Posted by Michael Julie on Wednesday, March 24, 2010,
In :
Routine
Had a fantastic work out last night and I know this because my body is sore today. All the muscle groups I exercised are feeling it. Chest, triceps, shoulders, back and biceps. Planning to hit this level every time I exercise. I added another set at the end of each group in my routine. Decreased weight of this set slightly from the previous set and performed exercise to failure. Continue reading ...
Posted by Michael Julie on Thursday, March 18, 2010,
In :
Routine
This past weekend has knocked me for a loop. I played soccer after a loooonnnngggg time and my body bore the aches and pains as a result and i didn't even run a around, I was the goal keeper for crying out loud. Monday and Tuesday I was too tired to exercise and last night and tonight I have to attend meetings. So that leaves Friday, Saturday and Sunday and Friday night I also have an appointment. Fortunately I have more time available on a Friday. Lets see how the rest of this week goes. Continue reading ...
Posted by Michael Julie on Saturday, March 13, 2010,
In :
Routine
This is what my routine looks like now Upper Chest incline dumbbell Press warm up ?kg x 10 ?kg x 12 ?kg x 10 ?kg x 8 ?kg x 6 Bench Press.....go for form and THE BURN ?kg to failure..... today I went to 20 reps lower kg to failure..... today I went to 20 reps incline dumbbell Press ?kg to failure..... today I went to 8 reps, I add an extra set if I didn't achieve THE BURN ***************************************************************************** Triceps close grip pushdown warm up ?kg x 10
?kg x 1... Continue reading ...
Posted by Michael Julie on Saturday, February 6, 2010,
In :
Routine
Wednesday Lower Body work out was ok but not feeling sore so I an not being effective. I have to break that muscle fibers so that it can rebuild stronger than before. Have to tweek my exercise either in type of exercise performed or weights used. Friday Upper body seesion This was a really good session in that not only because it was effective but also because I had an engagement early evening and I planned to do it before and manage to get it done. Thats definitely a feather in my cap. I feel... Continue reading ...
Posted by Michael Julie on Wednesday, February 3, 2010,
In :
Routine
Prepared well for this session, good nutrition and sufficient rest. Concentrated on my form for biceps and really blasted the workout. My home gym equipment is ideal for getting a full body work out and I enjoy exercising at home because it saves loads of time. If you are interested and local, I could advise you on what equipment you would require that would suit your physique, budget and space requirements. EAT OR BE EATEN
At least 5 to 6 small meals per day containing a portion of Carbohydr... 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 ...
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 ...
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 ...
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 ...
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 Monday, December 14, 2009,
In :
Routine
Decided 2 build a good healthy physique. Its been a dream since 1986. Made it a GOAL 26 Jan 2009 1:43 PM Nov 26th
Progress is slow but hav cum 2 learn that quality takes time. Started to c improvements after 16 weeks. Nice to feel a bit bulky
1:46 PM Nov 26th
Struggled with
fat around my waist. Used to altan8 btwn weights & cardio. Switched
program 2 heavy weights but fewer reps + cardio
1:50 PM Nov 26th
Looks like I am
heading i... Continue reading ...
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