Tag: training

My lifting split

im6footLeave a comment

Here’s my current work out split:

Monday – Legs(Quad focus)
Back squat – 4 x 6-8
Leg press – 4 x 15-20
Gobler squat – 4 x 10-12
Walking lunges – 4 x 8-10
Leg extensions – 4 x 12-15
Calf raises – 4 x ♾

Tuesday – Shoulders, Back, Biceps
DB shoulder press – 4 x 8-12
Y-raises – 4 x 8-10
Rear delt push downs – 4 x 10-12
T-bar rows – 4 x 6-8
Kneeling lat rows – 4 x 8-10
Single arm lat pull downs – 4 x 8-10
Spider curls – 4 x 10-12
Seated curls – 4 x 10-12
Curl machine – 4 x 5 (heavy)

Wednesday – Chest, Triceps
DB bench press – 4 x 8-12
Incline press machine – 4 x 6-8 (heavy)
Seated chest flys – 4 x 10-12
PecDec – 4 x 8-10 (banded)
Weighted push ups – 4 x 8-10
Single arm push downs – 4 x 10-12 (each arm)
Long rope push downs – 4 x 8-12
Weighted dips – 4 x 6-8 (heavy)

Thursday – Legs (Hamstring focus)
BB RDLs – 4 x 8-10
DB RDLs – 4 x 6-8 (heavy)
High leg press – 4 x 10-12
Laying leg curls – 4 x 10-12
Seated leg curls – 4 x 12-15
Calf raises – 4 x ♾

Friday – Chest & Back
DB bench press – 4 x 8-10
DB incline bench press – 4 x 8-10
Low to high flys – 4 x 10-12
Seated rows – 4 x 10-12
DB lat rows – 4 x 8-10
Face pulls – 4 x 10-12
Banded pull ups – 4 x ♾

Saturday – SARMs (Shoulders & Arms)
Shoulder DB press – 4 x 6-10
Y- raises – 4 x 10-12
Shoulder press machine – 4 x 6-8 (heavy)
Spider curls – 4 x 10-12
Seated curls – 4 x 10-12
Ez bar curls – 4 x 8-10
Single arm push downs – 4 x 10-12 (each arm)
Long rope push downs – 4 x 10-12
Sing arm machine extensions – 4 x 8-10

Sunday – Active rest day
Bike – 30 minutes

pc: time.com

Golf Practice

navraj22Leave a comment

My golf game is in a perpetual cycle of shit. I haven’t had a great round in over a year, there is always something going wrong. When I am hitting fairways I am not hitting greens. When I am hitting greens and putting well I am missing fairways. When I am chipping and putting well I am hitting snap hook hosel rockets straight into the ground. Nothing ever goes right.

My driver must live in a state of constant fear due to the amount I fucking throw it. I am in a consistently unhappy angry mood on the golf course. Everything is too complicated, grips, swing length, swing plane, swing tempo, shot aim, wind, and lie all factor into one shot. I have decided to simplify the game.

Every golf practice since I have made the change, I begin by hitting 9 chip shots, iron shots for accuracy, iron shots for tempo, then woods and drivers for accuracy, then I finish with 30 minutes of gate putting to drill in my stroke and tempo. I also need to be sure to not overcomplicate swing changes, instead, I need to implement more subtle changes.

I have decided to really buckle down and focus on playing as well as I can and this practice regiment is hopefully what gets me there.

Mi a leff, Inna di morrows – Navraj22

Burpees

horseman69Leave a comment

Burpees – a kind of cardio exercise people do to strengthen their heart and burn their fat. Today, I started doing burpees again.

It’s a kind of workout that requires you to first do a push-up, then jump, do another push-up, jump again… The repetition of push-ups and jumping is going to accelerate your heart beat, therefore getting rid of your fat through breathing and at the same time, improve your heart conditions. 

However, burpees are hard, at least harder than jogging. In a small amount of time, you could be trying to catch your breath. While the high-intensity of the burpees is considered unnecessary for cardio by some, others like myself believe in hard-work—that hard-work should exhaust you.

Other cardio workouts have proven to be sufficient for fat-burning, such as jogging, rowing, cycling, jumping rope, even HIIT. Nevertheless, I believe in burpees. I’ve been doing burpees for about 5 years now, every now and then I would stop and jog, sometimes they are simply put aside or replaced by other workouts… but I’ll never forget about burpees.

Today I started doing burpees again, it brings me nostalgia while takes away the fat.

Photo credit: pinterest.com

Altitude training in Peru

thehungryrunnergirl1 Comment

10000 ft high up, I ran hard.

The program offers an opportunity to high school runners all over the country for community service and altitude training every summer to Peru and Kenya. I was one of the lucky ones to go.

When I flew into Cusco (where I stayed for 3 weeks) from Lima (capital of Peru), as soon as the plane landed, I felt the thinness of the air. My lungs couldn’t get enough oxygen and the heart rate was so high. I thought to myself, I am going to stay here for 3 weeks… How am I going to survive? I’m at 10,000ft high. I didn’t have my oxygen inhaler, so all I could do was to get used to it.

On the first day of altitude training, we ran 30 minutes which supposed to be nice and slow, but somehow for the last mile, the pace went up to 6:30 minute mile. I was dying…

On the second week, I started to work out on track. I felt really fast, because the air is thin but the burden on my lungs killed me. My legs are moving really well but I felt like someone was pressing on my chest. I was dying… But the pain felt good after all. I really can’t wait for track season to start although its like… 5 months away.

Well, three weeks of high altitude training ended and I got back home. I went for a run on the next day, and… OH MY GOSH I felt nothing. I did a 6 mile race pace and I literally felt nothing, and wasn’t out of breath at all. It was just so amazing. BUT…it only lasted for 5 days… and those were the best 5 days of my life.

Next year, I’m planning to go to Kenya. A lot of my friends went there last year and met world record holders and world champions in running. Gosh, I can’t wait. But I also would love to go back to Peru and stay little bit longer than last time.

I want to write a lot more about Peru, but I have too much thing to say.

MUCHOOO LOVE PERU.