Archive for the “Gym” Category

Gym Routine: Week 1 Day 4

I’ve come to realise that blogging each day isn’t the easiest and requires a huge amount of dedication. Last week started off well, but then things just went a little topsy turvy… SO, let me attempt to improve on that this coming week.

First up let me catch up on last weeks Day 4 of training…

My legs and hips were still killing me by Thursday, fortunately my chest and back were well on the mend from monday’s workout.

Here’s the completed workout…

This was the final day of figuring out which weights I can handle for 10 sets. From week two I intend pushing slightly heavier so that around set nine and set 10 I will have to train to complete failure, if not calling on my gym partner for the last bit of help.

Triceps and shoulders have always been my strongest muscle groups and it’s them which I’ve always enjoyed training (legs coming in stone last position of course!) So it was interesting to see how I

September 5, 2011 Posted Under: Gym   Read More

Gym Routine: Week 1 Day 3 Essential Rest day!!

This new training program that I started is one seriously strenuous routine. By no means is it easy.

Since I started high intensity training at the beginning of the year, the build up and size counts have been great, but it also came with a great amount rest! Slowly but surely, as my body was getting use to the heavy training, my rest periods were becoming shorter and shorter. Soon enough I was training every day without getting sore…

Here on day three with the german volume training…. Oh hell… Absolute pain beyond belief…

I’ve discover muscles  in my back that I never though existed -probably all due to the close 100 chin ups! My stomach, thighs, hips and calves are still burning and there doesn’t seem to be much light on the recover side with them any time soon….

However I have been very wise in including the correct nutrition intake plus including additional supplements three times a day (the protein shakes and l’glutamine) which I’m quite sure is exactly what my poor muscles are looking for!

Last week I read about the whole ‘idea’ or thoughts around 10 by 10 training. First, is that it hit’s your muscles HARD as it exposes the muscles to a high volume of repeated efforts. The body adapts pretty quickly in these cases by hypertrophying these specific muscles and their relevant fibers…  The result – engorges muscles and quick gains!

The other side is that this program hits your cardiovascular system like nothing I’ve experience with weight training. An all round perfect workout!

So it’s been one day of rest and then in to day 4′s training with arms and shoulders and then another three day rest. That should certainly be enough time for my poor muscles to recover and hopefully I’ll be able to walk a little better with limping!

September 1, 2011 Posted Under: Gym   Read More

Gym Routine : Week 1 Day 2

If there’s a body part that I avoid training at all costs – it’s legs…. My legs have always been skinny and when I do / have trained them, I’ve never really noticed much of a change – so they took the last spot in the priority list…

Alas, my schedule said I had to do legs – and that’s precisely what happened… (Not that I didn’t stop bitching from the moment I walked in to the gym RIGHT until the end).

So this is what it looked like today…

Considering I haven’t trained legs in (um) months – I started off very lightly on the squats – for fear of popping my knee caps out, but half way through I realised that 10kg’s more would be a better push…

The same thing happened with leg curls.

I’m pretty much dedicating the first week to testing out which weights I can handle and which will be the better push in the weeks to come. Especially with legs which I haven’t training in such a long time and hence not being able to calculate my 1 rep maximum.

Now the ab exercises is what really got me going! It’s the low-cable pull ins. You link up a weight belt to the low cable on a pulley machine, stretch out quite a bit so that your knees are straight, and put your feet in the belt. Lift your knees up towards your chest, after setting an appropriate resistance on the pulley and go forward with 10 reps for 10 sets… 

I was also really glad that my training partner joined in as well although he had to catch up with Day 1′s exercises.

Thankfully tomorrow is an off day. Which I really really need. My chest and back are still aching from yesterday’s routine.

August 30, 2011 Posted Under: Gym   Read More

Gym Routine – German Volume Training… Week 1 – Day 1

I’ve been hitting the gym for a good 6 months now and the gains that I have achieved through doing high-intensity training have been incredible.

However, for the past month I haven’t notice much gain in muscle size – time to admit that my body was bored and I’ve hit a plateau.

So with a bit of research I decided to try out the Vince Gironda method (also know s as the German Volume training) for the next 6 weeks.

In short (and in pain I might add) you have to do 10 sets per exercise with 10 repetitions of the same weight. The important bit is that you are only allowed a maximum of 90 seconds between sets. The short rest intervals stress the cardiovascular system to the point where calories are burned, hormones ruffled up and fat makes a very fast exit….

So I started this rather intense workout today with training two exercises for chest and two exercises for back.  It’s obvious that I had to use much lighter weights as to what I’m used to using while training high intensity. I got the training program from but modified somewhat…

Here’s the completed workout from this morning:

The dumbbell press was an absolute breeze. I was definitely being over cautious with the weight. Perhaps a little too over caustious. Technically one should be able to do 60% of one’s usual 1 rep maximum (1RM). There’s a handy little calculator here which works everything out for you if you know the weight and reps your do in a normal exercise. So… According to that – I should have been throwing around 20kg weight – I don’t think so…..

August 29, 2011 Posted Under: Gym   Read More