Posts Tagged ‘workout’

Do More Work in each Workout

Today I am modifying my workouts with some advice from a couple of sources. I recently got hold of a book from human kinetics called target bodybuilding.

This book shows MRI scans of muscles immediately after certain exercises so you can see exactly what exercises stimulate what muscle groups. Some times the results are quite different from what you would expect.

For example to specialize on my upper arms I should do curls with an arm blaster, and weighted dips for triceps. Those two exercises hammer all of the upper arm muscles.

target bodybuilding

The other change I am making is to increase the work done per workout. Essentially this means using exercises that expend more energy to perform according to the laws of physics.

An example is doing squat instead of leg press, or deadlift instead of leg curl for hamstrings. Clean and jerk, bench press with free weights. Multi joint exercises with free weights that have a greater range of motion are recommended.

The result is a more intense workout that uses more energy. More info can be found in the “truth about abs” ebook advertised on this site. Basically the ebook recommends high intensity training rather than cardio and shaping style workouts.

My training for the last 10 days

    Friday 17th

– Army fitness test

– 2.4 km run

– situps

– press ups

– Drill and marching

    Saturday 18th

Day off – legs very sore

    Sunday 19th

– 20 minute run


Rowing machine 20 minutes
leg press 6 sets x 6 reps
leg extension 2 sets x 6 reps
leg curl 2 sets x 6 reps
seated calf raise 6 sets x 20 reps
crunches to exaustion

    Monday 20th

– Run 20 minutes

    Tuesday 21st

– 120 press ups

– 20 minute run

    Wednesday 22nd

– Rest day

    Thursday 23rd

– 1000 consecutive stomach crunches
– 130 press ups
– 2.4 km run in 20 minutes
bench press 6 sets x 6 reps 240lbs+
Seated reverse lat pull downs descending sets from 240 lbs 6 sets x 6 reps
Cable tricep push downs 4 sets x 6 reps
seated calf raise 6 sets x 20 reps

    Friday 24th april

– day off

    Saturday 25th

-1.6 kms run in 9 minutes (strong headwind gale blowing)
-1000 crunches
-130 press ups

    Sunday 26th

– 25 minute run at 7km / hr pace
– 15 minutes rowing machine 2.7 kms

    Monday 27th

-130 press ups
-25 minutes run at 7.5 km / hr pace
– 15 minutes rowing machine

Flickr photostream
Picture 186
Picture 185
Picture 184
Picture 183
Picture 182