Weeks 12 and 14 – Muscle-Building Workouts

Now after having gone through hell called Week 11, I was not really ready for week 12. This week has knocked the wind out of me so far. And it is only going to get worse. I am not sure if my shins have recovered yet and hence I won't be able to do the cardio circuit on Wednesday. Instead I am repeating the cardio circuit from Week 11. This week, the exercises are split up in a really weird manner. You think that you may be able to do 3 or 5 reps at a time and then rest for 15 – 20 seconds and repeat it, but trust me, its not easy as it seems!!! Anyways, below is the workout.


 
Notes:

• Warm up for 5-10 minutes using a treadmill, elliptical or any other cardio equipment
  
• Each weight-training day's workout consists of four exercises targeting 2 body parts (except as noted on Friday)
  
• For the 1^st and the 3^rd exercise each day, do 5 reps, rest 15 – 20 seconds, and continue alternating until you have completed 20 reps. That is one set. Rest 2 minutes before going through the same progression again. Complete three such progressions
  
• For the 2^nd and the 4^th exercise each day, do 3 reps, rest 15 – 20 seconds, and continue alternating until you have completed 12 reps. That is one set. Rest 2 minutes before going through the same progression again. Complete three such progressions
  

Monday

Chest:

• Incline barbell bench press
  
• Barbell bench press
  

Biceps:

• Standing barbell curl
  
• Preacher or incline dumbbell curl
  

Cardio:

• 30 minutes on any apparatus at 65 to 70% of MHR
  

Tuesday

Back:

• Bent-over barbell row
  
• Seated cable row
  

Triceps:

• Pushdown
  
• Dip
  

Wednesday

Cardio sprint workout:

• Warm up for 5 minutes at a casual pace (fast walk to slow run)
  
• Set the treadmill incline at between 8 and 12 and run at 85 to 95% of MHR for 30 seconds
  
• Place your feet astride the treadmill and rest for 30 seconds
  
• Alternate for 15 minutes
  
• Lower the incline to 3
  
• Do another 15 minutes, but with the high intervals at 80% of MHR
  

Thursday

Cardio Circuit:

• Jump rope for 1 minute
  
• Without resting, do pushups for 30 seconds
  
• Without resting, jump rope for 30 seconds
  
• Without resting, do pushups for 30 seconds
  
• Rest 1 minute and repeat
  
• Continue in this fashion for 30 minutes of total work
  

Friday

Shoulders:

• Seated dumbbell press
  
• Upright row
  

Abs:

• Machine crunch
  
• Hanging running man
  

*for abs, do three sets, 15 reps each in straight-sets fashion. Rest 30 seconds in between sets

Cardio:

• Set the treadmill at an incline of 10
  
• Walk uphill for 35 minutes at a speed of 3.5 to 4.5
  

Saturday

Quads:

• Barbell squat, hack squat, or leg press
  
• Leg extension
  

Hamstrings:

• Lying leg curl
  
• Romanian deadlift
  

Sunday: Active Rest

Weeks 11 and 13: Muscle-Up Workouts – Gold Body Phase

So now that we are officially in Gold Body Phase, I am super excited. The past 10 weeks have been super challenging and super fun. The workouts in this phase are based on the traditional bodybuilding-style muscle-growth program. Just reading about them gives me goose-bumps. I am sure they are going to be very challenging J

So this week, exercises are often paired in supersets to keep the heart pumping while maximizing time efficiency. Over the course of an exercise, reps rise and fall in step-like pattern for muscle growth and simulation. The key to any muscle-building phase is the application of the progressive overload principle, which means that muscle will only increase in strength and size when it's forced to handle more weight than it's handled before. Throughout this phase, always try to increase your weights while still hitting the target rep range. If the workout asks you to do 15 reps and you can do more means that you are going light. If you cannot get to 15, you are going too heavy. As the reps fall, train heavier. Remember that the pace of your initial gains will slow down as body adapts, further progress becomes that much harder generate.

Notes:

• Warm up for 5-10 minutes using a treadmill, elliptical or any other cardio equipment
  
• Select a weight that causes you to reach failure in the rep range given. This should be heavier in week 13 than it is in week 11
  
• Any two exercises paired in supersets should be done back-to-back, without resting in between. Once you have finished the pair, rest 1 minute and then do additional sets.
  
• Rest 1 minute between sets and exercises when doing straight sets
  
• Complete the cardio workout outlined below
  

    
 

Monday

Chest: (Superset the first two exercises)

• Barbell bench press – 2 sets – 15 to 20 reps
  
• Pushup (feet elevated) – 2 sets – 15 to 20 reps
  
• Incline dumbbell bench press – 1 set – 15 to 20 reps
  

Back: (Superset the first two exercises)

• One-arm dumbbell row – 2 sets – 15 to 20 reps
  
• Bent-over barbell row – 2 sets – 15 to 20 reps
  
• Pulldown – 1 set – 15 to 20 reps
  

Shoulders: (Superset)

• Upright row – 2 sets – 15 to 20 reps
  
• Seated dumbbell press – 2 sets – 15 to 20 reps
  

Ab Circuit # 3 (Don't rest until you have completed all three moves consecutively. Then rest for a minute and repeat)

• Jackknife – 2 sets – 15 to 20 reps
  
• Hanging running man – 2 sets – 15 to 20 reps
  
  • Grasp the handles of any two parallel bars in the gym
    
  • Assume an upright position b extending your arms and locking out your elbows. Raise one knee toward your chest, as if you are beginning to run
    
  • As you lower it, raise the opposing knee as if you are pedaling a bike
    
  • If you are feeling up to it, try doing dips while you are pedaling J
    
• Crunch – 2 sets – 15 to 20 reps
  

Cardio:

• Set the treadmill incline at 1.0 and find the speed that brings your heart rate to 65% of your MHR
  
• Increase your speed 0.5 every minute for the next 4 minutes
  
• Back off to your cruising speed for 2 minutes
  
• Continue alternating in this fashion until completing 30 minutes of total work
  

     
   

Tuesday

Quads: (Superset the exercises)

