Subject: Red Dragon Training Log Sat Apr 02, 2011 5:32 am
Now that I'm mostly recovered from my awesome bout with pneumonia...back to the gym and other activities.
I've started a whole body circuit including increasing cardio.
Week 1 = 1 set of each exercise, 15 reps in a set Week 2 = 2 sets of each exercise, 10 reps in a set Week 3 = 2 sets of each exercise, 15 reps in a set Week 5 = 3 sets of each exercise, 15 reps in a set
Current circuit includes:
10-15min Stationary Bike Dumbbell Bench Press Standard Bench Press Incline Dumbbell Bench Press Squats Deadlift Bar Bicep Curls Dumbbell Bicep Curls Lat Pulls (Front and Reverse) Lat Lifts Shoulder Press (Front and Side) Rowing Dips (Front and Back) Tricep Extensions Leg Press Leg Extensions Leg Curls Sprint/Ab Workout Shoulder Stability Band Exercises
Non-Circuit Activities: Martial Arts Competitive Weightlifting
Current Weight: 179.8lbs Target Weight: 170lbs
Personal Achievements: 1Apr2011 - Visited a Tibetan Buddhist Monastery for meditation
Red Dragon
Category :
Crime Fighter
Public Service
Subject: Re: Red Dragon Training Log Sat Apr 02, 2011 5:14 pm
2 April Workout:
Dumbbell Bench Press: 2x30lbs Front Lat Pull Down: 90lbs Bar Bicep Curls: 60lbs Front Shoulder Press: 100lbs Tricep Pressdown: 80lbs Squats: 115lbs Dumbbell Incline Bench: 2X40lbs Seated Row: 100lbs Dumbbell Curls: 2x25lbs Side Shoulder Press: 100lbs Tricep Rope Pressdown: 90lbs Leg Press: 500lbs Pec Dec: 80lbs
Current Weight: 179.4lbs
Note: Woke up late and was extremely hungry. DOH!
Flora V. Arbor
Category :
Public Service
Subject: Re: Red Dragon Training Log Sun Apr 03, 2011 12:43 am
I really like this workout but, the cardio is too low.
Are you ready to bring it up to 20 minutes and head to 25?
Also, the muscles are very specific in their response to 6-12 reps. if you can do 15 reps, raise the weight. You are probably ready to raise the weight a bit any way.
3 sets 6-12 reps makes a big difference.
Also, first set a little bit lighter
Red Dragon
Category :
Crime Fighter
Public Service
Subject: Re: Red Dragon Training Log Sun Apr 03, 2011 5:20 am
@Flora,
The weights have actually been increased to where they are now. I just didn't post the previous 2 days. I've been increasing the weight where I can.
Equal
Subject: Re: Red Dragon Training Log Sun Apr 03, 2011 10:18 am
Some more variation on the amount of reps is a good advice.
Flora V. Arbor
Category :
Public Service
Subject: Re: Red Dragon Training Log Sun Apr 03, 2011 12:33 pm
Thank you, Dogman!
RD, your body is ready to increase weight after six weeks. Then, three months. Then, six months. Then, one year. Then, every three years and it doesn't care what you think.
Go with it's flow, please. Don't make me worry!!!!!!