Wednesday, January 16, 2008

Workout Journal – 2008 Personal Training Program Day 3

Just to clarify, I don’t go through the program on consecutive days although I do use “day” to refer to each session. I would be killing myself if I did that. Like all types of exercises, one should put in at least one day in between sessions to allow for full recovery. The muscles that you stress during the session also need that time to rebuild and hopefully add bulk to which is one of the goals of the program. Given my 5 days on - 2 days off gym schedule, this means that I would have 2 days that I do only cardio and abs exercises at the gym. Usually for me that would be on Thursdays and Sundays. Mondays, Wednesdays and Fridays are dedicated to the PT program.

Program Day 3 (muscle group: Back, Triceps and Abs – duration 1 hr + 20 minutes cardio)

Warm up – Brisk walking on treadmill (20 minutes, 100 kcal target burn)

Back
Assisted Chin Up (reps - 15/15/15, weight – 25% of body weight)
Lat Pulldown (reps - 12/10/10, weight - 55/57.2/60 lbs)
Low Row (reps - 12/10/10, weight - 30/32.5/35 lbs)
Upper Back (reps - 12/12/12, weight - 27.5/27.5/27.5 lbs)
Iso-Lateral DY Row (reps - 12/10/10, weight - 25/30/35 lbs)

Triceps
Triceps Pulldown (reps - 12/10/10, weight - 15/17.5/20 lbs)
Barbell Close Grip (reps - 15/15/15, weight - 20 lbs)
Seated Dips (reps - 15/15/15, weight – body weight)

Abs
Abs Leg Raise (reps – 20/20/20, weight – body weight)
Abs Crunches (reps - 15/15/15, weight – 10/15/20 lbs)

Cool down – Stretching

Day 4 program later tonight should repeat Day 1 exercises but starting at the weight levels from the second rep of Day 1. It should make for an interesting day at the gym later.

4 comments:

Shah said...

I wonder when I'm gonna start working out regularly again. So lazy to go lately. I need to find myself a workout buddy la so I can get my ass off this chair & go work out more often...

cute PANDA said...

wah.after thz six pack la:-P

Nickxandar said...

Shah ...

I thought you already have a workout buddy who is getting you to go to the gym ;-p

Workout buddies are good to have but it also need to come from within. No workout buddy will be able to force you to go if you don't want to.

CP

Six pack??? Bwahahaha ... dapat 1 pack pun dah suka bagai nak rak :p

Asalkan lepas ni beli seluar makin turun saiz then I'm happy.

Chen said...

six pack! six pack!