Belwo is a diary of past working out.
03-02-2009 I have been doing alot of work other than here since the 21st last. Have been going to the gym, but more to chill than anything else. I have more time from this week. So, will update this “Working Out” page. There’s some stuff about weight and measurement conversion and BMI formulas I will put up. Plus an update on my own work out programme.
21-01-2009 Rest day!
20-01-2009 Did 30 Crossramp level 20 resistance 15. 10 min treadmill 9 mph no incline. Stationary bike interval level 20 resistance 28 (doesn’t go higher). Free weights, I got to do yesterdays planned chest. Did biceps too. Incline cghest press smith machine, 4 sets 10(15 reps)/15(12 reps)/20(8 reps)/15(10 reps). Regular chest macine chest press, 5 sets 10 (15 reps), 15 (12 reps), 20 (8 reps), 25( 4 reps). Biceps standing alternative dumbells curls 5 sets 10 (20 reps)/12.5 (18 reps)/15(12 reps)/17.5(8 reps)/8(12 reps). Standing biceps barbell curl 3 sets 25(12 reps)/30(10 reps)/25(8 reps). Abs 30 min.
Will start recording diet. But it’s as stated below. A balanced see all diet
19-01-2009 Today 30min abs, 1hr spinning (advanced class was too easy, the instructor was brutal) , 30 min chest (due to the crowd in the free weights room – I did arnold curls 3 sets 10(20 reps)/12.5(12 reps)/15 (8 reps)/ deltoids, front deltoid raises 3 sets 12 reps- 12.5/15/17.5, serratus anterior pullovers 3 sets – 25(12 reps)/35(8 reps)/40(4 reps) 25(8 reps) ) free weights.
19-01-2009
If you would like me to email the workout frame I would be happy to. Contact me at aindreas1@liveNOSPAM.com -just leave out the no spam. I will email you back asap
B/F % stands for Body Fat %
BMI (see below)
Diet means a balanced diet and depends on the individual. Eg; See all diet would suit me, as I’m slim. That is anything I see I eat. With some notes; high fruit/veg/low in high carbohydrate. Moderate in 1st class protein. 1st class protein would be meat, eggs, milk. 2nd class would be nuts, pulses which can be mixed to create 1st class protein. But you need to know what food items to mix to achieve the required protein mix. Keep a note of your diet.
Notes to avoid = any injury, and avoid it in your plan.
Divide each day into a different muscle group. Working opposite muscle groups on alternative days.
Sleep and rest sufficiently.
In health, aim to work out at 75 % max.
I will post more on this tomorrow.
19-01-2009 I will be heading to gym! The update on the workout plan I will put up later today. I need to jig some stuff that’s not working first. (The visual editor is gone, so I think I need to reload stuff) Later
16-01-2009 Went to gym and did; 30 min crossramp level 20, resistance 17. 10 min treadmill, no incline, 8 mph. 20 min bike interval level 27 (wouldn’t go up any higher). 40 min free weights triceps.
15-01-2009 Did 30 minutes crossramp level 20, resistance 17. 10 min treadmill no incline 8mph. 20 min bike crosscountry level intermediate. 30 min free weights – Back. 30 min swim, front crawl arms only.
14-01-2009 Rest day today! Am going to put up the abc of working out. Probably next week. Want to test run the program I’ve done first. Ciao bellos!
13-01-2009
30min abs, 30 min on the Precor crossramp level 20 resistance level 12. 10 min on treadmill 7 mph no incline. 20 on bike cross country. 30 min biceps/arms free weights. 20 min swim front crawl arms only.
12-01-2009 Have started New Year’s resolution no.2 = get back to working out in a serious way! Started today with 30min abs, 1hr spinning, 30 min chest free weights and 30 min swim.