Browsing Archive: January, 2010
Performed Cardio on exercise bike. 2min warm up then... 15 cycles of 30 seconds flat out and 1min slow. Going to do some floor work with light weights and body weight for aerobic sessions next week. Tune in to 'see' how it goes. Michael Continue reading ...
Posted by Michael Julie on Sunday, January 31, 2010,
In :
Routine
Lower Body heavy
25-30Jan2010 x2 sessions Mon&Fri
Quads
Seated leg extensions set1 to 4
1. weight x 12reps x 1set
2. weight +?kg x 10reps x 1set (add ?kg, to previous weight depending on your ability)
3. weight +?kg x 8reps x 1 set (add ?kg, to previous weight depending on your ability)
4. weight +?kg x 6reps x 1 set (add ?kg, to previous weight depending on your ability)
Squat
5. weight @2 x 12 reps x 2 sets
Hams
Lunges set1 to 4
1. weight x 12reps x 1set
2. weight +?kg x 10reps x 1set ... Continue reading ...
Posted by Michael Julie on Wednesday, January 27, 2010,
In :
Routine
Upper Body Heavy
25-30Jan2010 x2 sessions Mon&Fri
Chest
Incline dumbbell press
1. weight x 12reps x 1set
rest 1 min
2. weight +?kg x 10reps x 1set (add ?kg, to previous weight depending on your ability)
rest 1 min
3. weight +?kg x 8reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min
4. weight +?kg x 6reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min
Bench Press
5. weight @2 x 12 reps x 2 sets no rest in between sets rest 2min
Triceps... Continue reading ...
Blasted my cardio session on the elliptical trainer today both in time and intensity. My reason being that I want to be as effective and efficient as possible and I wont get that time back again so I have to make the most of it. 2 minute warm up slow pace on elliptical cross trainer. 30 second sprints followed by 60 second rest periods alternating forward and back pedalling times 15 cycles Continue reading ...
Posted by Michael Julie on Monday, January 25, 2010,
In :
Routine
Lower Body medium
25-30Jan2010 x2 sessions Mon&Fri
Quads
Seated leg extensions set1 to 4
1. weight x 12reps x 1set
2. weight +5kg x 10reps x 1set (add 5kg, to previous weight depending on your ability)
3. weight +5kg x 8reps x 1 set (add 5kg, to previous weight depending on your ability)
4. weight +5kg x 6reps x 1 set (add 5kg, to previous weight depending on your ability)
Squat
5. weight @2 x 12 reps x 2 sets
Hams
Lunges set1 to 4
1. weight x 12reps x 1set
2. weight +5kg x 10reps x 1set... Continue reading ...
Reached my short term goal of 95cm
waist. Next goal is 90 cm. On track and feels good. Had an
interesting aerobic session Saturday morning. Read about it in …..yes
you guessed it, Aerobic session. It was really interesting to view
the hungry feeling as a reason other than just to feed my face. I
now understand the term of eating to live and not living to eat.
There are a few things I will change for next week. I will increase
my aerobic sessions from 20 min to 30min and perform it ... Continue reading ...
Got up this morning with quite big to do list and an aerobic session to do as well. Decided to mow the grass.
I first walked around the house at a faster than normal pace and picked up all the litter. It increased my heart
rate and the regular bending to pick up litter reminded me of how we trained for soccer. We used to run and at intervals which was decided on by our couch, we would touch the ground.
Once all the litter was cleared. I started mowing the lawn. Again I used a faster than n... Continue reading ...
Posted by Michael Julie on Thursday, January 21, 2010,
Mon 11Jan to Sat 16Jan
Mon 18Jan Upper Body Medium ......... completeTues 19Jan Aerobic session Exercise Bike 15min....... completeWed 20Jan Lower Body Medium ........ completeThurs 21Jan Aerobic session Exercise Bike 15min note: (High Impact Interval Trainer) 10/10....... completeFriday 22Jan Upper Body Medium ....... completeSat 23Jan Aerobic session ....... complete... Continue reading ...
Posted by Michael Julie on Tuesday, January 19, 2010,
In :
Routine
Upper Body medium
18-23Jan2010 x2 sessions Mon&Fri
Chest
Incline dumbbell press
weight x 10 reps x 5 sets
Flyes
weight x 10 reps x 1 set
triceps
Close grip pushdowns
weight x 10 x 6
shoulders
Bent over raises
weight x 10 x 5
Push ups
weight x 10 x 1
back
Wide grip pull downs
weight x 10 x 6
Biceps
incline dumbbell curls
weight x 10 x 6
Continue reading ...
