Posts Tagged ‘routine’

Return of the push ups

February 21, 2011 Leave a comment

I did my push ups x100 routine again today. The difference is that this time I started off by doing as many continuous push ups as I possibly could. I was a little disappointed that I maxed out at 35. (I could’ve squeezed an extra 5, but didn’t.) Back in 2001 I could do 50 straight push ups. And that is my new goal — I’m gonna bring push ups back into my workout and will practice them (with my chest workout) until I hit 50 straight. And depending on how long that takes, I might shoot for 60 straight after that. And then some.

On the flip side, on my second set of push ups today I did 25 reps, which was more than I expected, but still, I wanted to hit 50 in one shot. To be continued!


Super Slow Drop Sets

December 13, 2010 Leave a comment

Saturday afternoon I switched up my workout routine. I’m now doing super slow exercises with drop sets. Here’s a basic run down of what I’m doing.

The first set is somewhat heavy with no more than 10 reps, the second set is lighter with 10 – 12 reps, the third set is heavy again like the first set, and the 4th set is light again. One of the trainers at my gym suggested this workout. The heavy weight will cause my muscles to grow and the super slow aspect works my muscles’ endurance. I gotta say, my back is insanely sore after Saturday’s workout. Here’s what I did:

8 reps @70 lbs.
12 reps @45 lbs.
8 reps @70 lbs.
12 reps @45 lbs.

EXERCISE 2: Iso-lat Pull-down
8 reps @180 lbs.
10 reps @160 lbs.
6 reps @180 lbs.
8 reps @160 lbs.

EXERCISE 3: Seated Row
8 reps @135 lbs.
10 reps @85 lbs.
8 reps @135 lbs.
10 reps @85 lbs.

EXERCISE 4: Hyperextensions
12 reps
10 reps
10 reps
15 reps

I applied the same workout routine to my triceps and did tricep push-downs and pull-overs with drop sets and no-to-little rest in between. My triceps don’t feel as sore, but like I said, this is the most sore my back has felt in a very long time. I love it. Gonna stick with this drop set routine for a month and then switch up again.

Personal Trainer Tip: Combat Muscle Memory

December 10, 2010 Leave a comment

I had an interesting talk with one of the new trainers at my gym today. It all started when he asked me if I needed a spot. We started talking and I told him about my routine, that is my slow workout / resistance training routine. He perked up and said it was great that I was doing that. He said the negative weight on an exercise (such as the negative weight on a flat bench press) is much heavier than the positive weight, because the negative weight also has gravity forcing it down. As a result, you work your muscle a lot more.

So the tip he gave me was this. I told him I was going to do my slow workout routine probably till the end of the winter. He told me not to. He told me to stick with it no more than 3 to 4 weeks. The reason — after 4 weeks your muscles will no longer be challenged by your workout. It’ll be routine for them. (Hence the term muscle memory.) So you need to mix it up. He suggested I do super slow workouts with drop sets. Start with a slightly heavier weight, few reps. And then move to a slightly lighter weight, more reps. That way I force the muscle to grow (with the heavy weights) and also train it to endure (with the slow/resistance aspect). I’m very psyched and I think I will start this off next week. The part I found most interesting was the 4 week part. Having to switch up your workout routine every 4 weeks sounds challenging. But you know what, I’m totally gonna do it. What have I got to lose.

Current routine

February 26, 2010 Leave a comment

Every 6 months I try to mix up my workout routine so my body doesn’t get used to it.  I’ve had my current routine for a year.  Needless to say, it’s time for a new routines.  Sometimes it’s just hard thinking up a new routine.  Not sure why.  But I’ll have to plan one out very soon.  In the meantime, here’s what I’m doing now.  (I’ll talk about my cardio routine in tomorrow’s post.)

Weight training:

Monday: Cardio

Tuesday: Back and triceps.  Four exercises for back with four sets each.  Usually 12-15 reps on the first two sets.  6-8 reps on the last two sets.  For triceps three exercises (with four sets each).

Wednesday: Shoulders and biceps.  Four exercises for shoulders with four sets each.  Usually 12-15 reps on the first two sets.  6-8 reps on the last two sets.  For biceps, three exercises (with four sets each).

Thursday: Cardio

Friday: Chest. Four exercises for chest with four sets each.  Usually 10-12 reps on the first two sets.  6-8 reps on the last two sets.  In between sets I do medicine ball push-ups.  8 reps on each side.  By the last set, I’m down to 5-6 reps  on the medicine ball.

Saturday: Cardio

Sunday: Rest