Cooked my first ever chicken dish on 16th december 2011...came out great...been cookin since then and will continue to as long as iam home...its a lot of fun...keeps me engaged and is great to experience somethin new...will not be "dieting" as such. In fact i never really go on a "diet". Always enjoy my food. I've learnt how to have a "balanced lifestyle". If I want to eat chocolates(or anything "harmful" for that matter), I am gonna eat them...but in a controlled fashion. I eat like crap the whole day but post 430pm, pre workout and post workout food are spot on. Just not in a mood to impose my food rules and regulations on my family and friends. Been a year since i've been free; so these 15 days are precious and wanna enjoy every moment with them.
All my workouts are short and very powerful; ranging btwn 45mins(mostly) and 1hr15mins(hardly). Use dumbbells and machines as much as possible to increase workout time. Anything over 45-50minutes is mostly beacuse I used the barbell and had to add/remove plates or wait till the bench was free. Hardly any gap btwn sets, and superset every variation, no water till 30 minutes post workout, food only 1 hour post workout in order to maximize afterburn effect and build density/strength/stamina.
17th, 18th, 21st, 26th Dec 2011: Rest
30th Dec 2011 Friday: Chest and cardio: 1 hour 5 minutes
Today a 1 hour workout first with Chest: 28 drop sets split evenly across 4 variations, 20 minutes HIIT on the treadmill 3:1 btwn 15kmph and 10kmph, 10 mins on the stepper at level 10 whilst punching/twisting with 5kg dumbbells, 200 side taps...looked like it was rainin wherever i went ;)...Tomorrow it's the 300 spartan workout and the 11-11-11 workout....fantastic to end the year leaner, meaner, faster, stronger and ready for the NY! :D
29th Dec 2011 Thursday: Shoulders and Abs: 1 hour 10 minutes
Always in search of something new, I found one of the most effective, yet forgotten techniques for shoulders: the Bent Press. It is fantastic training for the delts and core/luv handles. Combined it with the barbell triple kill for overall workout. Was smashed while doin this cause it really tests your endurance and strength due to the huge range of motion. A great workout overall in terms of intensity and effectiveness. Watched Sherlock Holmes A Game of Shadows with my family at 10pm at a cinema hall. Was plain amazing. Can't wait to watch it again!
Shoulder:
1. Dumbbell Bent Press: 15kg*15reps*2sets per side, 17.5kg*10-12reps*2sets per side, 12.5kg*15reps per side
2. Barbell Triple Kill (Shoulder press+upright+deadlift simultaneously): 10kg plates on both ends 30reps, 10kg plates*20reps, 15kg plates*15reps
3. Seated Rowing with 2 foot rod, arms parallel toeach other and palms facing the sky: 20kg*35reps, 25kg*30reps, 30kg*26reps, 35kg*21reps, 40kg*16reps
Abs:
All my workouts are short and very powerful; ranging btwn 45mins(mostly) and 1hr15mins(hardly). Use dumbbells and machines as much as possible to increase workout time. Anything over 45-50minutes is mostly beacuse I used the barbell and had to add/remove plates or wait till the bench was free. Hardly any gap btwn sets, and superset every variation, no water till 30 minutes post workout, food only 1 hour post workout in order to maximize afterburn effect and build density/strength/stamina.
17th, 18th, 21st, 26th Dec 2011: Rest
30th Dec 2011 Friday: Chest and cardio: 1 hour 5 minutes
Today a 1 hour workout first with Chest: 28 drop sets split evenly across 4 variations, 20 minutes HIIT on the treadmill 3:1 btwn 15kmph and 10kmph, 10 mins on the stepper at level 10 whilst punching/twisting with 5kg dumbbells, 200 side taps...looked like it was rainin wherever i went ;)...Tomorrow it's the 300 spartan workout and the 11-11-11 workout....fantastic to end the year leaner, meaner, faster, stronger and ready for the NY! :D
29th Dec 2011 Thursday: Shoulders and Abs: 1 hour 10 minutes
Always in search of something new, I found one of the most effective, yet forgotten techniques for shoulders: the Bent Press. It is fantastic training for the delts and core/luv handles. Combined it with the barbell triple kill for overall workout. Was smashed while doin this cause it really tests your endurance and strength due to the huge range of motion. A great workout overall in terms of intensity and effectiveness. Watched Sherlock Holmes A Game of Shadows with my family at 10pm at a cinema hall. Was plain amazing. Can't wait to watch it again!
