Routine E - Full Body **Do as many reps until 30 sec is up or until technical failure** Thursday, April 12th, 2012 (二0一二年四月十二日) Warm Up: - SimonS’s 100 Punch Drill - Light Shadow Boxing 1 x 2 minute - Joint Rotations Round 1: - 30 second rest - Knuckle Push Ups 1 x 22 reps - Squats (@ Green Band) 1 x 20 reps - Overhead Press (@ Green Band) 1 x 17 reps - Plank 1 x 30 seconds - Row (@ Blue Band) 1 x 25 reps Round 2: - 30 second rest - Knuckle Push Ups 1 x 16 reps - Squats (@ Green Band) 1 x 20 reps - Overhead Press (@ Green Band) 1 x 15 reps - Plank 1 x 30 sec - Row (@ Blue Band) 1 x 23 reps Round 3: - 30 second rest - Knuckle Push Ups 1 x 17 reps - Squats (@ Green Band) 1 x 18 reps - Overhead Press (@ Green Band) 1 x 10 reps - Plank 1 x 30 sec - Row (@ Blue Band) 1 x 20 reps Cool Down: - Stretching - Joint Rotations - 4 mugs of 2% milk Notes: Zzzzzzzzzzzzzzzzzz *snort* whuh........ Feeling so drained right now though, despite my satisfied mental feeling. Gosh that was a hard circuit. I'm not going to lie, it was hard, almost didn't make it through all three rounds. Didn't do bad for a first time, but I wasn't exactly on fire haha. Nothing really much to add specifically. I didn't reach the thirty second limit, and my reps were on the low side, so I definitely need to work on both my relative speed and endurance. Sleep was less than decent, but food and water consumption was quite good. Ate a lot of meat and fruit, with a decent amount of grains and vegetables. Rest Tomorrow, yay! Zzzzzzzzz........
Routine A - Arms (Push) Saturday, April 14th, 2012 (二0一二年四月十四日) Warm Up: - Shadow Boxing 2 minute x 2 rounds - Shoulder Circles 2 x 20 reps - Joint Rotations Main: - Overhead Press (@ Green Band) 2 x 5 reps - Overhead Press (@ Yellow & Green Band) 3 x 5 reps - Chest Press (@ Green Band) 1 x 20 reps - Push Ups (Regular) 3 x 10 reps - Push Ups (Wide Grip @ Elevated) 2 x 7 reps - Triceps Dips 3 x 7 reps Cool Down: - Stretching - Joint Rotations - 3 Mugs of 2% milk, 2 mugs of Lipton Green Tea Notes: Nothing really to mention. I think I may have broken a plateau, because besides the Overhead Presses, everything was a lot easier then usual. Even the "Push Ups (Wide Grip @ Elevated)" didn't give me as much trouble compared to previous workouts. May have to bump up resistance again. Sleep was alright, but food and water consumption was quite splendid. Ate a mother flippin load of sushi (all you can eat), and downed so many cups of green tea. The green tea served at the sushi restaurant was amazing, loved it so so much. This is why tea is amazing haha! I ate so much tha the kitchen told us that they had run out of some of the ingredients. Feel kinda guilty, but oh well, eat and be merry!! Legs today (forgot to update this yesterday, whoops).
Routine B - Legs Sunday, April 15th, 2012 (二0一二年四月十五日) Warm Up: - Knee's to Chest 2 x 20 reps - Leg Swings 2 x 20 reps - Joint Rotations Main: - Squats (@BW) 1 x 20 reps - Squats (@ Green & Yellow Band) 2 x 15 reps - Squats (@ Blue & Yellow Band) 3 x 8 reps - Leg Curls (@ Green Band) 2 x 8 reps - Calf Raises (@20 lbs. elevated) 3 x 17 reps Cool Down: - Stretching - Joint Rotations - 2 mugs of 2% milk, an apple, and 2 mugs of Lipton Green Tea Notes: Nothing really much to say today. Workout felt good and challenging, which satisfies me. Sleep was half decent, but food and water consumption are good. Arms (Pull) tomorrow.
