Archive for November, 2006
Day 17 Pics: Going Hard!
Posted by: | CommentsDay 17 of 84
Status – Round 2: Phase 1: Day 5
G’day,
Today I went hardcore doing a weight training workout and a cardio session. I just got home from my H.I.I.T cardio run and right now I am totally destroyed (in a good way).
The weight training session was “Lactic Acid Training with Alternating Body Part Focus.” Sounds complicated but actually quite simple, it is a variation on the Lactic Acid training I did 12 days ago. Each set consists of two exercises targeting the same bodypart supersetted.
For example, for chest I did 10 total sets of dumbbell flyes (high rep/low weight) and barbell bench press (low rep/high weight) back to back. I rested only 20 seconds between each set in order to increase the lactic acid tension in my muscles.
After chest I did 10 sets of back, and 6 sets of biceps & calves. I finished off the same as I usually do, with my “core combo” of abs, lower back and rotator cuff exercises.
This kind of high volume workout can go quite long if you are not organized. That is why it is important that you set up all your exercises (benches, etc.) and weights (dumbbells, etc.) beforehand.
In the evening I did 20 minutes of High Intensity Cardio on the treadmill with a cycle of 6, 11, 13, 15 km/h completed 4 times. Definitely got my blood moving and the sweat dripping.
Today is also the last day of my “Low-Carb” diet before I go onto 2 “Single Nutrient” days. This is done to keep my metabolism amped up. The theory behind this kind of nutrition plan is very complex, let me just say that it works!
Here are Day 17 pics for November 24, 2006.
Peace, AJ
Day 16 Pics: I H.I.I.T It!
Posted by: | CommentsDay 16 of 84
Status: Round 2: Phase 1: Day 3
G’day,
Today was all about the H.I.I.T (High Intensity Interval Training). I did 20 minutes on the treadmill going through 4 cycles of 6, 11, 13 and 15 km/h with a double hit on the last cycle for 2 minutes at 15 km/h.
The major benefit of H.I.I.T over “steady state” cardio is the afterburn effect. Depending on the intensity you can actually burn calories for up to 24 hours after your workout. Steady state cardio tends to burn calories during the workout due to its longer duration but once you finish you stop burning calories.
When given a choice I always go for H.I.I.T as it more productive to my fat loss goals and more time efficient than steady state cardio.
Here are Day 16 pics for November 23, 2006.
Peace, AJ
Day 15 Pics: Boxercise!
Posted by: | CommentsDay 15 of 84
Status – Round 2: Phase 1: Day 3
G’day,
A short post today. To mix things up a little I did some boxericse and skipping for a total of 30 minutes today. It had the desired effect as I was sweating profusely at the end of it.
I am now on Day 3 of “Low-Carb” nutrition plan. It is quite easy for me to follow as most of my carbs are salads. These salads give me the feeling of fullness with added benefit of almost zero fat and low calories.
Here are Day 15 pics for November 22, 2006.
Peace, AJ
Day 14 Pics: Fat Loss Circuit Training Part 2
Posted by: | CommentsDay 14 of 84
Status – Round 2: Phase 1: Day 2
G’day,
Today I did part 2 of my “Fat Loss Circuit Training” with alternating (jump) sets. The focus was on thighs (Squats), shoulders (Dumbell press), triceps (Pushdowns) and quadriceps (Lunges).
I also continued the 40 seconds of cardio (skipping) in between sets to maximize my heart rate for fat loss. Even though training for 45 minutes without a break sounds tough the skipping portion becomes much easier as your fitness level increases. For me it has happenned quite quickly, to a point now where my last skipping interval is just a sstrong as my first.
Time for me to hit the sack,
See you tomorrow.
Peace, AJ
P.S. Here are Day 14 pics for November 21, 2006
Day 13 Pics: Back In The Groove
Posted by: | CommentsDay 13 of 84
Status – Round 2: Phase 1: Day 1
G’day,
Yesterday I got my just desserts!
I took a day off yesterday (hence no update) and had my first “reward meal” in 12 days. Man, I really enjoyed digging into some curry rice and ice cream. The best thing about a “reward meal” is having it totally guilt-free because of the strict training and dieting I had done for the previous 12 days.
As strange as it may seem it is beneficial for both the body and the mind to have a reward meal. This helps the body by throwing your metabolism for a loop and preventing stagnation. Your mind also benefits because let’s face it, you’d go crazy if you couldn’t indulge yourself every now and again.
Today marked the start of Round 2. It is basically a carbon copy of Round 1 with the intensity and training volume turned up a gear. For more variation I have also added some different “Super-setting” techniques and cardio exercises like swimming and skipping in addition to running.
Today I did “Fat Loss Circuit Training”, 8 sets each of chest and back and 5 sets of biceps and calves. Between each set I did 40 seconds of skipping (i.e. rest period).
Another twist I added today was “Jump Sets”, that is alternating between the two exercises. What this does is allow each body part more time to recover thereby making for more powerful lifting because your muscles are fresher.
My nutrition is back to “Low-Carb” for the next 5 days. I am eating mainly fibrous carbs like lettuce, carrots and asparagus. My protein source is salmon, tuna, eggs and powder.
See you tomorrow,
Peace, AJ
P.S Here are Day 13 Pics for November 20, 2006
