There is no easy way out...4/23

Workout for today:

HIIT workout

(click) 

Try to do it like on a video, if you cant try to do as mush as you can.

Here is another HIIT you can performe:

1-2 TEDEN

o   15s high intensity

o   60s low intensity

o   repeat10x, in the and you add all-out 15 s high intensity

o   sum: 14 min

3-4 TEDEN

o   30s high intensity

o   60s low intensity

o   repeat10x, in the and you add all-out 30 s high intensity

o   sum: 17 min

5-6 TEDEN

o   30s high intensity

o   30s low intensity

o   repeat 11x, in the and you add all-out 30 s high intensity

o   sum: 18.5 min

7-8 TEDEN

o   30s high intensity

o   15s low intensity

o   repeat 25x, in the and you add all-out 30 s high intensity

o   sum: 20min

I can`t... 4/22

Workout for today:

1. Bench press: 8x, 8x, 6x, 6x
2. Incline dumbbell press: 10x, 10x, 8x, 8x
3. Low pulley cable crossover: 15x, 15x, 12x
4. Decline fly: 20x, 18x, 15x
5. Barbell curl: 8x, 8x, 6x
6. Incline dumbbell curl: 10x, 10x, 8x
7. Preacher curl: 15x, 15x, 12x
8. Rope cable hammer curl: 20x, 18x, 15x
9. Plank: 3x 20-60s (hold as much as you can(30s pauze))
10. Hanging leg raise: 15x, 15x, 15x (30s pauze)
11. Spell caster: 20x, 20x, 20x (30s pauze - video)

Comment:

For the 1st exercise (bench press) i used band for bigger resistance! The pump was way better.

Supplement:

• Amino whey
• Bcaa
• Beta-alanin
• Creatin
• Gainer
• Ketonic
• Vit. C
• and today i both mix of bcaa&glutamin   

Feels like...3/19

Workout for today:

1. Barbell squat (shoulder width stand): 8x, 8x, 6x 6x

2. Barbell squat (wide stand with bands): 10x, 10x, 8x, 8x

3. Lunges: 15x, 15x, 12x, 12x

4. Leg extension: 20x, 18x, 15x, 15x

5. Bench bridge: 15x, 15x, 12x, 12x

6. Leg curl: 20x, 20x, 18x, 15x

7. Rope crunch: 10x, 10x, 10x (10s rest)

8. Hanging leg raise: 15x, 15x, 12x (30s rest)

9. Oblique crunch: 20x, 18x, 15x (each side, no rest)

 

Today i tried barbell squat with resistance bands and it felt great. I still do my leg workout with a little caution because of my left harmstring and hope to give maximum soon. Take care.

Gym time...3/18

Workout for today:

1. Clean and press: 8x, 8x, 6x 6x

2. Smith machine upright row: 10x, 10x, 8x, 8x

3. Dumbbell lateral raise: 15x, 15x, 12

4. Bent-over rear lateral raise: 20x, 18x, 15x

5. Shrug dips: 10x, 10x, 8x

6. Barbell shrugs behind the neck: 15x, 15x, 12x

7. One leg calf raise: 15x, 15x, 12x (30s rest)

8. Seated calf raise: 20x, 18x, 15x (no rest)

9. Streching... 
 

Sleep...3/17

After 4 days i finally had 8h of sleep. Sleep is important for recovery stage.

Why sleep is important:

As research has shown, sleep is important for any reasons. For bodybuilders, sleep is particularly important as it restores brain function and alertness in preparation for intense training sessions.
Sleep also enhances muscular recovery through protein synthesis and human growth hormone release. Getting eight to ten hours of quality sleep every night will promote these factors as well as general well being. Recovery will take a backward step if one does not prioritize sleep, so get to sleep if you want to grow. 

Todays workout:

1. Deadlift: 8x, 8x, 6x 6x

2. Barbell bent-over row: 10x, 10x, 8x, 8x (with resisteance band)

3. Wide grip pulldown: 15x, 15x, 12x

4. Dumbbell straight-arm pullback: 20x, 18x, 15x

5. Close grip bench press: 8x, 8x, 6x (with resisteance band)

6. Dips: 10x, 10x, 8x

7. Triceps rope pushdown: 15x, 15x, 12x

8. Dumbbell overhead triceps extension: 20x, 18x, 15x

9. L SIT: 3x (as many second as you can hold (L sit))

10. Spider crawl: 16x, 16x, 16x

11. Crunches with band: 20x, 20x, 20x or as many as you can do (Band crunches).

 

Here (10 benefits) you can read benefits of using resistance band. Take care.  

 

Hierarchy...3/16

So today i did "brutal hit (video is below text)" for the second time and it was a bit better, i didnt need many rest then the first time, and my knee was patient. I did feel some pain but in the end it was ok.

