TRAINING LOGS

Thurs. oct-2-08 (7pm-10pm): on this day my friend Miguel and I worked on the basics of cardio vascular exercise and just some weight lifting, not much of it thought since it’s the beginning of his training routine. First we started out by evaluating his body, or taking in consideration how his body would adjust to a workout routine. Inthis evaluation, I had to know various things that can be key points to adjust to a well organized straining routine. During this time, I noticed that he is not that flexible, this would be the cause of lack in the exercise for a long period of time. The first thing I started out Miguel doing was stretching out. During the stretching the muscles start to get loose and also they start to get warmed up for the training, this is very important specially when doing weight lifting, if not done properly or not done at all you might end up suffering from lack of smooth movements and very painful muscle spasms or cramps. After the stretching, Miguel and I started our cardio training ion the treadmill. We ran at a trasmill speed of 5.8, s I told him, drinking water is good and can help you not get tired too fast, but if you drink large amounts of water the time you’ll spend running would just make you heavy and there will be a lack of running potential . after the treadmill, we moved over to another great cardiovascular machine that makes sweating easy. During the cardio on this machine is great because aside from moving in place, it has resistance levels that make your legs get toned. We worked out on this machine for about another 35 minutes, at this time Miguel war exhausted. After this we moved over to the stationary bicycle and for the last 30 min we worked really hard to exile the toxins in our body. This session concludewhen we stretched out after the workout this helps reduce the side effect which is the pain or burning sensation and also the soreness that you would feel the very next day.

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mon oct-6-08 (7am-10:30am): today, after Miguel getting the chance to recuperate for about four days, it was time for another hard workout. At this time Miguel is more resistant to a good session, knowing what was coming he was able to last longer training and be able to move better. We worked on cardio and I introduced him to the weight liftin. It was important to get the muscles loose and warmed up to have an efficient training session, so we started with the stretching routine getting all the muscles warmed up from upper to lower. Moving on was again the treadmill, we started with a low pace walking this time to work right away the legs, the treadmill was in an inclined position as if were going up a hill. This ibckine mode gets the blood moving fast right away, and from the beginning the quads are felt working. After about 15 min, we lowered the treadmill from incline back to the normal position, and started running at the speed of 6.0. a couple of minutes running, Miguel noticed right away that he was the ability to quickly warmed up. The training session that I prepared for us was doing high sets with low reps starting from the largest muscle group, this is because large muscles groups take longer to reavt to the training. We started right away on the chest starting with the first exercise for the chest which was the bench press. We did three sets of about nine reps, after these sets continuing with the chest we moved on the dumbbell press this exercise focuses more on the contraction of the pectoral muscles again we did another four set of eight reps..after this exercise having about 45 left we worked on another large muscle group moving from upper body to lower we worked on the quadriceps. We started on the squats which is a great exercise to develop overall leg definition and muscular mass. This exercise consists on aquating down having weight on the back through an Olympic bar. After the squats we moved on to the stretching routine and called it a day.
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sun. Oct-12-08: today we started on the smaller muscle groups right away. Since our muscles were already warmed up, the stretching part was skipped and proceeded to the biceps. I had a routine set up that consisted on about 4-5 exercises, which all focused on the biceps. Starting with the normal barbell curls with 25lb dumbbells, this exercise consists of curling the weight from 25-30-35 lbs, as moving from set to set. After this we moved on the ne next exercise, the hammer curls, these are almost the same, but there is a difference this is that the position of the hand or the way the weight in grabbed is with an upright grip or as if you were holding a coffee mug. After about four sets of another 18 reps we took a short rest and moved on to the reverse curls. The reverse curls consist of curling the weight of course in a reverse grip, or the palms facing downward. After this we took a short resting time a concluded with a whole hour of cardio with the punching bag and speed bag.
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thrurs. Oct.-16-08: (8am-9:30am): today having just an hour and one-half, it was all cardio training with no resting periods in between. Of course since our stretching is primordial we started with that. About 20 min of stretching afterwards right away we went to the spontaneous blood flow and hyper activity, the punching bag. This exercise is a tremendous workout that if the person is not well condition, it can completely exhaust you. Miguel and I both have boxing gloves so sparring was a good idea. After all the training we cooled down on the stationary bicycle.
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