• Barbell squat or leg press – 4 sets – 15, 20, 25, 10 reps
  
• Leg Extension – 4 sets – 10, 15, 15, 10 reps
  

Hamstrings, glutes and lower back (Superset the exercises)

• Lying leg curl – 5 sets – 10, 8, 8, 6, 20 reps
  
• Hyperextension – 5 sets - 10, 8, 8, 6, 20 reps
  
  • Lie facedown on the apparatus so that your ankles rest against the footpads and your torso floats freely over the end. Place your hands behind your head or across your chest
    
  • Bend at the waist and lower your torso in a controlled manner, exhaling and keeping your back flat
    
  • Reverse the movement to the start position, where your upper body is diagonal to the floor
    

Wednesday

Cardio:

• Set the treadmill incline to 1.0 and warm up for 5 minutes at 60% MHR
  
• Raise the incline to 2.0 and run 1 minute at 80-85 % MHR
  
• Run 1 minute at 55-60% of MHR
  
• Continue alternating these two intervals for 20 minutes of total work
  

Thursday

Arms: (Superset 1)

• Standing barbell curl – 5 sets – 10, 8, 6, 5, 20 reps
  
• Dip (Closed grip) – 5 sets - 10, 8, 6, 5, 20 reps
  

Arms: (Superset 2)

• Preacher curl – 3 sets – 8, 6, 6 reps
  
• Skull-crusher – 3 sets – 8, 6, 6 reps
  

Ab Circuit # 3 (Don't rest until you have completed all three moves consecutively. Then rest for a minute and repeat)

• Jackknife – 2 sets – 15 to 20 reps
  
• Hanging running man – 2 sets – 15 to 20 reps
  
  • Grasp the handles of any two parallel bars in the gym
    
  • Assume an upright position b extending your arms and locking out your elbows. Raise one knee toward your chest, as if you are beginning to run
    
  • As you lower it, raise the opposing knee as if you are pedaling a bike
    
  • If you are feeling up to it, try doing dips while you are pedaling J
    
• Crunch – 2 sets – 15 to 20 reps
  

 
 

Friday

Cardio Circuit:

• Jump rope for 1 minute
  
• Without resting, do pushups for 30 seconds
  
• Without resting, jump rope for 30 seconds
  
• Without resting, do pushups for 30 seconds
  
• Rest 1 minute and repeat
  
• Continue in this fashion for 20 minutes of total work
  

 

Saturday

Upper Body:

• Incline Barbell bench press – 5 sets – 8, 8, 6, 15*, 6 reps
  
• Pullup (assisted) – 5 sets – 8, 8, 6, 15*, 6 reps
  
• Seated dumbbell press – 5 sets – 8, 8, 6, 15*, 6 reps
  

*Drop set: Select a weight that causes you to fail at 5 reps. Lessen the weight and do 5 more reps. Lessen the weight again and do 5 more reps

Sunday: Active rest

Week 10: Active Rest

Week 10 was an active rest week. There were no set workouts and it was light exercises, light cardio, lighter weights, play softball, football and stuff like that. The reason for this week being a rest week was that in every training regimen, the 10^th week is where you let things be a little light. Your body needs adequate rest to recuperate from the non-stop workout craziness that it has been through in the past nine weeks. The body will only become stronger in this rest period. It has to get ready for another long haul of workout craziness J

Do note that there is no reason that you should let up on the platinum diet. Since the body is going to grow in this period, it should have adequate nutrition to fuel this growth.

KJ

Weeks 8 & 9: Strength Phase, Part II

After completing weeks 6 and 7, I enter a much anticipated strength phase. All the strength that I have gained in the past 2 weeks shall be put to test in these coming 2 weeks. I am looking forward to more pain and more gain. I have started to like this program a lot J. As usual, the basics are listed below:

• Warm up for 5 -10 minutes using a treadmill, stationary bike
  
• Rest 2 minutes between sets and exercises, except as noted
  
• Try to increase your poundage at least slightly from week 8 to 9
  

 

Monday

Chest:

• Incline barbell bench press – 3 sets – 5 reps
  
• Weighted dip (wide grip) – 3 sets – 5 reps
  

Superset:

• Pushup – 1 set – to failure
  
• Incline dumbbell fly – 1 set – 15 reps
  

Interval Cardio: Alternate 30 seconds of sprinting at 90-95% of MHR with 1 minute of jogging at 50% of MHR for 30 minutes

 

Tuesday

Back:

• Pullup – 3 sets – 5 reps
  
• Seated cable row – 3 sets – 5 reps
  
• Bent-over barbell row – 2 sets – 15 reps
  

Abs circuit #2 [*don't rest until you've done all three ab moves consecutively. Then rest 1 minute and repeat until you have done the required sets]

• 
  
  Machine or rope crunch – 3 sets – 15 to 20 reps each
  
  • Hang a bifurcated rope attachment from the high pulley of a cable stack
    
  • Grasp the rope handle with both hands, which should be next to your ears. Tuck your chin. This is the start position
    
  • Without letting your hands slip away from the side of your head, curl your shoulders forward in a semicircle toward your knees until your elbows almost touch them. Contract your abs and exhale
    
  • Return to the start position
    
  • The pace throughout should be slow and deliberate, not fast
    
  • Don't lower your hips – you will know you have when your butt touches your heels
    
• Hanging knee raise – 3 sets – 15 to 20 reps each
  
• Knee-in – 3 sets – 15 to 20 reps each
  

 

Wednesday

Cardio: do 35 minutes on a cross-trainer at 65 to 75%of MHR

 

Thursday

Arms:

• Standing barbell curl – 3 sets - 5 reps
  
• Dip (close grip) – 3 sets – 5 reps
  
• 
  
  Preacher curl – 3 sets – reps
  
  • Adjust the seat so that the top of the vertically angled pad is at chest height when you are sitting down
    
  • Plant your foot or the machine frame, reach down and grasp the bar with an underhand grip, locking your wrists so that they are in line with your forearm. Make sure that the top of the pad rests snugly against your underarms. This is the start position
    
  • Keeping your body tight – no momentum – raise the bar up to the front of your shoulders, keeping your triceps in contact with the pad at all times. (As you curl, push your underarms into the pad.) Exhale on the ascent
    