So u have: 3 min of warm up,
17 minutes of HIIT exercise,
and in the end dont forget to STRECH legs for better tomorrow.

Next week i`ll try to implant resistanc band in those exercise that i can, like bench press, squat, barbell row... I`ll let you know when i will use it and post a video for demonstration. Take care.

Here`s the deal...3/15

Entering 3rd week;

1. Bench press: 8x, 8x, 6x, 6x
2. Reverse-Grip incline dumbbell press: 10x, 10x, 8x, 8x (video)
3. Cable crossover: 15x, 15x, 12x
4. Incline dumbbell fly: 20x, 18x, 15x
5. Barbell curl: 8x, 8x, 6x
6. Incline dumbbell curl: 10x, 10x, 8x
7. Lying cable concentration curl: 15x, 15x, 12x
8. Dumbbell hammer curl: 20x, 18x, 15x
9. Weight crunches: 10x, 10x, 10x (10s rest)
10. Hanging leg raise: 15x, 15x, 15x (30s rest)
11. Landmine: 20x, 18x, 15x (30s rest) (video).

 If you need new workout music Music.

Leg day...2/12

I hope i will not be that third guy on the picture tomorrow...

Today i use a warm up exercise from that Brutal HIIT video (Click), the first 3 minutes then i hit the legs with this:

1. Back squat: 8x, 8x, 6x, 6x
2. Front squat: 10x, 10x, 8x, 8x
3. Lunges: 15x, 15x, 12x, 12x
4. Leg extension: 20x, 20x, 18x, 15x
5. Dumbbell clean : 10x, 10x, 10x, 10x (video)
6. Lying leg curl: 20x, 20x, 15x, 12x
7. Elbow around the house (each side): 10x, 10x, 10x (no rest)
8. Weighted crunches: 15x, 15x, 12x (30s rest)
9. Reverse crunches: 20x, 18x, 15x (or as many as you can do (30s rest))
10. STRECHING!!!

If you feel pain in your knees or legs stop do not pust it through.
On video below you can se some "free-pain" exercise.

PUSH...2/11

 

Shoulder, traps and calves

1. Landmine shoulder press: 8x, 8x, 6x, 6x
2. SMith Machine Upright row: 10x, 10x, 8x, 8x
3. Seated lateral raise: 15x, 15x, 12x
4. Seated bent-over rear lateral raise: 20x, 18x, 15x
5. Shrugs on dips bar: 10x, 10x, 8x
6. Barbell shrugs behind the neck: 15x, 15x, 12x
7. Rotar cuff exercise: 10x, 10x, 10x (each side)
8. One-leg calf raise: 15x, 15x, 12x (30s pauze)
9. Standing calf raise: 20x, 18x, 15x (30s pauze)
10. STRECHING!!! (i forgot to write it before)

Train insane...2/10

Back and triceps attack:

1. Barbell bent-over row: 8x, 8x, 6x, 6x
2. Wide grip pulldown: 10x, 10x, 8x, 8x
3. Inverted row: 15x, 15x, 12x
4. Straight-arm pulldown: 20x, 18x, 15x
5. Close-grip bench press: 8x, 8x, 6x
6. Dips: 10x, 10x, 8x
7. Dumbbell kickback: 15x, 15x, 12x
8. Cable overhead triceps extension: 20x, 18x, 15x
9. Side plank: 3x 30-60s (30s pauze)
10. Suspended crunches: 15x, 15x, 15x (30s pauze)
11. Floor leg raise: 20x, 20x, 20x (30s pauze).

Arms are a bit sore from yesterday and from monday but i did what i wanted to.  

The new HIIT workout...2/9

So today i did a little resarch on the internet and on youtube.com i found a great HIIT workout called "Brutal HIIT Ladder Workout". I must say after i tried it, i can say its brutal allright. 

Click to see the workout:
Brutal HIIT

So today was my active rest. I swich it from wednesday, because of the soreness from the 1st week exercise. I think triceps and biceps need a day more to recover for back+tricep attack.
Take care.

Train, eat, gain...2/8

In 2nd week, we have some new exercises, but the system is the same.

1. Bench press: 8x, 8x, 6x, 6x
2. Incline dumbbell press: 10x, 10x, 8x, 8x
3. Low pulley cable crossover: 15x, 15x, 12x
4. Decline fly: 20x, 18x, 15x
5. Barbell curl: 8x, 8x, 6x
6. Incline dumbbell curl: 10x, 10x, 8x
7. Preacher curl: 15x, 15x, 12x
8. Rope cable hammer curl: 20x, 18x, 15x
9. Rope crunches: 10x, 10x, 10x (15s pauze)
10. Hanging leg raise: 15x, 15x, 15x (30s pauze)
11. Oblique crunches: 20x, 20x, 20x (each side or as many as you can do(no rest))

I dont do HIIT workout anymore, because of the cold and rainy weather (yes i know what i wrote some post back, but health comes 1st). So i will add second workot for lower body. I will do this workout tomorrow. Take care.

