It can be very tempting to keep putting the weights up each time you train. Hey! you're in a hurry, right? You need to get BIG fast!!
OK, you start to train. You added extra weight and start to do a rep. It's almost too heavy. One look in the mirror tells the whole story. To accommodate the extra weight your form has got all sloppy. You are compensating for lack of muscular strength by leaning back, jerking, not doing full reps, joints all at wrong angles.
You come away from the gym with all sorts of aches and pains you've never noticed before. Or worse still, you have torn muscles or ligaments.
ALWAYS, repeat, ALWAYS use very strict form for all your reps. Yes, that's right, even at what may appear to be the expense of using lower weights. Technique is everything.
Concentrate on getting your technique, or form, perfect for each exercise and rep you perform and the muscles will appear in their own good time - without the injuries.
Take the time to watch some of the the good YouTubes showing how to correctly do each exercise required. For example see this one for Standing Barbell Curls. Or try your local bookshop in the health/sport section. One of the best I have ever seen is Arnold Schwarzenegger's "New Encyclopedia of Modern Bodybuilding".
Just remember, for your own safety and continued progress - technique is everything.
Today's workout: Shoulders and legs
Alternate barbell overhead press.
20.0 kg (44.1 lb) x 20 reps (20)*
25.0 kg (55.1 lb) x 10 reps (12)
27.5 kg (60.6 lb) x 9 reps (9)*
30.0 kg (66.1 lb) x 6 reps (6)*
Squats.
30.0 kg (66.1 lb) x 12 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
Leg Extensions.
40.0 kg (88.2 lb) x 16 reps (20)
40.0 kg (88.2 lb) x 13 reps (20)
Leg Curls.
25.0 kg (55.1 lb) x 13 reps (20)
25.0 kg (55.1 lb) x 9 reps (20)
Showing posts with label leg workout. Show all posts
Showing posts with label leg workout. Show all posts
Wednesday, May 13, 2009
Wednesday, May 6, 2009
Don't feel like a workout?
To work out, or not to work out?.........hmmmm.........I'm not sure.
Perhaps tomorrow will be OK.
I'll just check out what's on TV first.......yeah!
The catch with this sort of thinking is that when tomorrow arrives do you go through this whole charade again?...and the day after?....all the next week?
And when you get in the bathroom in the morning and look at your naked self in the mirror........and disappointment is the feeling you get.......who is to blame? What of your dreams? Your arms were going to be "how big" by now? 24" pythons? Oh dear!
Just how many workouts did you talk yourself out of?
THAT MANY!
Well, no wonder those 24" pythons resemble chopsticks!
Here is a quote from Jim Rohn:
"What we ponder and what we think about sets the course of our life. Any day we wish; we can discipline ourselves to change it all. Any day we wish, we can open the book that will open our mind to new knowledge. Any day we wish, we can start a new activity. Any day we wish, we can start the process of life change. We can do it immediately, or next week, or next month, or next year."
"We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labour, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today."
Put mental polish on everything you do - make your life shine!
Grab this free, yep, FREE, no cost, no obligation, nothing to pay, ebook - yeah......that's right.......and read it!!
CHANGE YOUR THOUGHTS, CHANGE YOUR LIFE. It's the book that's changed the life of millions. Download a FREE ebook of James Allen's "As A Man Thinketh."
Today's workout - shoulders and legs.
Alternate barbell overhead press.
20.0 kg (44.1 lb) x 16 reps (20)
25.0 kg (55.1 lb) x 9 reps (12)
27.5 kg (60.6 lb) x 7 reps (9)
30.0 kg (66.1 lb) x 4 reps (6)
Squats.
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
Leg Extensions.
40.0 kg (88.2 lb) x 13 reps (20)
40.0 kg (88.2 lb) x 12 reps (20)
Leg curls.
25.0 kg (55.1 lb) x 11 reps (20)
25.0 kg (55.1 lb) x 8 reps (20)
Next time: Chest and back.
Perhaps tomorrow will be OK.
I'll just check out what's on TV first.......yeah!
The catch with this sort of thinking is that when tomorrow arrives do you go through this whole charade again?...and the day after?....all the next week?
And when you get in the bathroom in the morning and look at your naked self in the mirror........and disappointment is the feeling you get.......who is to blame? What of your dreams? Your arms were going to be "how big" by now? 24" pythons? Oh dear!
