#30dayfitnesschallenge July 3 Exercise Log

I started doing my Leg Program.  I am planning to do it for 15 days instead of just for a week.  I also realized that I need to set the weights properly for each exercise. I lifted heavy that day and boy, I was sore.

Here is what I did:
Squats + Alternating Deltoid Raise - 5 Reps Each 3 sets
1st Set : 130 kg squats + 20kg Raises
2nd Set: 150 kg squats + 20
3rd set 160 kg + 20 kg

160 kg is like double my ideal body weight but it is just around 1.75 times my current weight.  It is a good start but I felt that my body was really challenged when I added the Alternating Deltoid Raises. I do not usually do a superset with my squats.

2nd Exercise Pairing:
Romanian Deadlifts + Bent Over Two-Dumbell Row with Palms In 
70Kg Deadlifts + 25 Kg Rows for 5 reps each x 3 Reps

The pairing made me realize that I was ignoring my hamstrings for quite a while. This realization made me extend my routine for another week.  Everytime I will do Leg day, I will make sure that my hamstrings are activated. 

Post Mortem: The next day, my hamstrings were really sore. The pain made me feel good because I discovered something new. I somehow discovered that I have a big muscle at the back side of my thighs that needs exercise. I am modifying my workout to improve my capability in lifting heavier weights in deadlifts, squats, and rows.  

posted from Bloggeroid

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#30dayfitnesschallenge: July Week 1 Weights Program

English: an exercise of hip and thigh (Photo credit: Wikipedia)

The focus for Week 1 will be the Legs.  For 3 days this week, I will give my legs an intense workout. Why legs? Well, strength comes with a good base. Having strong legs will help me perform heavy sets for my back and other main muscle groups.  The legs brings a lot of power.  Developing my legs will help me lose a lot of weight this month but also gain muscles. The leg are usually ignored by many people.  They go to to the gym just to do bicep curls or bench press.  It is important to develop the legs for a more balanced development.  I see a lot of "fitness fanatics" who have chicken legs and I am not intending to be one of them.

The leg exercises often have the heaviest loads among the other major muscle group.  Leg exercises usually engages other muscle groups which would contribute greatly in helping me gain more muscle and lose a lot of fat in my body.  The two major parts of the legs would be the quadriceps and the hamstrings.  I need engage the two in this routine.

Warm-up: Caloy Burpees 30 day challenge (2 x Date)
Exercise 1: Barbell Squats (5 Set pyramid 9-7-5-3-1)
Exercise 2: Alternating Deltoid Raise (5 x 5)
Exercise 3: Romanian Deadlift(5 Set 9-7-5-3-1)
Exercise 4: Bent Over Two-Dumbell Row with Palms In (5 x 5)
Exercise 5: Barbell Lunges (7-6-5-4-3 per leg)
Exercise 6: Dumbell Chest Press (5 X 5 - different angles)
Exercise 7: Bonus - Power Clean (to failure)

The main focus for now is developing strength and power. I will try improve my heaviest set every session. This program would probably just take around 30 minutes to finish. Exercise 1 and 2 will be supersets along with 3+4 and 5+6.  There will be a 1 minute rest per superset and 2 minutes to move to the next superset.

Another aspect of my #30dayfitnesschallenge would be the #30daybloggingchallenge which is to write everyday about this 30 day fitness challenge. It will be interesting to see if I can really track down and write for 30 straight days about the different things I did to get results.

Good luck to me and hopefully, this would work!

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