Never skip legs...1/5

1. Squat: 8x, 8x, 6x 6x

2. Dumbbell squat: 10x, 10x, 8x, 8x

3. Lunges: 15x, 15x, 12x, 12x

4. Leg extension: 20x, 18x, 15x, 15x

5. Bench bridge: 15x, 15x, 12x, 12x

6. Leg curl: 20x, 20x, 18x, 15x

7. Rope crunch: 10x, 10x, 10x (30s rest)

8. Hanging leg raise: 15x, 15x, 12x (30s rest)

9. Oblique crunch: 20x, 18x, 15x (each side, no rest)

 

Today i forgot about the pain in harmstring (left leg) but still, weight selection was carefully picked. I feel a bit sore.

Saturday & Sunday are rest day!

New day...1/4

Clean and press in the house

 

1. Clean and press: 8x, 8x, 6x 6x

2. Smith machine upright row: 10x, 10x, 8x, 8x

3. Dumbbell lateral raise: 15x, 15x, 12

4. Bent-over rear lateral raise: 20x, 18x, 15x

5. Shrug dips: 8x, 8x, 6x

6. Barbell shrugs behind the neck: 10x, 10x, 8x

7. Rotar culf ecerxise with band: 10x, 10x, 10x

8. One leg calf raise: 15x, 15x, 12x (30s rest)

9. Seated calf raise: 20x, 18x, 15x (no rest)

Useful page:
http://www.muscleandfitness.com/videos/60-seconds-fit?fb
On this link its talk about lifting weight: quick or slow.

Weather is not an excuse... 1/3

Heavy rain all day long. Summer 2014 its all about the rain, rain and guest what rain! Sick of this weather. I waited and waited and finally around 19h it stops. First i wanted to go on a stadium, but i change my mind i went to old HIIT trening place. Because of the wet asphalt, sprints was difficult, i used a lot more energy for reaching the top.

Workout:

• 1.4km warming up
• 10 sprints
• 1km running

Sore muscle... 1/2

Today i have some sore muscles from yesterday and some new ones from today...

Today workout: BACK+BICEPS+CALVES

1. Deadlift: 8x, 8x, 6x 6x

2. Barbell bent-over row: 10x, 10x, 8x, 8x

3. Wide grip pulldown: 15x, 15x, 12x

4. Dumbbell straight-arm pullback: 20x, 18x, 15x

5. Close grip bench press: 8x, 8x, 6x

6. Dips: 10x, 10x, 8x

7. Triceps rope pushdown: 15x, 15x, 12x

8.  Dumbbell overhead triceps extension: 20x, 18x, 15x

9. One leg calf raise: 15x, 15x, 12x

10. Seated calf raise: 20x, 18x, 15x

On the last of each set of exercise you must reach muscle failure. Rest time between exercise is 1 min you can chose less if you want. Rest time for exercise no. 9 is 30s.

Tomorrow is an active rest day. I will try to do outside HIIT, if it doesnt rain.

I tried lots of lifting gloves and torn a lot of them or they started to smell of  leather + sweat, u know what i am talking about. So i did a little research on ebay and found these lifting pads and i must say Best buy ever!

 

Beginning... 1/1

Yes, its hard to start and ever harder to persevere. Its all in your head.

So today is the 1st day after a two week rest in which i didnt even watch, what was on the food menu. Wrong choise.

So here is my new workout for MONDAY: CHEST+BICEPS+ABS

1.Bench press: 8x, 8x, 6x, 6x

2.Incline dumbbell press: 10x, 10x, 8x, 8x

3.Incline dumbbell flys: 15x, 15x, 12x

4.Cable crossover: 20x, 18x, 15x

5.Barbel curl: 8x, 8x, 6x

6.Incline dumbbell curl: 10x, 10x, 8x

7.Lying cable concentration curl: 15x, 15x, 12x

8.Dumbbell hammer curl: 20x, 18x, 15x

9.Weighted crunches: 10x, 10x, 10x

10.Plank: 3x 30-60s

11.Reverse crunches: 20x 18x, 15x (*as many as you can do)

On the last of each set of exercise you must reach muscle failure. Rest time between exercise is 1 min you can chose less if you want.

Extra reading: 7 reason for HIIT trening

1. Increased efficiency
2. Higher colorie burn, more fat loss
3. lose fat, not muscle
4. boost metabolism
5. improve stamina
6. versatility
7. breaking mental barriers....

more on: http://www.muscleandfitness.com/news-and-features/galleries/training/7-reasons-you-need-hiit/slide/7

Comming soon... Workout no.2

New workout, new working system... Starting Monday 8th of september 2014.