Mar 31, 2010

Lift it!

Type: Weight training
8.30am, Delta Sports Complex; 2pm, home

I hate running but working on weights are my thang. It’s just as hard-going but the results are amazing… if you do it right.

I might hate running but working on weights are my thang. It’s just as hard-going but the results are amazing… if you do it right. Like running, weight training is all about form. Most novices strut into the weight room, then they huff and puff and strain against massive dumbbells. They lift but with arched backs or hunched shoulders. So much so that they resemble cockroaches under a heel.

Not good. And here’s why:

Form is more important than how much you can lift. So if you're struggling with 10-pound weights when doing your bicep curls, you'll end up hunching your back and pressing your hips forward, which could result in a pulled muscle or other injury.

Right now, I’m going for strength. So most of my exercise routines revolve around compound exercises with some functional elements (single-leg presses, crossover push ups) and progressive weight increments. Although I’m not sure if four sets of 12++ reps each is overdoing it.

Ahh well, I’ll stop when my body bitches.

Exercises for the day

Morning set:

  1. Run (5 min at 12 speed)
  2. 4 sets X Squats (12 X 27.5kg per side)
  3. 4 sets X Deadlifts  (12 X 21.5kg per side)
  4. Run (3 min at 10 speed)
  5. 4 sets X Flat Benches (11 X 16.5kg per side)
  6. 4 sets X Crossover push ups (10X)
  7. 4 sets X Single leg presses (12 X 85lbs)
  8. 4 sets X Roman Chair (12 X)
  9. 4 sets X Shrugs (15 X 22.5kg per arm)
  10. 4 sets X Lateral raises (12 X 7.5kg)
  11. 4 sets X Seated Rows (12 X 110lbs)

Afternoon set:

  1. 3 sets X Single leg back bridge (20 sec per leg)
  2. 3 sets X Crunches on exercise ball (30 X)
  3. 3 sets X Curls to Arnold Presses (11-12 X 12.5kg)


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