Shoulder:
1. Dumbbell Bent Press: 15kg*15reps*2sets per side, 17.5kg*10-12reps*2sets per side, 12.5kg*15reps per side
2. Barbell Triple Kill (Shoulder press+upright+deadlift simultaneously): 10kg plates on both ends 30reps, 10kg plates*20reps, 15kg plates*15reps
3. Seated Rowing with 2 foot rod, arms parallel toeach other and palms facing the sky: 20kg*35reps, 25kg*30reps, 30kg*26reps, 35kg*21reps, 40kg*16reps
Abs:
1. Stepper: 3 minutes at level 10 twisting/punching with 3kg dumbbells(3 mins), 3 minutes with 5kg dbs
2. Side Taps: 50reps*3sets with bodyweight, 50reps with 5kg medicinal ball
3. On the bench: 50reps*2sets of medicinal ball reach out crunches with bent knee leg lift simultaneously
27th Dec 2011 Tuesday: Chest Back and Abs: 1 hour
Chest: This workout is to increase strength and muscle density. Last time I worked out my chest, each rep was about 6 seconds in a 1:3(lift:return) ratio while this workout was in a 3:1 ratio. Again, did not fail any set; which gives positive feedback to my nervous system that i did not fail any weight thus fooling it that iam getting stronger. Nevertheless, it was a great workout and am sure will leave me with DOMS.
1. Flat Bench machine Press Superset 5-6reps per set: 80kg, 85kg, 90kg, 95kg, 100kg
2. Seated Machine Upper Chest Press Superset 5-6reps per set: 80kg, 85kg, 90kg, 95kg, 100kg
3. Pec Deck Superset 6-8reps per set: 25kg, 30kg, 35kg, 40kg, 45kg
4. Standing Dumbbell Flies superset 15-20reps per set: 3kg dbs, 5kg dbs, 7.5kg dbs
5. Parallel Bar Dips: 3 sets*10-12 reps
6. Incline Pushups: 2 sets*15reps
Back: More reps with lesser variations to attack specific parts of the back. The reps are performed in a quick paced rythmic fashion to induce fatigue but not failure. Did not fail any set. Again, this was performed with muscle density and strength in mind.
1. Double Arm Squatted Dumbbel Rowing Superset 15reps per set: (Total Weight) 35kg, 40kg, 45kg, 50kg, 60kg
2. Single Arm Dumbbell Rowing Superset 15reps per set per side (Weight per side): 17.5kg, 20kg, 22.5kg, 25kg
Abs: The 1st exercise massacres the legs, shoulders, arms and obliquesl; and is also fantastic cardio. The second superset is performed by balancing the entire body on the butt. The legs and upper body should be angled so as to create maximum tension so as to add maximum pressure by the 30th rep. The last 20reps are very painful which is when the fat burns and muscle builds simultaneously.
1. 10 mins on stepper: 2 minutes no hands at level 10, 7 minutes at level 7-9 whilst twisting/punching with 5kg dumbbells, 1 min at level 2 without dumbbells
2. Superset: 50 side taps, 50 reps cycling on bench, 50 raised leg medicine ball reach outs, 50reps cycling on bench, 50 side taps with 5kg plate
Christmas 2011: 5 hours
plan in place...played an hour of baddy in the morning...2 hours of running(half marathon) and 2 hours intense dance dance revolution in the evening.
24th Dec 2011 Saturday: 40 mins chest and core strength/density building
Idea was to lift heavier weights in each variation consistently without giving gap and without failing any weight
Chest
1. Flat bench press supersets(6 reps per weight): 65kg, 75kg, 85kg, 95kg, 100kg
2. Incline Machine Press supersets(8-10reps per weight): 80kg, 85kg, 90kg, 95kg, 100kg
3. Incline pec dec supersets(6reps per weight): 30kg, 35kg, 40kg, 45kg, 50kg
4. Overhead pullover supersets(5reps per weight): 17.5kg, 20kg, 22.5kg, 25kg, 30kg
5. Standing Dumbbell Flies: 3 intense sets of 15reps each with 3kg dbs - 5secs gap btwn sets
Core
1. 200reps Combo of leg extn twisting, hip rolls, rocky abs
23rd December 2011 Friday: 45 mins weighted cardio
Had been to an indoor badminton stadium earlier this evening and was pleasantly surprised with the fitness level of the kids there and more importantly their passion and commitment towards the sport and towards perfection. It was absolutely refreshing and designed the workout below on my drive back home. had hardly 45 minutes and the goal was to max myself out with weighted cardio and shock my body. Today was gonna be all about speed speed and speed; much to the confused amazement of the gym members. They thought i was crazy!(well...nothin new about that!)...but kudos to those kids at the stadium.