  • Lower the weight to the start position without letting your biceps relax. Inhale on the descent
    
• Pushdown – 3 sets – 10 reps
  

 

Abs circuit #3 [*don't rest until you've done all three ab moves consecutively. Then rest 1 minute and repeat one more time for two sets total]

• 
  
  Reverse crunch - 2 sets -15 reps
  
  • Lie flat on a bench or the floor and raise your thighs till they point straight up while keeping your shins horizontal, so your knees are bent 90 degrees. This is the start position
    
  • Simultaneously draw in your abs as your roll your pelvis toward your torso, stopping only after your hips leave the bench or floor and your knees come over your chest/. Exhale during the roll
    
  • Return to the start position, inhaling
    
• Decline situp – 2 sets -15 reps
  
• Knee-in - 2 sets -15 reps
  

 

Friday

Legs:

• Leg Press – 3 sets – 5 reps
  
• Leg extension – 3 sets – 5 reps
  
• Lying leg curl – 3 sets – 5 reps
  
• Standing calf raise – 3 sets – 5 reps
  

Shoulders:

• 
  
  Seated barbell press – 3 sets – 5 reps
  
  • Sit on a bench with back support perpendicular with the seat pad
    
  • Space your feet evenly on the floor. Pick up a barbell and raise it to shoulder height so that it rests behind your head, palms facing forward. This is the start position
    
  • Press the barbell overhead until your arms are fully extended. Exhale as you press, and don't lean forward, or you risk training your neck
    
  • Return to the start position, inhaling on the way down
    

Interval cardio: alternate 30 seconds of sprinting at 90-95% of MHR with 1 minute of jogging at 50% of MHR for 20 minutes total

 

Saturday and Sunday: Active rest 

Silver body: Week 7 Diaries

Well, the routine is going well so far. Unfortunately, I pulled a muscle in my groin and its making my life hell. It is very difficult to do any kind of ab exercises where I have to raise my legs (Jackknife). But its getting better and hopefully it should heal soon. Week 8 and 9 are going to bring on more pain...but hey "NO PAIN, NO GAIN".

Ciao ,
KJ

Week 6: Start of Silver Body Phase

Finally I am done with the Bronze Body phase. Those 4 weeks were a little tough. But they seem very simple as compared to what I am about to face in the next 16 weeks. Today officially, I start the Silver Body phase. This is a 5 week phase that aims at increasing your strength even more while maintaining muscular and cardiovascular endurance, increase in energy levels and a tighter waistline. I can definitely say that the Bronze Body phase helped me a lot. I dropped my body fat by 3%, I can definitely see the muscles I previously did not know existed on my body. It feels good.

This week, we shall follow something called as descending sets. As new muscle gets added to your body (as it did to me during the previous phase), it still needs to be trained and it needs to strengthened. To do that, we go in the opposite direction, heavier weights. But because the weights are heavy, the number of reps will go down. Over the course of an exercise, the reps will go down from 8 to 6 to 4. The last set followed immediately on occasion by pushups or some other body-weight blaster. Workouts for the big body parts shall be interspersed with ab circuits and interval cardio – all helping in fat burning. Then the weights drop, the reps rise, and all-new exercises are done back to back with no rest in between. This is called supersetting.

Remember: Your muscles have to get stronger before they get bigger. Only then can you overload the fibers enough to truly break them down and make them grow.

 

Weeks 6 and 7: Strength Phase, Part 1

• Warm up for 5 -10 minutes using a treadmill, stationary bike
  
• Rest 1 ½ minutes between sets and exercises, except as noted
  
• Try to increase your poundage atleast slightly from week 6 to 7
  

 

Monday

Chest:

• Dumbbell bench press – 3 sets – 8, 6, 4* (superset final set with pushups with your feet elevated on a bench, done to failure)
  
  • Lie on a bench, holding dumbbells just outside your shoulders, palms facing forward, feet planted
    
  • Squeeze your pecs to press the dumbbells up toward the ceiling in a slight arc and back about 10 degrees. Exhale deeply on the ascent
    
  • Maintaining continuous tension on your chest muscles, bring the weights back to the start position, dropping your shoulders as the weight approach your body. Inhale on the descent
    
• Incline barbell bench press – 3 sets – 8, 6, 4* (superset final set with pushups done to failure)
  

Arms:

• Standing barbell curl – 3 sets – 6 reps
  
• Incline dumbbell curl – 3 sets – 6 reps
  
• Dip (narrow grip) – 2 sets – 8 reps
  
• Pushdown – 3 sets – 6 reps
  

Abs:

• Hanging knee raise – 2 sets – 10, 15 reps
  
  • Either hang from a chinning bar or position yourself on a knee-raise apparatus with your forearms flush against the arm pads
    
  • Hang with your knees bent and your legs free-floating. This is the start position
    
  • Raise your knees up to the level of your mid-section, really flexing your abs; don't swing. Exhale during ascent
    
  • Slowly and under control, lower your legs back to the start position. Exhale during descent
    
• Knee-in – 2 sets- 10, 15 reps
  

Interval cardio:

Alternate 1 minute of slow jogging at 55% MHR with 1 minute of running at 70% MHR for 12 minutes total

 

Tuesday

Legs:

• Barbell Squats – 4 sets – 10,8,6,4 reps
  
• Leg Press (unilateral) – 2 sets – 8 reps
  
  • Sit in the machine and adjust the back support to a comfortable position
    
  • Place your feet shoulder-width apart on the platform and straighten your legs. Release the locks on the side of the machine to allow the sled to travel up and down unimpeded. This is the start position
    
  • Bend your knees to lower the sled, inhaling during the descent
    
  • Once your knees approach your shoulders, exhale as you push through the balls of your feet to press the sled back up carefully nearly to full extension. Don't lock out your knees
    
  • Keep your back flat against the seat support and your feet flat on the platform throughout
    
• Lying leg curl – 3 sets – 8,6,4 reps
  
  • Lie facedown on the leg curl machine so that your knees are situated at the end of the seat pad and the rollers rest atop your Achilles tendons
    
  • Grasp the handles for support
    
  • Smoothly curl your ankles toward your butt, stopping 2 inches from the back of your thighs. Give your hamstrings an extra squeeze
    
