another super long workout
I went to the gym the and I decided to do an extended workout. I’m trying a new routine yet again coz I’ve realised that I’ve lost some focus on the workouts. So far everything has been real slow going in terms of growth and I guess I’ve done quite a job of maintaining. I think I wanna be a lil bit bigger just a tad, I still can’t seem to get the inner chest much and i’ll stop the lower chest workouts. I used one of them Oregan Scientific portable body fat analysers in BKK and got 9.8, 11, 9.6 and 10. So my best guess is that I’ve at least dropped my body fat by 1%… which might mean that I was closer to 9% last month but went back up again. Friends and relatives were saying I was too “skinny” so I went back to eating like a pig. I stopped cardio for a month now, not including yesterday due to 1, sheer laziness and 2, the bout of ‘flu I had for about a week and a half.
Anyways, I was trading workout tips online and someone sent me this rather shady article on supersets. There were some handy tips in there but what was shady about it was the fact that it was written in such a way that made this guy’s method definitive. I’m a strong proponent for supersets but I realise that there are many ways to skin a cat, and likewise many ways one can execute the superset ideology. This guy seemed to insist that a superset consisted of 2 exercises which worked opposing muscle groups. He kept the idea of not resting between sets of reps but was pushing the idea of doing heavy weights. So for example, one would do 3 sets of 8 reps for exercise A followed by 3 sets of exercise.
Leg Presses: 300lbs 10reps 2sets
hamstring curls: 60lbs 10reps 2sets
leg extensions: 60lbs 10reps 2sets
calf raises: 300lbs 10reps 2sets
decline crunches: 10kg 10reps 2 sets
seated pec flys: 49kg 10reps 2sets
hanging leg raises: 15reps 5sets
lat pull downs: 100lbs 8reps 2sets
seated reverse flys: 35kg 10reps 2sets
bent over barbell rows (olympic bar): 20kg 10reps 3sets
seated dumbell press: 12.5kg 10reps 2sets
alt bicep curl: 10kg 10reps 2sets
lateral raises: 7.5kg 8reps 2sets
reverse barbel curl: 15kg 10reps 2 sets
treadmill: 3mins 10kmh run 2%incline, 45secs 17kmh sprint, 3mins 10kmh run, 17kmh sprint, 3mins 10kmh run, 17kmh sprint,
5mins 6.5 kmh walk, 45sec 17kmh sprint.
research ideas:
1) how exactly does body fat analysis work? when is the best time to take the test? what is the best analysis technique?
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