Exercice program – 12 weeks

After a major disruption in life… I’m starting again to take care of my body, some jogging (pain free!!), some gym, and a bit of open water swimming and surfing.  I think our body is one of our greatest treasures and should be well cared for. Besides, the physical is the the first pillar of a solid human foundation. The four pillars are: physical, mental, emotional and spiritual. As they are all chained together, when you work and improve one, it has a positive impact on the others too.
So now is the perfect opportunity to set a goal, and my goal is to keep the current weight (about 75Kgs) but to lower my body fat percentage. By the scientific method of seeing pictures of bodies with different percentages and comparing with myself, i can’t be far from the 25% percent. So the goal is around 15% body fat percentage.

The Exercise Program

Disclaimer, this is my own program. I spent some time experimenting what works for me and what doesn’t. Also, it addresses lots of personal variables, as time, more vs less crowded equipments at the gym, available items, hate of abdominal crunches, etc… you can take some ideas, but beware I’m not in any way an exercise expert, so don’t do anything that can hurt your health.

Weekly Program: 4 sessions (running, swimming, 2 times at gym). The order is irrelevant, and can change from week to week.

1 – A 10k, easy sub 60m run. But with some sprints to put the heart in high revs to burn off the accumulated particulate (actually the purpose of the sprints is to become more efficient runner by working above the lactate threshold). This is the primary cardio workout.

2 – A 45m swimming session in the pool. Just to swim non-stop at an easy pace. This is the main stretch, balance and relaxing training session. It also activates the muscles that can be left behind in the gym.

3 – A couple sessions in the gym. Maximum 50m each session.

Day 1
5m warmup: easy rowing/ciclyng and joints rotations

Shoulders (light weight as warmup follow-up)
Lateral Raise DB – 2×10 (lateral deltoid)
Alternating Front Raise DB – 2×10 (anterior deltoid)

Chest
Bench Press 3 sets of 12,10 and 8
Incline bench press, 3 sets of 12,10 and 8
Flies, 3 sets of 12,10,8 reps or
Dips, 3×10

Triceps
CGBP EZBar 4×10
French Press 4×10

ABS
Myotatic Crunch and
Vacuuming
Superset of 3×10

Day 2
5m warmup: easy rowing/ciclyng and joints rotations

Shoulders (light weight as warmup follow-up)
Lateral Raise DB – 2×10 (lateral deltoid)
Rear Lateral Raise DB – 2×10 (posterior deltoid)

Back
Cable pulldown 12,10,8
Pull-ups 15 (in many sets has needed)
Seated rows 12,10,8
Deadlifts 3×10

Biceps
Stand Up or Seated Curl 4×10
EZ Bar Curl 4×10 or
Preacher BB Curl 4×10
Hammer DB Curl 3×10

ABS
Myotatic Crunch and
Vacuuming
Superset of 3×10

Actually the hidden and true goal, is to stick with this the 12 weeks. To have the strength and discipline to follow this calendar (even in the no good mood days, brain off days, rainy days, etc). In every way, with or without visible results, it will build a stronger version of myself by doing it. So help me God.

W1: R G2 G1 S24
W2: R G2 G1 S40
W3: R G2 G1 S10 (Xmas Week)
W4: G2 R G1 S26 (New Year Week)
W5: G2 G1 R S30
W6: G2 G1 S30 R
W7: G2 S24 G1
W8:

I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.

David Herbert Lawrence

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