PhatBuster: phoenetias Log
-
went for a sports massage on saturday, feel great now<br />
sunday - chest/biceps/shoulders/abs<br />
monday - back/triceps/abs<br />
<br />
went for an assessment at the gym - weighed in at 83kg, 17.8% fat... v surprised that ive dropped from 25% to 17.8 in 4 months... i reckon the measurement is wrong... <br />
<br />
the gym dudes shown me some new excercises and am now doing strength training... so mostly 4 sets of 6 reps... did my first one today, feel a bit sorer than usual but guess thats a good sign. -
tuesday - new chest / biceps /shoulders / abs routine<br />
wednesday - legs and abs<br />
thursday back tris and abs<br />
friday chest bis and abs<br />
saturday back tris and abs<br />
<br />
new routine is going well, feels good to be lifting heavier weights. have noticed i am actually a bit stronger than i thought i was and my weights are being raised quite considerably... <br />
<br />
also can do close grip pull ups unassisted (finally !!) ... -
shit, been a few weeks since i posted in here... <br />
<br />
anyway, still hard at the routine, taking 1 day off a week<br />
<br />
have reintroduced cardio albeit at a v slow rate (124 bpm) to stay in fat burning zone... <br />
<br />
have gained a bit of weight, dont feel any fatter so hopefully its muscle. -
almost been a month since my last post but still been at it at the gym<br />
<br />
have changed my routine so weekends tuesdays & thursdays are weights, running all the other days with one day off a week depending on what i have on the calendar.<br />
<br />
am weighing in at 83kg, am trying to build muscle but not doing very well... i am definitely more defined and still burning fat but my arms dont seem to be responding anymore... my backs coming long nicely though, can actually flex the lats/traps properly now... -
there is no real short cut to building muscle. If you want to build, lift heavy weights, and i don't mean heavy curls!!<br />
<br />
Bench Press, Deadlift, Squat, all compound exercises that use multiple muscle groups. Then throw in the curls and dips and what have you for your arms...<br />
<br />
Reason to do the Deadlift and Squats, as well as adding strenth overall, by using the bg muscle groups you stimulate muscle group all over your body, not just the ones in the area you are working. -
hear that braah<br />
<br />
ive been meaning to get into deadlifts, havent been there yet though.<br />
<br />
ive been going hard on the bench press a while lately but have revisited my form and found me lacking in technique... a quick readjustment and the burns i wasnt getting have come back.<br />
<br />
had a really good run today, 8km in 50 minutes and heart rate didnt hit 140bpm for 43 mins... my heart rate was down to 99 after a 5 min cooldown which is great for me... when i first started running, id be farked for 15 mins... -
still going hard<br />
<br />
have changed my routine again<br />
am looking to drop running for boxing style training (got bored with the running)<br />
got my a pair of everlast 16oz gloves, straps, looking forward to slugging it out on the punching bag/speed ball, doing some skipping etc.<br />
<br />
leg workouts going well, am smashing all my previous bests atm<br />
bit flat on the back workouts, need to mix it up a bit i think<br />
chest/arms going well<br />
<br />
weight been around 84kgs for last month or two<br />
im definitely toning up but not losing weight which is fine with me. -
been a while since last post<br />
plateaued and didnt seem to be making any progress<br />
so have mixed up routine now<br />
<br />
am doing boxing training instead of cardio and taking more time off (2 days a week), starting to see good results and a new vigour in the gym... loving the boxing, great fun... <br />
<br />
my rowing was shithouse but can now do 2km in 7:30 (3 months ago i couldnt break 9 mins)... feel like i can improve a hell of a lot more too... -
hit a bit of a rut, wasnt getting anywhere and then dropped all red meat out of my diet, stopped drinking and limited my calorie intake... have dropped some flab round the gut which is good.<br />
still going strong at the gym, must say this is my longest consistent gym attendance in my life. feeling good for it too.<br />
cant say im getting significantly stronger, but ive toned up quite nicely and the guns are certainly bigger than they have ever been. -
wow its been a year since i posted in here... <br />
<br />
i still go nearly every day, only 1 scheduled day off a week.<br />
<br />
i spent 2 months doing 4 sets of 12 reps for most of my exercises, am now back to pushing heavier weights and doing 5 sets of 6-7 reps.<br />
spent a couple of months supersetting basic with isolation exercises too which completely fucks ya but gives u one hell of a burn.<br />
been back on the booze wagon lately though and probably need to cut my diet down but fk it, im enjoying myself.<br />
am off to the oktoberfest next week, and then off to New England - when i get back from the states, im gonna go hard at the gym and strip the diet right down. <br />
i'll need to after all the beer / pork knuckles / chicken / clam chowder I'll be consuming.
