Exercise Plan
September 14th, 2006 by MarkI haven’t started my diet yet, but I have been taking advantage of my gym membership now that I live in a city that actually has gyms. I have two basic sorts of weightlifting workouts. My “pushing” workout consists of bench presses, dumbbell shoulder raises, dips, and a tricep isolation exercise. My “pulling” workout consists of lat pulls, rows, and bicep curls. I also have two basic running workouts. My “short” runs are 10 minutes long and I try to keep my heart rate around 180 beats per minute. My “normal” runs are 40 minutes long and I try to run at 80% of the speed of my most recent short runs. Here’s my basic workout plan:
Day 1: Weightlifting (pushing, then pulling), and a short run.
Day 2: Normal run
Day 3: Weightlifting (pulling, then pushing), and a short run.
Day 4: Rest
Day 5: Normal run
Day 6: Weightlifting (pushing, then pulling), and a short run.
Day 7: Normal run
Day 8: Rest
Day 9: Weightlifting (pulling, then pushing), and a short run.
Day 10: Normal run
Day 11: Weightlifting (pushing, then pulling), and a short run.
Day 12: Rest
Day 13: Normal run
Day 14: Weightlifting (pulling, then pushing), and a short run.
Day 15: Normal run
Day 16: Rest
I basically just repeat this program continuously. If I miss a day, I just pick up where I left off. I’ve been doing the workout for two weeks, but I haven’t seen much progress. As of now, I’m not dieting at all. I’ve recorded a few body measurements, though. At the end of the month, I’ll check my progress and plan a diet. Here’s where I am now:
Weight: 103kg
Waist: 112cm
Chest: 118cm
Biceps: 38.5cm
Quads: 65cm
I’m also toying with the idea of making a sub-blog for my diet, but I haven’t made up my mind yet.
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September 14th, 2006 at 5:46 am
regular exercise is the key. On July 2nd I weighed 94kg with a bmi of 28.7. I started running at the gym but no weights 4-5 times a week. Minimum run time was 30 minutes and 4km. Now I run 50-55 minutes and 7.0-7.5 km and I’ve started weights as of last week. my current weight is 86.8 and bmi of 26.5.
6 more kilos and I’ll be happy. Keep up the good work - what is your target weight? it took me about 2 weeks to start showing results. I also didn’t diet, but I did stop drinking colas and eating cookies or eating anything after 8pm.
good luck.
September 14th, 2006 at 1:23 pm
Way to go with your running! I totally agree that exercise is the key. I eat obscene quantities of food, though, so a diet will be in order, too. I usually eat more than 2000 calories after 8pm.
I’m hoping to lose over 20kg. However, weight isn’t the most important thing. Since BMI is not a good predictor of cardiovascular risk, and people classified by BMI as being “overweight” actually have lower cardiovascular risk than people of normal weight, I care more about body composition. Waist circumference is strongly correlated with cardiovascular risk, diabetes and cancer, so that’s the one I’m really after. I want to get my waist down to 90cm.
September 14th, 2006 at 2:30 pm
So… you’re 181cm?
September 15th, 2006 at 6:32 am
yes 181.
September 15th, 2006 at 8:55 am
Me, too.
September 18th, 2006 at 10:15 pm
Reminds of when we did the ‘Improve your benchpress by 50 pounds in 50 days’ program, back 6 years ago in Arvada, CO. I took my bench press from about 175 lbs to 200 lbs, and you took yours from like 200 lbs to maybe 260 lbs (feel free to edit with the correct numbers…). That seemed like a good program to really increase peck and bicep size (good for impressing the women). Then there was the ‘2 weeks on, 2 weeks off’ eating program where you gorge yourself for 2 weeks, then fast for 2 weeks. I forget whether we combined the two.
Nowadays, I’m more into programs that strengthen the back. It’s not as physically impressive, but much more useful for sitting in front of a computer for 8 hours each day.
I think the secret was having a good exercise partner to keep you motivated, and access to a good ‘ghetto’ gym where you don’t get any of the people doing a half-ass workout on the machines.
September 19th, 2006 at 1:20 am
That “ghetto gym” was a thing of beauty! Oh how I’d trade my current one for that one in a heartbeat! I think you may have overshot my progress by 10lbs or so, but yeah. I remember that. That workout was awesome. Go heavy! I never did that insane 2 weeks on, 2 weeks off diet, but I did know one guy at CU who did it and added 15lbs of muscle, 40lbs to his bench and 70lbs to his squat over 8 weeks, without putting on any fat.
I completely agree about the secret being having a good exercise partner. Back when we lived in the same house it was almost impossible to skip a workout without feeling like a wuss. I still remember when we used to do long runs on the weekends. It was always like this:
Those were the days. Sometimes we ran for three hours, and it never seemed that hard when we both went. Rounding up Jason and Robb afterwards and descending like Vikings upon Beau Jo’s Pizza wasn’t half bad, either. Unfortunately, I’m on my own this time.