Evaluation
I have not reached my goal for waist reduction this past week so because I got in all my sessions, I will have to tweek my meals to decrease my caloric (kiloJoules) in take.
Check out the health foods which are on my list and a sample of this weeks eating plan. Continue reading ...
Completed a great week. Feeling good about sticking to the plan, taking it one step at a time. I need to work on better planning and to start work outs first thing when I get home. The ideal time is early in the morning, simply because there are no interruptions. the other benefit is that it fires up you metabolism and keeps it going for the rest of the day.
Had my off day today. Spent it with the family and went for a drive from Cape Town to Bettys Bay. What a fantastic day. What beautiful ... Continue reading ...
My goal is to find the most efficient and effective exercises for my body...... Continue reading ...
Posted by Michael Julie on Friday, January 15, 2010,
In :
Routine
Mon 11Jan to Sat 16Jan
Mon 11Jan Lower Body light ......... completeTues 12Jan Aerobic session elliptical trainer 25min....... completeWed 13Jan Upper Body light note: changed tricep exercise from 1 arm ext to overhead.really worked the muscle even on light weights. Will change all exercise at next session........ completeThurs 14Jan Aerobic session Elliptical trainer 15min exercise bike 10 min note: (High Impact Interval Trainer) 10/10....... completeFri... Continue reading ...
I did about 30 min of aerobic exercise this morning. It really fires up you metabolism and sets the pace for the rest of the day. Burnt about 225 calories. I would like to do about 300 calories at my next aerobic session which will be on Thursday. Upper Body light is planned for tonight. If my body can handle it, I will cycle for 20 min as well. I measured my waist this morning and it looks like a .5cm drop. Remember my short term goal was 95 cm and medium term 90cm, bearing in mind that it t... Continue reading ...
Posted by Michael Julie on Tuesday, January 12, 2010,
I have tried Simply Slim and I know a few other people who have tried it and none of us have experienced any adverse side effects. My only concern wrt to the marketing of this product is that it's advertised as a product that can be taken regardless of what you eat and that no physical training is required. This then means that when you stop taking it once you have reached your goal weight then you will just continue to eat the way you normally do and this will take you back to square one. I ... Continue reading ...
Posted by Michael Julie on Monday, January 11, 2010,
In :
Routine
Upper Body Lite High reps lo weights Muscle: chest Exercise: push ups Sets: 6 Reps: 15 1min rest intervals in between sets 2min rest intervals between exercises xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx Muscle: Triceps
Exercise: Tricep dumbbell kickbacks
Sets: 6
Reps: 15
1min rest intervals in between sets
2min rest intervals between exercises
xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx Muscle: Shoulders
Exercise: Seated push ups
Sets: 6
Reps: 15
1min re... Continue reading ...
Posted by Michael Julie on Monday, January 11, 2010,
In :
Routine
Lower Body Lite High reps Muscle: Quads Exercise: Squats Sets: 6 Reps: 15 1min rest intervals in between sets 2min rest intervals between exercises xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx Muscle: Hamstrings
Exercise: Hamstring curl
Sets: 6
Reps: 15
1min rest intervals in between sets
2min rest intervals between exercises
xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx Muscle: Calves
Exercise: Standing calf raise
Sets: 6
Reps: 15
1min rest intervals in b... Continue reading ...
Posted by Michael Julie on Thursday, January 7, 2010,
In :
Motivational
How should we be living and treating our bodies? Has modern lifestyle been a detriment to our existence? I think it's necessary to ask these questions because 'I just want a hot body' somehow doesn't seem to do it. The reason I say this is because everyone wants a slim, toned healthy body, that is admired by all but few attain it. If however everybody had a slim, toned healthy body then I guess we would all be average and common and we wouldn't stand out from the crowd to be admired by all. S... Continue reading ...
Posted by Michael Julie on Monday, January 4, 2010,
In :
Motivational
Lessons learnt from this holidayI cannot take a break from lifestyle, it's counter productive and one thing I realise now is that everything we do and don't do is habit forming. Today is a new day, I am not starting over, I am continuing my quest for a healthy fit body. I will measure my progress by the ratio of healthy meals to unhealthy meals. I will strive to eat healthy and exercise for six days of the week and use the seventh day to give my body a rest. ( sounds very biblical lol). I wil... Continue reading ...
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