Workout:
1. 20 minutes HIIT on treadmill: 4 minute kilometer level 4, 1 min at 6kmph level 1, 2 min half km level 3, 1 min at 6kmph level 1, 2.5min half km level3, 1 min at 6kmph level 1, 3 minutes at 13kmph level2, 1 min at 4kmph level 1, 3 mins at 12kmph level2, 1 minute at 4kmph
2. 10 mins on stepper: 2 minutes no hands at level 10, 7 minutes at level 7-9 whilst twisting/punching with 3kg dumbbells, 1 minute no hands at level2
3. Clean and press supersets:7.5kg dumbbells*10reps*1set per arm, 7.5kg dumbbells*15reps*1set per arm
4. 3 minutes plank walks
5. Parallel bar dips: 25reps, 18reps, 12reps
6. Hip rolls on bench: 3sets*10reps
22nd December 2011Thursday: Back: 1hr 15mins
1. Single arm pullups(supported by the other arm) 4sets*5reps per arm
2. 10 minutes intense strength training on cycle
3. 4 minute kilometer run level3, 50 pushups, 2 minute run(16kmph level 4), 25 pullups, 3 minute run(16kmph level 4), 25 pullups and 25 hanging leg raise
Back:
28th Dec 2011 Wednesday: 1 hour intense dance dance revolution expert mode, all songs >=170bpm 2. 10 minutes intense strength training on cycle
3. 4 minute kilometer run level3, 50 pushups, 2 minute run(16kmph level 4), 25 pullups, 3 minute run(16kmph level 4), 25 pullups and 25 hanging leg raise
Back:
1. Lat Pull Down: 59kg*12reps*2sets, 52kg*12reps*2sets, 45kg*2sets*15reps, 39kg*15-7second reps
2. Seated Rowing: 45kg*15reps*2sets, 39kg*15reps*2sets, 32kg*15reps*2sets, 25kg*15-7second reps
3. Single Arm Dumbbell Rowing: 25kg*15reps*2sets per arm, 20kg*15reps*2sets per arm, 17.5kg*15reps*2sets per arm
4. 100 twists
5. 2 minutes plank walks
20th December 2011 Tuesday:Compound Training 50 minutes
1. The "300 Gerard Butler Spartan" workout (took only 27 minutes my best yet)
2. 20reps*5sets renegade rows with 10kg dumbbels
3. 3 minutes plank walks, 3 minutes duckwalk
4. weighted crunches: 10kg*75, 12.5kg*75, 15kg*75, 12.5kg*75
5. 50 weighted twists with 2*7.5kg dbs
End of an awesome workout....core was shivering especially during the last minute of planks...felt unbelievably powerful today.
19th December 2011 Monday: Chest 1hour
1. 11-11-11 workout, 2 minutes planks, 2 minutes duckwalk
Chest:
1. Flat bench press: 95kg*5reps, 100kg*4reps, 105kg*4reps(with spotter)
2. Upper chest machine press: 100kg*12-15reps*7sets
3. Pec-Deck: Hill Sets: 12-15reps per set 10 sets, 25-55kg...last 3 sets at 30kg pausing at contraction and then 7secs to finish the rep
4. 25*2pullups, 20*1/15*1 parallel bar dips
Abs:
5. 25*2 straight leg raise, 25*2 bentknee leg raise, 100 weighted crunches
18th Dec 2011
December 16th 2011 Friday: Chest and Shoulder 1hour 10mins
Chest:
1. Machine Upper chest press: went heavy with increasing weight and reps 12, 10, 8, 6 followed by 15 reps with light weight
2. Upper chest dumbbell press: 45kg*12reps, 50kg*10reps, 55kg*8reps, 60kg*6reps, 45kg*8reps, 40kg*10reps, 35kg*15reps
3. Machine chest flies: 7 sets in a hill pattern
4. Parallel bar dips: 25reps, 15reps, 12reps, 10reps, 6reps (10secs gap btwn sets)
Shoulder:
1. Seated machine shoulder press: went heavy with increasing weight and reps 12, 10, 8, 6 followed by 15 reps with light weight
2. Lateral and side dumbbell raise combo(total dbs weight): 20kg*15reps, 25kg*12reps, 20kg*15reps, 20kg*15reps, 7.5kg*15reps, 7.5kg*15reps
3. Front db raise: 20kg*20reps, 25kg*16reps, 20kg*20reps, 20kg*16reps, 15kg*20reps, 15kg*20reps
bicep machine curl: 1 drop set with 7 weights
tricep rope pushdown: 3 sets with increasing weight
100 weighted crunches
20*2 straight leg raise
20*2 bent-knee leg raise
No comments:
Post a Comment