  • Exhale on the way up, and then inhale as you lower the ankle pads back to the start position
    
• Romanian deadlift – 3 sets – 10 reps
  

 

Wednesday

Steady State Cardio: Do 30 minutes on any piece of cardio equipment at 65% MHR

 

Thursday

Shoulders:

• Seated dumbbell press – 3 sets – 8,6,4 reps
  
• Bent-over lateral raise – 3 sets – 8, 6, 6 reps
  
  • Stand with your feet planted on the floor, and lean forward until your chest is nearly horizontal
    
  • Reach down and grab the weights already positioned at your feet. Use an overhand, thumbless grip. Let the dumbbells hang at arms' length, elbows bent slightly. This is the start position
    
  • Raise both dumbbells in a circular motion until both arms are parallel with the floor, keeping your pinkies above your thumb. Exhale during your ascent. Pause for one- or two count at the top
    
  • Slowly lower both dumbbells back to the start position. Inhale during the descent
    
• Dumbbell Lateral raise – 2 sets – 8,8 reps
  
  • Hold dumbbells in front of you at arms' length, except for a slight bend at the elbows, so that your palms face each other. This is the start position
    
  • Pulling with your elbows, raise the dumbbells out in an arc so that your palms are facing down as the weights approach shoulder level. At the top, count to two
    
  • Return to the start position, stopping one inch before your quads. Never relax in the bottom position by allowing the weights to rest against your outer thighs, not ever for a second. The goal is to keep the tension on the target muscles continuously for the duration of the set
    

Ab Circuit no.1 (don't rest until you have done all three ab moves consecutively. Then rest for a minute and repeat until you have done the required sets)

• Situp – 2 sets – 15 reps
  
  • Lie on a decline setup bench and lock your feet under the rollers
    
  • Place your hands over your ears, which will keep you from pulling your neck as your body comes up. This is the start position
    
  • Breathe deeply as you start the movement by curling your lower abs while pushing your pelvis into the bench. Come up where your elbows and knees meet, exhaling on the way up
    
  • Alter your elbows meet your knees, slowly return to the start position. Inhale as you go
    
  • Situps can also be done on an incline bench, where your head is above your feet, not below them; or on a flat bench or on the floor, so that your head and feet are in the same horizontal plane
    
• Crunch – 2 sets – 15 reps
  
  • With this movement you will be again on your back. Place your fingers at your temples as if you're trying to block any noise
    
  • Bend your knees into upside-down Vs. This is the start position
    
  • Contract your abs to bring your shoulders off the floor. At the same time you're crunching forward, press your lower back into the floor. Inhale during ascent
    
  • Return to start position, but do not let your shoulders touch the floor. Exhale on descent
    
• Jackknife – 2 sets – 15 reps
  
  • Lie on the floor with your arms extended behind your head and your legs extended in front of you. This is the start position
    
  • Keeping your arms and legs straight, simultaneously lift all four limbs, trying to touch your toes with your hands. Exhale in this top position
    
  • Inhale as you return to the start position; only don't allow your feet to touch the ground. Leave about an inch of space between the floor and your feet before starting the new rep
    

Triceps (superset first two)

• Skull crusher – 3 sets - 8, 6,6 reps
  
• Dip – 3 sets – 8, 6 ,6 reps
  
• Pushdown – 2 sets – 15 reps
  

 

Friday:

Back:

• Pullup: 3 sets – to failure
  
  • This is one of the most feared exercises in the world. Grasp the bar with an overhand grip, and then hang from it with your body fully extended. This is the start position
    
  • Take a deep breath and then exhale as you pull up your body toward the bar, arching your back and bringing your elbows down to your rib cage as you rise
    
  • Lower your body back to the start position
    
  • This is a hard exercise, and, if you cant complete the assigned number of reps, use the assisted pullup machine in the gym
    
• Bent over barbell row: 3 sets – 8, 6, 4 reps
  
  • Hold a loaded barbell at arms' length and, keeping your back flat; lean forward so that your torso is about 10 degrees short of being parallel with the floor. Use an overhand grip with your hands roughly shoulder apart. Bend your knees slightly to prevent lower –back strain. This is the start position
    
  • Breathe deeply and pull the bar up, exhaling as it approaches your navel. Don't swing the weight up; keep your body tight. Keep breathing throughout
    
  • Lower the bar back to the start position without rounding your back
    
• Seated cable row: 3 sets – 8, 6, 4 reps
  
  • Assume an upright position with your back slightly arched, holding the small handles in front of you at arms' length. This is the starting position
    
  • Take a deep breath and then exhale as you pull the handles to a point 2 inches below the pit of your stomach, drawing together the shoulder blades
    
  • Here is the tricky part: let the handle travel back to the start position under control, never losing the arch in your back even at full extension. Extend your arms fully. Don't roll your shoulders forward; keep them back
    

Interval Cardio: Alternate 1 minute of jogging at 55% MHR with 1 minute of running at 70% MHR for 20 minutes total

 

Saturday and Sunday: Active rest

 

Now as you have seen above, these exercises have become tougher and extensive. Having done these all week, my body is very sore, but it is totally worth it. Hopefully, by the end of this phase, I would have prepared by body for the gold and platinum phases that have come straight from HELL!!!!!

 

Ciao!!

 

KJ

 

 

 

 

Week 5 – Remaining exercises – lower body

So here we are. The Bronze body phase is about to end. So this week we stir it up a little. Different exercises, more intense cardio at the end.