needs MOAR MILK!!! also, you should try using all of your resistance bands at the same time and deadlifting with them
I hear you! I can't drink a lot of milk in one go, as it upsets my stomach if i do so. On average I can drink 2-3 mugs of milk in one go, 4 if I'm feeling strong. One of the reasons I take tea with the milk is that it helps it go down and reduces the....gas emissions. If it makes you happy, I drank another 2 mugs of milk 20 minutes later. I drink a lot of milk in a day, I just have to space it out. Today so far I've had 7 mugs of milk, and I'm going to have another 1-2 mugs in a bit. To be honest, anything more then 10 mugs is going to result in Seventh's "Occupy Washrrom". Maybe in the future haha! Right now I can only work with the two bands (the main one + yellow band as a supplement). I may in the future consider switching out the yellow band with one of the stronger bands. By my estimate, with my current strength as this moment, these band set ups would provide a simulation close to a one rep max (and I'm not even sure I could do these with good technique): Standing Chest Press: Blue Band + Green Band Over Head Press: Red + Yellow Band Squat: Blue + Red Band, maybe Black Band by itself Row: Blue + Green Band DeadLift: Blue + Green Band Concerning the amount of resistance each bands gives, this is the rough amount (with the starting tension being at zero). Black Band 42-50 LBS Blue Band 30-42 LBS Red Band 20-30 LBS Green Band 14-20 LBS Yellow Band 3-8 LBS Sometimes I'll stretch the band out (double/triple the length), and then proceed to do the exercise. ex. Stretching the band to double the length, and then doing a standing chest press. Results in a significant amount more resistance. I am unsure what the resistance would be when the bands are put in this situation.
Routine C - Arms (Pull) Monday, April 16th, 2012 (二0一二年四月十六日) Warm Up: - Subari 3 x 50 reps - Joint Rotations Main: - Rows (@ Green Band) 1 x 20 reps - Rows (@ Red Band) 3 x 15 reps - Rows (@ Red + Green Band) 4 x 5 reps - Back Flies (@ Green band) 3 x 8 reps - Bicep Curls (@Green Band) 3 x 10 reps - Pull Ups 1 x 5 Cool Down: - Stretching - Joint Rotations - 4 mugs of 2% milk (yeah!!), 4 mugs of water Notes: Workout felt good. Rows with the two bands (Red +Green) were a fun, fun challenge. Almost reached technical failure on the very last rep on the last set, so I know I'm doing anything too easy nor to hard. Feel pretty proud of my pull ups too! Sleep was meh, food and water consumption were alright. Water roughly totaled around 18 mugs, milk was around 7-8, if memory serves correct. Not a bad day over all. Core tomorrow.
Got some free time during Physical Education class in the weight room, so did the following: - Squats (@ two 40lb dumbbells) 3 x 5 reps - Over Head Press (@ 70lbs) 3 x 5 reps - Deadlifts (@ 70 lbs) 3 x 5 reps - 1 km walk Main workout (core) to follow in an hour or so.
70lbs was the heaviest fixed barbell there. The only other bar that wasn't fixed to some machine was an E-Z Curl Bar, and Olympic one (I think), and I barely know how to rack haha. Thanks for the advice though!
the olympic one is easy to use for dead-lifts. jut put plates evenly on each side then pick it off the floor with dead-lift technique. you dont even need a rack!
I did not even think of that haha! Thanks Zaad, I appreciate! I did try some clean and presses (3-4 reps), but decided to stop before I killed myself.
To be fair the PE staff might get nervous of students lifting heavy unless there is a coach with some experience. I can't remember ever being shown how to lift weights at school but then there was just a multi gym machine thingy and a few sets of light to moderately heavy dumbbells. Good effort on squats. I know when I tried doing lunges with 2 x 16kg kettlebells it felt considerably heavier, like harder than a 50kg back squat.
Not sure if there are any experienced coaches. Will have to ask around. The workout room in the school has the following: - Crap load of cardio machines, takes up half the room - Bunch of machines, spotted a Smith Machine, Leg Curls, Leg Extensions, Leg Press, couple of cable machines - Pull Up and Dip bar - Dumbbells ranging from 3lbs to 50lbs - Fixed barbells ranging from 10lbs to 70lbs - EZ Curl Bar - A Power Rack w/ Bar - Bunch of weight plates
I'd say you want to get on the power rack, but ideally with someone (a coach, another interested student) to check technique, spot, etc. 1-2 rep sets are fine to get practice of racking/unracking with bar, or bar +weight