Just how many workouts did you talk yourself out of?
THAT MANY!
Well, no wonder those 24" pythons resemble chopsticks!
Here is a quote from Jim Rohn:
"What we ponder and what we think about sets the course of our life. Any day we wish; we can discipline ourselves to change it all. Any day we wish, we can open the book that will open our mind to new knowledge. Any day we wish, we can start a new activity. Any day we wish, we can start the process of life change. We can do it immediately, or next week, or next month, or next year."
"We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labour, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today."
Put mental polish on everything you do - make your life shine!
Grab this free, yep, FREE, no cost, no obligation, nothing to pay, ebook - yeah......that's right.......and read it!!
CHANGE YOUR THOUGHTS, CHANGE YOUR LIFE. It's the book that's changed the life of millions. Download a FREE ebook of James Allen's "As A Man Thinketh."
Today's workout - shoulders and legs.
Alternate barbell overhead press.
20.0 kg (44.1 lb) x 16 reps (20)
25.0 kg (55.1 lb) x 9 reps (12)
27.5 kg (60.6 lb) x 7 reps (9)
30.0 kg (66.1 lb) x 4 reps (6)
Squats.
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
Leg Extensions.
40.0 kg (88.2 lb) x 13 reps (20)
40.0 kg (88.2 lb) x 12 reps (20)
Leg curls.
25.0 kg (55.1 lb) x 11 reps (20)
25.0 kg (55.1 lb) x 8 reps (20)
Next time: Chest and back.
Tuesday, March 17, 2009
Do you have what it takes to be a great bodybuilder?
Another way of asking that question is:
Do you have what it takes to be a success at anything in life?
Because we both know, deep down, that the answer is the same. The question could also be:
Do you have what it takes to be a great fly fisherman? or great cook? or great artist?
So let's re-phrase the question:
Do you possess the qualities required for success? Let's find out what they are. I did some research and found the following qualities that are required for success in most endeavours.
You will notice that genetic make-up, inborn ability, luck, money, race, domicile, who your friends are, present abilities, sex, lack of knowledge, gym membership, age, clothes label, the school you attended, how much education you had, the car you drive, are not listed.
All you need to be great at bodybuilding (or anything else you desire) can be found within the six inches between your ears! If you think it's not there - if you really, really desire something with ALL your heart, no holding back, you WILL find that, one by one, the success qualities you need will all appear, as if by magic - just at the point that you require them.
You do indeed have what it takes! You CAN do it!
Leg workout.
Squats.
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
Leg Extensions.
42.5 kg (93.7 lb) x 17 reps (20)
37.5 kg (82.7 lb) x 17 reps (20)
37.5 kg (82.7 lb) x 20 reps (20) *
Leg curls.
27.5 kg (60.6 lb) x 13 reps (20)
25.0 kg (55.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 13 reps (20)
Situps.
5.0 lb (11.02 lb) x 22 reps (30)
Next time: Chest.
Do you have what it takes to be a success at anything in life?
Because we both know, deep down, that the answer is the same. The question could also be:
Do you have what it takes to be a great fly fisherman? or great cook? or great artist?
So let's re-phrase the question:
Do you possess the qualities required for success? Let's find out what they are. I did some research and found the following qualities that are required for success in most endeavours.
Goal setting.
Ambition and drive.
Unstoppable determination.
Disciplined work ethic.
Courage.
High standards.
Self confidence.
Action orientation.
The right attitude.
A creative mind.
Optimism.
Time management skills.
Willingness to share knowledge and skills.
Desire.
Commitment.
Persistence.
Patience.
Common sense.
Enthusiasm.
Passion.
A willingness to practice the basics.
The ability to listen.
Kind self-criticism.
A desire for continuous learning.
Record keeping.
Trust.
You will notice that genetic make-up, inborn ability, luck, money, race, domicile, who your friends are, present abilities, sex, lack of knowledge, gym membership, age, clothes label, the school you attended, how much education you had, the car you drive, are not listed.
All you need to be great at bodybuilding (or anything else you desire) can be found within the six inches between your ears! If you think it's not there - if you really, really desire something with ALL your heart, no holding back, you WILL find that, one by one, the success qualities you need will all appear, as if by magic - just at the point that you require them.