Notes:

1. Warm up for 5-10 minutes using a treadmill, stationary bike or any other cardio equipment
   
2. Perform three sets of each exercise in a conventional straight set manner
   
3. Perform 8 reps per set. Use a weight that causes you to fail on the 8^th rep. This will allow us to use slightly heavier weights this week
   
4. Rest 1 minute between sets and exercises
   
5. After the first workout this week, do 20 minutes of cardio at 55% of MHR (107 for me)
   
6. After the second workout this week, do 15 minutes of cardio at 60% MHR (116 for me)
   
7. After the third workout this week, do 20 minutes of cardio at 60% MHR (116 for me)
   
8. After the fourth workout this week, do 15 minutes of cardio at 65% (126 for me)
   

 

Lower Body: Tuesday and Friday

Quads:

• Barbell Squat
  
• Dumbbell Lunge
  
  • Grab a pair of matching dumbbells from the rack
    
  • Hold them at arms' length at your sides, so your thumbs face forward
    
  • Step forward with either leg and bend that lead knee, descending with your torso remaining erect. As you step forward, allow your trailing leg to bend until your back knee almost touches the ground
    
  • Return to the start position
    
  • Repeat using the other leg. Continue alternating for the duration of the set
    

Hamstrings:

• Romanian deadlift
  
• Seated or lying leg curl
  

Calves:

• Seated calf raise
  
• Standing calf raise
  

Abs:

• Bicycle crunch
  
  • Lie on your back with your hands behind your head
    
  • Raise your legs 2 inches or so off the floor. This is the start position
    
  • Draw your right knee toward you
    
  • As you return it to the start position, simultaneously bring your left knee toward you
    
  • Throughout, don't pull on your neck, don't let your feet touch the ground, and draw your navel down toward the floor
    
  • The motion resembles pedaling a bike, only you're on your back
    
• Knee-in
  
  • Sit perpendicular on a flat bench and place your hands at your temples. Extend your legs in the front of you, feet together, your knees bent slightly
    
  • Lean back. This is your start position
    
  • Draw your knees in toward your chest while crunching your torso forward, until they meet, exhaling as you do this accordion-like move
    
  • Return to the start position

Week 5 Exercises: Last week of Phase 1

So here we are. The Bronze body phase is about to end. So this week we stir it up a little. Different exercises, more intense cardio at the end.

Notes:

1. Warm up for 5-10 minutes using a treadmill, stationary bike or any other cardio equipment
   
2. Perform three sets of each exercise in a conventional straight set manner
   
3. Perform 8 reps per set. Use a weight that causes you to fail on the 8^th rep. This will allow us to use slightly heavier weights this week
   
4. Rest 1 minute between sets and exercises
   
5. After the first workout this week, do 20 minutes of cardio at 55% of MHR (107 for me)
   
6. After the second workout this week, do 15 minutes of cardio at 60% MHR (116 for me)
   
7. After the third workout this week, do 20 minutes of cardio at 60% MHR (116 for me)
   
8. After the fourth workout this week, do 15 minutes of cardio at 65% (126 for me)
   

 

Upper Body: Monday and Thursday

Chest:

• Incline Barbell bench press
  
  • Lie faceup with your back flat against the pad and your feet planted on the floor.
    
  • Unrack the bar and raise it above you at arms' length. This is the start position
    
  • Lower the bar at a three count until it touches your upper chest. Inhale during the descent
    
  • Without bouncing off the bottom, push the weight back up at a two count to the start position. Exhale during the ascent, and do not lock your arms at the top
    
  • Make sure that your glutes remain on the bench, your eyes stay trained n the ceiling, and your wrists stay straight at all time
    
• Incline dumbbell fly
  

Biceps:

• Incline dumbbell curl
  
  • Set the incline bench at 60 degrees
    
  • Lie back on the bench, holding a pair of dumbbells' at arms' length so your palms face forward. Spread your stance for balance. This is the start position
    
  • Curl the weights up to the front of your shoulders, exhaling as you keep your elbows down and back and in the line with your shoulders. Squeeze!!!
    
  • Without rocking your body, inhale as your return the weights to the arms extended position
    

Back:

• Pulldown
  
• One-arm dumbbell row
  

Triceps:

• Dip
  
  • Grip the parallel bars such that your hands will be 10-12 inches apart. Once you've established your grip, push yourself up so that your arms are straight and your knees are bent 90 degrees, with your feet tucked behind you. This is the start position
    
  • Without inclining your torso forward- which would shift the emphasis from your triceps to pecs, bend your arms to lower your body until your elbows form 90-degree angles
    
  • Inhale during a measured descent, about a three-count, controlling the rep at all times. Drop quickly and you risk damaging the delicate architecture of your shoulder joints
    
  • From the bottom, straighten your elbows to return to start position to a two-count pace, again making sure to keep your back straight
    
  • Exhale as you approach the top, and don't lock out your elbows hard at full extension. And keep them tucked in close to your body for the entire set
    

Shoulders:

• Seated dumbbell press
  
• Upright row
  

  
   

  
   

Week 5 Diaries

Well, week 4 did kick my ass big time. Doing 12 reps/set and doing 3 sets back to back with just a minute long break between them was intense. But I survived, though I must admit that I did cheat at times. I may have not reached 12 reps in the later sets, 8 maybe 10 reps at times. I also made the Platinum Milkshake for the first time. It was tasty, nutritious and god damn heavy! It is high in protein and loaded with fiber, calcium, omega-3 fatty acids, vitamins, minerals, and of course antioxidants. Below is the recipe. Please note that the amount of milkshake that can be made by the contents listed below is in my experience good enough for 2 people. So please adjust accordingly.

• 1 cup fat-free vanilla yogurt
  
• 1 cup unsweetened frozen blueberries (I could not find them that day, so I used frozen mixed berries. They are equally good)
  
• 1 serving of nonfat dry milk (this comes out to three tablespoons)
  
• ½ cup 100% orange juice
  
• 1 small handful walnuts
  

Add water to taste. I bet you will love this one. You can actually replace this shake as your evening meal or mid-morning meal (before lunch and after breakfast). This shake is 563 calories, 75 grams of carbohydrates, 20 grams of protein and 22 grams of fat.

Below are some foods that you may want to include in your daily diet. They are very beneficial for you in many ways:

• Walnuts: great source of omega-2 fatty acids and fiber
  
• Tea: helps in fat loss, cardiac improvement, cholesterol reduction, stroke reduction, enhanced endurance
  
• Spinach: great source of vitamins and minerals. Also a great source of iron, fiber, beta-carotene (a powerful antioxidant)
  
• Blueberries: nothing has more fiber/gram than blueberries. They are loaded with antioxidants and a great source for vitamin c
  
• Black beans: great source of fiber and proteins and healthy carbs
  
• Eggs: inexpensive source of complete protein and full of vitamin E, choline, and lecithin
  
• Yogurt: great source of protein, calcium, and healthy bacteria for your gut
  
• Tomatoes: great source of lycopene, important protector of prostate health and great source for vitamins A and C
  

I managed to read the book a little more and realized what lay ahead for me. Pain and more intense workouts! I shall be finishing off the Bronze Body phase this week and am gearing up for Silver Body phase starting Week 6. There are big terms like supersets, interval cardio that are thrown around and that scare me. But hey, no pain, no gain!!! So will post the last bronze body workouts tomorrow.

