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dennyOn top of the upper-body weights I have been doing...
Pecs: 3 x 12 reps x 35-40kg (machine)
Biceps: 3 x 12 reps x 10kg (dumbbells)
Triceps: 3 x 12 reps x 25kg (machine)
Deltoids: 3 x 12 reps x 10kg (dumbbells)
Lats: 3 x 12 reps x 40kg (cable) / 50kg (machine)
Abs: 3 x 20 reps x 30kg (machine)
...I've also started thinking about my legs, which I'd been ignoring up to now. Given that my body seems to be losing fat off my legs faster than anywhere else, I figure it would be nice to work on the thigh muscles as it might actually show up quite quickly. Plus, they're fairly big muscles, which means increasing their size will burn a useful amount of fat even when I'm not using them. So, I've added these to the routine the last couple of visits:
Leg press machine (Quads/Hamstrings/Glutes): 3 x 12 reps x 30kg (per leg - I have to do this one leg at a time because otherwise my good leg tries to protect my weak leg by taking all the weight)
Abductors machine (outer thigh): 3 x 12 reps x 45kg (I used to have awesome abductors, from ice-skating - I want them back!)
Adductors machine (inner thigh): 3 x 12 reps x 40kg
At this point, I'm starting to think I'd be better off breaking this up into two routines, and doing them on alternate days (instead of alternating with cardio-only days). I figure my body would do a better job of repairing/building muscle if it didn't have to repair/build them all at the same time. Whether I can actually keep track of two different routines is another matter! I need to group them in some vaguely logical way that will be easy-ish to remember... maybe put the abs with the legs and keep all the other upper-body stuff together for now.
I had it in my head that doing this many sets of weights meant spending ages in the gym, but in fact I've timed it now and my weights take much less time than my cardio - so that's not a huge factor after all. I was considering stepping up the amount of cardio I do to an hour a day to try to drive down my body-fat a bit faster, but as I'm starting this new job soon I guess I'm probably not going to want to spend too much time in the gym for the next couple of months, as I'll have to squeeze it into the evenings. If I want to keep up daily-ish visits then life is going to consist largely of work, gym, eat, sleep, which sounds pretty tedious. It's a good job I can spod from the gym now, otherwise it'd never work!
In other news, I'm planning on going flying at Airkix at some point next week, to celebrate my imminent increase in income. It'll be interesting to see whether the upper-body muscle I've gained so far helps with flying.
Pecs: 3 x 12 reps x 35-40kg (machine)
Biceps: 3 x 12 reps x 10kg (dumbbells)
Triceps: 3 x 12 reps x 25kg (machine)
Deltoids: 3 x 12 reps x 10kg (dumbbells)
Lats: 3 x 12 reps x 40kg (cable) / 50kg (machine)
Abs: 3 x 20 reps x 30kg (machine)
...I've also started thinking about my legs, which I'd been ignoring up to now. Given that my body seems to be losing fat off my legs faster than anywhere else, I figure it would be nice to work on the thigh muscles as it might actually show up quite quickly. Plus, they're fairly big muscles, which means increasing their size will burn a useful amount of fat even when I'm not using them. So, I've added these to the routine the last couple of visits:
Leg press machine (Quads/Hamstrings/Glutes): 3 x 12 reps x 30kg (per leg - I have to do this one leg at a time because otherwise my good leg tries to protect my weak leg by taking all the weight)
Abductors machine (outer thigh): 3 x 12 reps x 45kg (I used to have awesome abductors, from ice-skating - I want them back!)
Adductors machine (inner thigh): 3 x 12 reps x 40kg
At this point, I'm starting to think I'd be better off breaking this up into two routines, and doing them on alternate days (instead of alternating with cardio-only days). I figure my body would do a better job of repairing/building muscle if it didn't have to repair/build them all at the same time. Whether I can actually keep track of two different routines is another matter! I need to group them in some vaguely logical way that will be easy-ish to remember... maybe put the abs with the legs and keep all the other upper-body stuff together for now.
I had it in my head that doing this many sets of weights meant spending ages in the gym, but in fact I've timed it now and my weights take much less time than my cardio - so that's not a huge factor after all. I was considering stepping up the amount of cardio I do to an hour a day to try to drive down my body-fat a bit faster, but as I'm starting this new job soon I guess I'm probably not going to want to spend too much time in the gym for the next couple of months, as I'll have to squeeze it into the evenings. If I want to keep up daily-ish visits then life is going to consist largely of work, gym, eat, sleep, which sounds pretty tedious. It's a good job I can spod from the gym now, otherwise it'd never work!
In other news, I'm planning on going flying at Airkix at some point next week, to celebrate my imminent increase in income. It'll be interesting to see whether the upper-body muscle I've gained so far helps with flying.