You do indeed have what it takes! You CAN do it!
Leg workout.
Squats.
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
Leg Extensions.
42.5 kg (93.7 lb) x 17 reps (20)
37.5 kg (82.7 lb) x 17 reps (20)
37.5 kg (82.7 lb) x 20 reps (20) *
Leg curls.
27.5 kg (60.6 lb) x 13 reps (20)
25.0 kg (55.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 13 reps (20)
Situps.
5.0 lb (11.02 lb) x 22 reps (30)
Next time: Chest.
Wednesday, March 4, 2009
Healthy snack foods - Tuna
In the last couple of posts we dealt with almonds and almond butter as healthy snacks. Don't forget that all nuts can be considered healthy snacks - even the humble peanut (actually one of the best).
And of course just use the almond butter recipe to make your own peanut butter. Just remember to purchase the unsalted variety!
The next healthy snack food is a simple can of tuna. How easy does it get! And what sensational value both financially and nutritionally.
I am unsure of the packaging in other countries, but in Australia we can purchase from supermarkets 85gm cans and also sliced tuna in about 115gm cans. Both are a great size for a snack.
Just eat straight from the can or spread on wholemeal crispbread. Many of the flavoured varieties now available make for some flavoursome choices.
Tuna is an excellant food choice for bodybuilders because of it's high protein content as well as giving us a dose of the good fats (tuna is very rich in omega-3 fatty acids). Yes, you got it - good for not only the muscles, but also the heart and brain!
Just a little warning here: Read the labels carefully, especially with some of the flavoured ones as the actual tuna content can be as low as 50% or sometimes even less - don't be ripped off! - choose carefully. Also always drain the oil as much as possible, and make sure that the oil is olive oil and NOT a "vegetable oil" ( high in omega-6).
For the full nutritional breakdown of tuna just go here:
http://www.dietaryfiberfood.com/tuna-nutrition.php
OK, today's workout:
Legs.
Squats.
30.0 kg (66.1 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
Leg Extensions.
42.5 kg (93.7 lb) x 14 reps (20)
37.5 kg (82.7 lb) x 16 reps (20)
37,5 kg (82.7 lb) x 16 reps (20)
Leg curls.
27.5 kg (60.6 lb) x 12 reps (20)
25.0 kg (55.1 lb) x 14 reps (20)
22.5 kg (49.6 lb) x 12 reps (20)
Situps.
5.0 kg (11.0 lb) x 21 reps (30)
Next time: chest workout.
And of course just use the almond butter recipe to make your own peanut butter. Just remember to purchase the unsalted variety!
The next healthy snack food is a simple can of tuna. How easy does it get! And what sensational value both financially and nutritionally.
I am unsure of the packaging in other countries, but in Australia we can purchase from supermarkets 85gm cans and also sliced tuna in about 115gm cans. Both are a great size for a snack.
Just eat straight from the can or spread on wholemeal crispbread. Many of the flavoured varieties now available make for some flavoursome choices.
Tuna is an excellant food choice for bodybuilders because of it's high protein content as well as giving us a dose of the good fats (tuna is very rich in omega-3 fatty acids). Yes, you got it - good for not only the muscles, but also the heart and brain!
Just a little warning here: Read the labels carefully, especially with some of the flavoured ones as the actual tuna content can be as low as 50% or sometimes even less - don't be ripped off! - choose carefully. Also always drain the oil as much as possible, and make sure that the oil is olive oil and NOT a "vegetable oil" ( high in omega-6).
For the full nutritional breakdown of tuna just go here:
http://www.dietaryfiberfood.com/tuna-nutrition.php
OK, today's workout:
Legs.
Squats.
30.0 kg (66.1 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
Leg Extensions.
42.5 kg (93.7 lb) x 14 reps (20)
37.5 kg (82.7 lb) x 16 reps (20)
37,5 kg (82.7 lb) x 16 reps (20)
Leg curls.
27.5 kg (60.6 lb) x 12 reps (20)
25.0 kg (55.1 lb) x 14 reps (20)
22.5 kg (49.6 lb) x 12 reps (20)
Situps.
5.0 kg (11.0 lb) x 21 reps (30)
Next time: chest workout.
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