 

Hope you all enjoy them!

KJ

 

 

Week 4: Split-System Training (part 2)

Notes:

• Warm up for 5- 10 minutes using a treadmill, stationary bike or some other cardio apparatus like an elliptical machine
  
• Perform three sets of each exercise in conventional straight set fashion
  
• Each set contains 12 reps. The weight you select should cause you to fail on the 12^th
  
• Rest one minute between sets and exercises
  
• On the first exercise for each new body part (e.g., chest/biceps or back), start with a warm up set using a very light weight. These do not count towards your three working sets
  
• After each workout, do 15 mins of cardio at 60% of your MHR (for me that is at 60% of 220-26 = 116)
  

 
 

Exercises: Tuesday and Friday – Lower Body

Quads:

• Barbell Squat
  
• Leg Extension
  
  • Set the back pad so your back lies flat against it when your knees are aligned with the machine's axis and the edge of the seat tucks snugly behind your knees
    
  • Sit down and place your feet under the ankle pad so that it rests where your shins meet your ankles. Grab the side handles. This is your start position
    
  • Keep your torso erect and your back against the pad as you extend your legs up toward you, exhaling as you go. Don't thrust so hard that you lose control – slower is better than faster- and don't lock out knees at the top
    
  • In a controlled manner, let the ankle pads back down to the start position, inhaling as you go
    
  • Don't let the plates rest on the stack at the bottom. The transition back up should be almost instantaneous
    

Hamstrings:

• Seated or lying leg curl
  
• Romanian deadlift
  
  • Remove a weighted barbell from a squat rack or bench and stand holding it overhand at arms' length, hands and feet shoulder-width apart
    
  • Bend your knees slightly
    
  • Keeping your back flat (no rounding) and your gaze fixed forward, bend at the waist and drop your butt back to lower the bar in a slow and deliberate movement until your torso is about parallel with the floor
    
  • Push through your heels to return to the start position. Don't lock out your back at the top
    
  • Inhale as you descent and exhale as you come back up
    

Calves:

• Seated calf raise
  
  • Sit on the machine and adjust the thigh pad so that it snugly fits on your lower thighs, just above the knees
    
  • Place your feet 12 inches apart and rest in the balls, not on the heels. Lift handle to release weight. This is the start position
    
  • Deliberately and under control, lower your heels, which are free-floating, until your calves are fully stretched. Inhale on the descent
    
  • Push up on the balls of your foot to a fully extended position. Don't bounce; let your calves do the work. Exhale on the ascent and you're good to go
    
• Standing calf raise
  
  • Stand in or on the machine so that the pads rest atop your shoulders, with your feet shoulder-width apart, and the balls of your feet balanced on the edge of the footrests
    
  • Stand up straight and release the releases. This is the start position
    
  • Deliberately and under control, lower your heels, which are free-floating, until your calves are fully stretched. Inhale on the descent
    
  • Push up on the balls of your foot to a fully extended position. Don't bounce; let your calves do the work. Exhale on the ascent
    

Abs:

• Crunch
  
• Reverse Crunch
  
  • Lie flat on a bench or the floor and raise your thighs till they point straight up while keeping your shins horizontal, so your knees are bent 90 degrees. This is the start position
    
  • Simultaneously draw in your abs so as you roll your pelvis toward your torso, stopping only after yourhips leave the floor and your knees come over your chest. Exhale during the roll
    
  • Return to the starting position , inhaling
    

Week 4: Split-System Training (part 1)

Man week 3 was brutal. Doing 15 reps each of the exercises with minimal break was really taxing. This week and next (weeks 4 and 5) we are going to do something called as Split-System Training. Now the training is called so because we shall be splitting our complete body workout into 2 days: upper body on Monday and Thursday and lower body on Tuesday and Friday. The reason for this is that as we are moving over to heavier weights and free weights at that, our body needs adequate rest in order to recuperate. Also, we do not have 2 hours/ day for 3-4 days a week to spend in the gym doing a complete body workout. This week, we shall be doing 3 sets in a straight set manner. This technique is involves doing all sets of one exercise in succession, separated by periods of rest before moving on to sets of the next exercise.

Notes:

• Warm up for 5- 10 minutes using a treadmill, stationary bike or some other cardio apparatus like an elliptical machine
  
• Perform three sets of each exercise in conventional straight set fashion
  
• Each set contains 12 reps. The weight you select should cause you to fail on the 12^th
  
• Rest one minute between sets and exercises
  
• On the first exercise for each new body part (e.g., chest/biceps or back), start with a warm up set using a very light weight. These do not count towards your three working sets
  
• After each workout, do 15 mins of cardio at 60% of your MHR (for me that is at 60% of 220-26 = 116)
  

 
Exercises: Monday and Thursday – Upper Body

• 
  
  Chest:
  
  • Machine Press
    
  • 
    
    Incline dumbbell fly
    
    • Holding dumbbells, lie back on a bench and plant your feet
      
    • Raise the dumbbells to arms length above you, palms facing each other, and bend your elbows very slightly. This is the start position
      
    • In a controlled manner, lower the dumbbells in a semicircle until your elbows are outside of your armpits. Inhale deeply during the descent
      
    • Stop for a slight pause at the bottom and then retrace the arc back to the start position. Exhale during ascent
      
• 
  
  Biceps:
  
  • Standing Barbell Curl
    
• 
  
  Back:
  
  • 
    
    Pulldown (to the front)
    
    • Attach the wide bar to the high pulley
      
    • Sit upright on the pad, chest slightly arched, grasping the bar with thumbless grip so that your arms are almost fully extended. This is the start position
      
