June 27th, 2007
|10:30 pm - Brief fitness update ...|
I haven't mentioned it for a while, but rwrylsin and I have managed to go to the gym fairly regularly the past few months - roughly once or twice a week, depending on energy level and whether we're doing stuff on the weekend. This is good, because it means I've been maintaining a reasonable fitness level - however it's not quite enough to really improve the weights that I'm doing.
And just so I have some record of where I am :
Bench press - doing 3 sets, 10-12 reps with 20kg on the bar (i.e. total 40kg).
Squats - 3 sets, 10-12 reps, 32.5 kg + bar (52.5kg).
Lat pulley - 3 x 12, weight not clear, might be about 20kg.
Abduction / adduction - in a definite holding pattern, still doing 3x15x150 pounds (why is this machine in pounds instead of kg ? Who knows ... ).
Shoulder press - don't get around to it every time, 3x10-12x 2 10kg dumbbells.
Bicep curl - hardly ever get around to this, some number of reps with 8 or 9kg weights.
Abs - not every session, but usually 2-3 x 10 sit-ups (on an inclined bench).
Now, if I were organised and had my previous fitness entries nicely tagged, I could go back and compare, but I'm pretty sure I haven't improved much over the last year or so. I think I'd need 2 sessions every week, and 3 per week every now and then, to really start improving the weights. I'd also need to push myself more, I find it very easy to just do a "decent effort" rather than repeating until fatigued (which is what I should be doing for pretty much all of the weight work above). Oh well, I'm still happy enough with the shape I'm in. On the amusing side, the last couple of times I've weighed myself I've been around 90-91kg, a few kg more than last year.
Current Mood: tired
|Date:||June 27th, 2007 11:23 pm (UTC)|| |
I'd also need to push myself more, I find it very easy to just do a "decent effort" rather than repeating until fatigued
Is that the best way to do it though? I'm not sure that repeating until fatigued is as good as basically just doing 1-2 reps more than you're comfortable with until you hit 15ish and then upping the weight and dropping the reps back to 8 and starting to build up again. (I could also be talking shit here, my training is haphazard to say the least.) I did read a nice training thing by Matt Roberts though which I've been using, which is doing 12-15 reps at your normal starting weight and then going up a setting and dropping the weights to 10-12, then up a setting and dropping to 8-10 (he was calling it pyramiding or some such.)
I have to admit in terms of cardio I've been struggling badly this week with even getting to the 'decent effort' part. I'm raising a sweat, but I think that might be it.