been quite a while since I last posted, so here I am.
What I didn't cover was my workouts at the park these past few weeks. All I've been doing are pull-ups, dips, reverse push-ups, push-ups, and jump squats. I did about 4 sets each til I couldn't push anymore. I don't think its really necessary to talk about these work outs because I just performed them every other day as usual...
Interestingly, the humidity here is so high that I feel like I could not recover between sets very fast. In fact, I felt really winded after 1 set of pull-ups immediately followed by dips...kinda scary actually. Luckily I've managed to come out of each workout with any type severe fatigue.
All that aside, tomorrow morning (before I meet my friend), I will try to get in a true "hisashiburi no workout" with WEIGHTS! AT GOLD'S GYM, JAPAN! <---I never thought I would join a Gold's Gym ever just because it's known for being the hardcore gym. I don't consider myself that hardcore trainer, though sometimes I wish I could be one, hehe.
In any case, I will do a full body workout 3 times a week before I can get back into my normal routine. I know I got really weak and I gotta tighten up my diet again.
As a side note, its kinda cool/funny seeing old people go to Gold's Gym and order protein shakes after their workouts (men and women). I'm sure back in Gold's Gym (and other hardcore gyms in US) there would be older people (men and women) drinking shakes after a good workout, but in the US since working out is more of a...trend, people only really get their "exercise for the day" in and thats it. Nothing dietary related with their workouts. In other words, it fascinates me that people here actually follow some dietary guidelines that comes with working out because I guess thats the thing to do.
On the other hand, this could be only because its Gold's Gym.
Anyhow, I'll sign out and try to follow up with the workout tomorrow.
PIECE
What I didn't cover was my workouts at the park these past few weeks. All I've been doing are pull-ups, dips, reverse push-ups, push-ups, and jump squats. I did about 4 sets each til I couldn't push anymore. I don't think its really necessary to talk about these work outs because I just performed them every other day as usual...
Interestingly, the humidity here is so high that I feel like I could not recover between sets very fast. In fact, I felt really winded after 1 set of pull-ups immediately followed by dips...kinda scary actually. Luckily I've managed to come out of each workout with any type severe fatigue.
All that aside, tomorrow morning (before I meet my friend), I will try to get in a true "hisashiburi no workout" with WEIGHTS! AT GOLD'S GYM, JAPAN! <---I never thought I would join a Gold's Gym ever just because it's known for being the hardcore gym. I don't consider myself that hardcore trainer, though sometimes I wish I could be one, hehe.
In any case, I will do a full body workout 3 times a week before I can get back into my normal routine. I know I got really weak and I gotta tighten up my diet again.
As a side note, its kinda cool/funny seeing old people go to Gold's Gym and order protein shakes after their workouts (men and women). I'm sure back in Gold's Gym (and other hardcore gyms in US) there would be older people (men and women) drinking shakes after a good workout, but in the US since working out is more of a...trend, people only really get their "exercise for the day" in and thats it. Nothing dietary related with their workouts. In other words, it fascinates me that people here actually follow some dietary guidelines that comes with working out because I guess thats the thing to do.
On the other hand, this could be only because its Gold's Gym.
Anyhow, I'll sign out and try to follow up with the workout tomorrow.
PIECE
Subscribe to:
Posts (Atom)