    • Keeping your chest arched, exhale as you pull the bar down to your upper chest, thinking about pinching a quarter between your shoulder blades
      
    • Pull the elbows back at the bottom and hold for a two-count
      
    • Release the muscle contraction and begin inhaling, allowing your arms to return to the start position
      
    • Do not let the weight stack swing your body
      
  • One arm dumbbell row
    
• 
  
  Triceps:
  
  • 
    
    Pushdown:
    
    • Attach a straight or angled bar to a high pulley
      
    • Stand facing the stack and grasp the bar overhand so your thumbs sit 8-10 inches apart, stand tall with your feel planted shoulder apart. This is the start position
      
    • Press down the bar until your arms are fully extended, keeping your elbows tucked into your sides, chest up, shoulders back, abs tight
      
    • Inhale on the way up and exhale on the way down. Don't lean over the bar, and don't use momentum
      
• 
  
  Shoulders:
  
  • Overhead-press machine
    
  • 
    
    Upright row
    
    • Stand up straight holding a barbell in front of you at arms' length, using an overhand grip atleast shoulder-width apart. This is the start position
      
    • Keep the bar close to your body as you exhale and pull it up, flaring your elbows during the ascent
      
    • Lower the bar back to the start position. Inhale on the way down
      
    
     

Bronze Body: Week 3 – Time to step it up

Last week I finally made it to the gym 5 times, performing the full-body circuit on Monday, Wednesday and Friday with cardio on Tuesday and Thursday. I must admit it felt really good. Even though the exercises listed seem simple, performing them one after the other with a 30 sec break and 15 reps/set does knock the wind out of you. The whole point of this is to have an elevated heart-rate so that you can burn fat faster. This week, I shall be performing the full-body circuit twice again with 15 reps/set and a 30 sec break in between. However, this week, I shall be doing alternate exercises for the ones listed in my previous post. This is needed so that your body does not get used to a standard set of exercises and movements. You need to shake things up a bit. So here are the exercises that I shall perform this week. I shall perform the entire circuit twice. Please note that these are free weight alternatives to the ones that can be done by machines. You can still continue doing the exercises by machines.

 

Quads: Barbell Squat

1. Step under the bar in a squat rack with your feet parallel to each other, shoulder-width apart. Grasp the bar with an overhand grip so it rests across your traps.
   
2. Step back and stand with chest high, shoulder blades squeezed back, gaze fixed forward. This is the start position.
   
3. Bend your knees as if sitting down in a chair, making sure that your knees stay aligned with your feet, until your thighs are parallel with the floor.
   
4. Push up through your feet without bouncing to return to the start position. Avoid locking out your knees at the top of the movement.
   

 

Back: One-arm dumbbell row

1. Put your left knee and left hand up to a flat bench so that your head looks forward, your back is straight, and your right leg is extended behind you, planted for balance.
   
2. Grab a dumbbell in your right hand using a thumbless grip. This is the start position.
   
3. Keeping your torso fixed – don't swing – pull the dumbbell up toward your hip as if you are sawing a piece of wood. Feel a nice squeeze in your back.
   
4. Return to the start position.
   

 

Abs: Crunch

1. With this movement you will be on your back. Place your fingers at your temples as if you're trying to block out any sound.
   
2. Bend your knees into upside down V's. This is the start position.
   
3. Contract your abs to bring your shoulders off the floor. At the same time you're crunching forward, press your lower back into the floor. Inhale during the ascent.
   
4. Return to the start, but don't let your shoulders touch the floor. Exhale on the descent.
   
5. To make the exercise more difficult, raise your feet off the floor and bend your knees so that your legs form Ls when viewed from the side
   

 

Chest: Dumbbell bench press

1. Lie on a bench, holding dumbbells just outside, palms facing forward, feet planted
   
2. Squeeze your pecs to press the dumbbells up toward the ceiling in a slight arc and back about 10 degrees. Exhale deeply on the ascent.
   
3. Maintaining continuous tension on your chest muscles, bring the weights back to the start position, dropping your shoulders as the weights approach your body. Inhale on descent.
   

 

Triceps: Dumbbell kickback

1. Holding a dumbbell in one hand, place the opposite knee on a flat bench and bend the waist until your back is nearly parallel with the floor.
   
2. Bend your elbow so the dumbbell faces your outer thigh and your elbow points back. This is the start position.
   
3. Extend your working arm straight back behind your body, exhaling as you go, until your elbow locks. (Don't jerk the dumbbell, though, or you will injure yourself.) At full extension, your arm should be parallel to the floor.
   
4. Contract the triceps for a two count and then return slowly to the start position, inhaling as you go.
   

 

Biceps: Standing barbell curl

1. Stand holding a barbell with an underhand grip, hands shoulder-width apart, at arms' length, down by your thighs.
   
2. Exhale as you curl the bar up to the front of your shoulders.
   
3. Inhale as you lower it back down.
   
4. Throughout the entire rep, keep your upper arms stationary, more or less pinned against your sides, so that your elbow functions like hinges.
   
5. Don't throw the weight up, move it in a controlled rhythm.
   
6. Curls can also be done with dumbbells, for a change.
   

Shoulders: Seated dumbbell press

1. Sit on a bench with back support perpendicular with the seat pad.
   
2. Space your feet evenly on the floor. Pick up the dumbbells positioned on either side of you and raise them to shoulder height, palms facing forward. Press your back firmly against the back pad. This is the start position.
   
3. Press the dumbbells overhead, bringing them close together at the top without actually letting them touch. Exhale as your press, and don't lean forward, or you risk straining your neck.
   
4. Arc your elbows down to return to the start position, inhaling on the way down.
   

Hamstrings: Exercise ball leg curl

1. Lie on the floor faceup with your ankles resting on top of an exercise ball. Your arms should be extended for balance.
   
2. Raise your hips off the ground until your body forms a straight diagonal. Only head and shoulder blades should be touching the floor. This is the start position.
   
3. Keeping your body in this position, bend your knees and draw in your ankles to roll the ball as far as you can toward you. The heels should approach your butt.
   
4. Roll back the ball to the start position.
   

After completing this workout, I shall do cardio at 55% of my MHR = 107 for 15 minutes. I am sure this is going to be a tough one. Lets see how I handle this.

