Objectives: Increase cardiovascular performance while maintaining muscle bulk obtained through strength training.
Routine (tentative): Swim once a week. Track (threadmill) once a week. Track (urban) once a week. Strength training, maintenance cycle (6 reps @ 90%, full compound circuit) once a week.
Completed. Body weight raised from 45kg to 65kg.
Prelude (6 months): Upped calorie intake from about 1400-1600 a day to 2200 a day. Body weight rose from 45.5kg to 55kg.
Week 1-2. Sessions 1-6: Began compound exercises and a bit of track to train major muscle groups.
Weeks 3-4. Sessions 7-12: Introduced full set of isolation exercises to complement compound exercises. Each session lasts about 1hr40min. Christmas and New Year break: Burnout/overtraining. Fell sick and didnt train for 8 days.
Weeks 5-6. Sessions 13-18: Separated upper and lower body isolation exercises (alternate sessions) to reduce strain on body. Session time also reduced to 1hr. Dropped cardio totally. Stretching in between sets introduced. Compound exercises performed during all sessions.
Weeks 7-8. Sessions 19-24: Continued training regime. Compound on all sessions with isolation exercises on alternate sessions.
Weeks 9-10. Sessions 25-30: Deadlifts introduced. First free weights exercise. It replaces the dumbell walking lunge. Can feel hamstrings stretching and hip stability markedly improving.
Weeks 11-12. Sessions 31-36: Previous routine continued. Introduced second free weights exercise: bent over rows.
Ρᴙᴏᴊᴇᴋᴛ Я.А.Ϻ.™ Core Indicators
Initial vs Current (sets x reps x weight)
Squats: 2x8x15kg - 3x8x65kg
Pull Ups: 2x12x43% - 3x8x75%
Chest Press: 2x12x30kg - 3x8x50kg
Seated Row: 2x12x30kg - Bent Over Row: 2x15x20kg
Shoulder Press: 2x12x30kg - 3x8x60kg
Dumbbell Lunge: 2x8x5kg - Deadlifts: 3x8x27kg
Ρᴙᴏᴊᴇᴋᴛ Я.А.Ϻ.™ Focused Indicators
Biceps: 2x8x5.6kg - 2x8x9kg (per side)
Triceps: 2x8xll.15 - 2x8x18.25lb (both sides simultaneously)
Superior Deltoids: 2x8x10 - 2x8x30kg
Pecs and Anterior Deltoids: 2x8x35 - 2x8x42.5kg
Posterior Deltoids: 2x8x21 - 2x8x42.5kg
1. Compound: Full range of compound exercises during _all_ sessions.
2. Balance: If a muscle is worked, the opposing muscle must also be worked to preserve muscle balance.
3. Temperance: Completely dry day before and day after each session.
4. Form: Proper form to be observed during all exercises. No locking of joints between reps. No use of momentum.
5. Recovery: Sessions on alternate days. Isolation exercises for each body part performed on _alternate_ sessions. Few days rest every two weeks (6 sessions).
6. Nutrition: 2200 calorie target for off days. 3000 calorie target for training days.
Target 2200-2500 Calories per day, approaching 3000 on session days. Carbs from various sources depending on mood (couscous/rice/pasta/bread/noodles). Roughly 80g of protein a day. Red meats at least twice a week. Major protein sources include light (2%) milk, full cream yoghurt and lean chicken meat. Significant daily serving of leafy greens such as salads (50g), choy sum, spinach or bok choi depending on availability. Daily fruit serving equivalent to two medium (tennis ball) sized stone fruit consumed between meals. No supplements.