 

Good luck to me!

Happy reading,

KJ

 

 

Bronze Body: Week 2- Time for lift-off

So the time is finally here. Tomorrow is the first day of week 2. The exercises start tomorrow. Before I jump into what I am going to do tomorrow, I measured myself in certain important categories. Here are the results:


Weight: 176.4 lbs
Height: 5' 10.5"
BMI: 25.0 (normal should be between 18.5 and 24.9)
Body Fat Percentage: 21.1% (normal should be between 8.0 and 19.9)

Please note that though I have been using free-weights all this while, I shall be starting off on machines. The reason for this being that I have been off the weights for almost 2 months and the muscles need to get used to the strain of lifting weights. This is a sort of pre-conditioning for the muscles. After a warm up for 5- 10 minutes, here is a list of exercises that I am going to do this week.:

• Quads: Leg Press/ Leg Extension Machine
• Back: Rowing Machine
• Abs: Crunch Machine
• Chest: Pressing Machine
• Triceps: Triceps Machine
• Biceps: Biceps Machine
• Shoulders: Overhead-press machine
• Hamstrings: Lying/Standing Curl Machine

I shall be doing 15 reps / set in week 1 and week 2. There will be an rest interval of 30 seconds between sets. Performing the above exercises once will complete one circuit. I shall do one complete circuit in week 1 and 2 circuits in week 2. After completing this workout, I shall be walking/running on the treadmill for 55% of my MHR (Maximum Heart Rate) for 10 mins. Your MHR can be calculated as follows: 220- your age. So my MHR is 220-26= 196. So 55% of my MHR is 106.7 or 107.

This workout shall be done 3 times a week. Monday/Wednesday/Friday.

I shall post videos of the above exercises (courtesy www.youtube.com) later this week.

Keep readinng!!

Ciao,
KJ

Bronze Body: Week 1 Diaries

So here I was at the gym after a good one and a half months thinking tonight was the time I was gonna start my good old routine and get something done! But NO!!!!!!!!!!!!!!!!!

I was wrong on so many counts. Well for starters having slept at 4am on a working day didn't really help! But it was a disaster. I was lacking energy, got hopelessly tired and felt completely out of place. What the hell man!!!

Another big mistake was to wear Nike Dry Fit workout shirt. Man o Man!!!!! I could not believe how FAT I looked! But all this provided me good inspiration for the battle that was to come ahead starting next week. I have another 2 workout days to get back into some sort of rhythm and damn it, I am going to make the most of it.

Ciao,
KJ

Bronze Body: Week 1

So today I spent some time going through the book. The book goes in great detail as to how you should make all preparations before you actually start working out. This includes throwing away unhealthy food in your fridge, re-stocking it with healthy alternatives. The book also tells you about different kinds of exercises and how they help you, namely resistance training and cardio-vascular. Basically the Platinum workout is a combination of resistance (strength) training and cardio. The exercises are planned such that you go through them with only a small break (30-45 sec) between exercises.

The book specifically has you get used to eating 6 times a day (basically splitting your 1800-2000 cal/day) into 6 equal portions. This helps you in a way that your body's metabolism constantly keeps working. So instead of having a extremely heavy meal in one go, you can have 2 or maybe 3 meals of smaller portions such that you are hungry. The key to this as mentioned in the book is to have portion control. You should only have so much food that you are almost full. Note the word "almost". The reason for this is to let your body have some space to burn the calories that you have just ingested.

The book also tells you to have atleast 8 glasses of water everyday. I guess the approx size of these would be 8-10 oz. totaling to around 80-100 oz. of water every day. This helps you wash away your toxins and excess proteins that the body may not need. Another important thing mentioned in this first phase is that the diet is going to be protein heavy. This is because, proteins help body build muscle and "muscle burns calories faster".

Now the book asks you to specifically lay off any workouts for the first week so as to let your body get habituated to the things mentioned above (6 meals, 8 glasses of water, healthy portion sizes and eating veggies and fruits of different colors). I am however going to workout for 3 days this week as I haven't worked out in almost a month and it would be good to jump-start my metabolism. Once I am back in the workout routine, I am planning to follow the routine to the T.

Later this week I shall post what kind of exercises are planned for the first couple of weeks and touch up on some nutritional aspects.

Ciao!

KJ

Finally time to start!

After a week of anticipation, I have the book in my hands. Tomorrow will be spent reading the book and planning the workouts for the coming week (nice way to spend Valentines Day, huh!). The book also has a ton of stuff about eating right and eating 6 times a day. More research on this part tomorrow.

Good luck to me :)

Introduction

Hello Everyone,

My resolution for the year 2009 was to work out 4 times a week and have a beach body by July/August 2009. That rarely happened. I even hired a personal trainer to help me get in the "Zone". That experiment yielded some results, but as soon as the trainer's services were done, I fell back to my old ways.

Then came August 2009. Looking at myself and the failed result, I decided to start again. This time, however, I took it slow. Starting at a measly 2 days a week, I started getting back into the habit of going to the GYM. Then slowly, I increased it to 3 days, then 4 days and finally 5 days a week from November 2009. I also started counting calories starting October 2009 to help me in my quest. The goal: My brother's wedding in December 2009. I had to get back in shape and show my parents that I was not a lazy ass who rarely exercised!!!I must say that I did achieve some great results. I dropped 10 pounds and was feeling a lot better, had a lot of energy and motivation.

The reason for this blog is that I am starting a new workout regimen and I wish to document it and share it with the world. This project was in part inspired by "Julie and Julia" and is on the same lines. The book by Julia Child helped Julie Powell become a better person. I hope that that what I am about to do will make me a more disciplined person. The regimen that I am about to start is going to be based on L.L.Cool.J's book:
LL Cool J's Platinum Workout: Sculpt Your Best Body Ever with Hollywood's Fittest Star that you can all buy at Amazon.com or any book store.

Whatever exercises that I shall list in the blog are completely based on what is in the book. All the routines listed are copyrighted to the authors and I am merely using it for getting into shape. All trademarks belong to their rightful owners.

Hope all of you enjoy my journey as I navigate through L.L. Cool.J's rigorous training regimen!!!

KJ