Monday, January 7, 2013

A little story plus my training program

I thought about sharing my fitness programs with you guys, i never had a camcorder, i might get one someday but until then why not sharing with you what i do to stay in shape? Before i write it down, i'll tell you a little more about myself. I'm a autodidact, i've been one since i was around 15 years old. The way i've learned most of my english is somekind of unusual, for those who did'nt know, i'm french Canadian. I've learn some of it at school but much of it i've learned by buying 'The Source' magazine and 'XXL' magazine. I've read them no mather if i understood or not what was written, i knew that as time would go by, i would understand words that would make me understand other words that would make me understand sentences. Of course, i always liked to search into the dictionnary for complete definition. And then i started reading books, watching movies, and more i consumed english material, more i understood the language. But a language is not only about understanding it or being able to write it, you have to be able to express it verbally, and that's where i'm lacking skills since all my entourage are french Canadians just like me. There were a period of my life where i had a music studio with some friends and i was or could i say trying real hard to rap in english, i thought this could help me to develop verbal skills, it helped a little but it helped me more to realize that rapping was not my thing, most of my texts were good until i expressed them. So, i wanted to make a parallel with my studies of english and my studies of fitness. I've been studying fitness for years on my own, i think it's a very interesting subject to study and practice. I always created my own programs, and i keep learning about my mistakes and keep improving for the better. Now i create a new fitness program every two months. Here's the one i'm working with right now, i started it the 22nd of December 2012, i will end this one and make a new one around the 22nd of February 2013.I train at home. I will insert below the program a picture of myself i just took minutes ago with my old cellphone. As for the intellect training, eat books for breakfast; 10 pages minimum!...i mean read..  :)

Day 1
Warmups; -Push-ups                                                               20 Reps
                -Standing Triceps extensions with lightweight dumbell 20 Reps                 
                -Squats without additionnal weight                             20 Reps
Workout;   -Incline Dumbbell Press                                            2 Sets
                -Dumbbell floor press                                                2 Sets
                -Suspended Push-ups                                               2 Sets
                -Superset; EZ-bar skullcrushers & Dips                      2 Sets                   
                -Lunges with dumbbells                                             3 Sets
                -Barbell Squats                                                         2 Sets
                -Calf raises with dumbbells                                        3 Sets
                -Donkey calf raises without additionnal weight             2 Sets  (High Reps)
                -Superset; Suspended leg raises & Sit-ups                 2 Sets
Cardio; 10 to 15 minutes steady
Stretching; Pecs, Triceps, Legs, Calves, toe touch, hanging lat stretch (Spine decompression hang)

Day 2
-Take a walk outside, minimum 10 minutes

Day 3 
Warmups; -Lateral raises with lightweight dumbbells                    20 Reps
                -Bent over row with lightweight dumbbells                    20 Reps
                -Standing alternate dumbbell curls (lightweight)            20 Reps
Workout; -Superset; Lateral raises & Standing shoulder press with dumbbells 2 Sets
               -Side lying rear delt flys                                               2 Sets
               -Superset; Wide grip pull ups & Bent over row with dumbbells 3 Sets
               -Tri-sets; Dumbbell shrugs & Up right row & Neck curls           2 Sets
               -Tri-sets; Standing alternate Dumbbell curls & Chin ups & Wrist roller 2 Sets
               - Dumbbell wrist curl                                                       2 Sets
               - Superset; Side plank(each sides) & Front plank               1 Set
               - Lower back extensions on the floor                                 2 Sets
               - Band internal rotation for rotator cuffs                              2 Sets (High Reps)
               - Side lying external dumbbell rotation                               2 Sets
Cardio; 10 to 15 minutes steady
Stretching; Shoulders, Traps, Neck, Biceps, Forearm, Legs, hanging lat stretch (Spine decompression hang)

Day 4
-Take a walk outside, minimum 10 minutes

Day 5
Warmups; -Push-ups                                                                  20 Reps
                -Standing Triceps extensions with lightweight dumbbell  20 Reps
                -Squats without additionnal weight                               20 Reps
Workout;  -Dumbbell floor press                                                   2 Sets
               -Incline dumbbell press                                                 2 Sets
               -Suspended push-ups                                                   2 Sets
               -Superset; Standing dumbbell triceps extension & Dips   2 Sets
               -Barbell front squats                                                     3 Sets
               -Barbell squats                                                             2 Sets
               -Calf raises with dumbbells                                            3 Sets
               -Donkey calf raises without additionnal weight                 2 Sets
               -Crunches                                                                    2 Sets (High Reps)
Cardio; 10 to 15 minutes steady
Stretching; Pecs, Triceps, Legs, Calfs, toe touch, hanging lat stretch (Spine decompression hang)

Day6
-Take a walk outside, minimum 10 minutes

Day 7
Warmups; -Lateral raises with lightweight dumbbells                    20 Reps
             -Bent over row with lightweight dumbbells                    20 Reps
                -Standing alternate dumbbell curls (lightweight)            20 Reps
Workout; -Superset; Seated shoulder press with dumbbells & Lateral raises 2 Sets
              -Superset; Standing rear delt flys & Wide grip Pull ups    2 Sets
              -One arm dumbbell row                                                 2 Sets
              -Tri-sets; Dumbbell shrugs & Up right row & Neck curls   2 Sets
              -Barbell curls & Chin ups & Hammer curls                      2 Sets
              -Superset; Wrist roller & Barbell wrist curls                     2 Sets
              -Tri-sets; Suspended leg raises & suspended knee raises & Crunches 2 Sets
              -Lower back extensions on the floor                                2 Sets
              -Band internal rotation for rotator cuffs                            2 Sets (High reps)
              -Side lying external dumbbell rotation                              2 Sets
Cardio; 10 to 15 minutes steady
Stretching; Shoulders, Traps, Neck, Biceps, Forearm, Legs, hanging lat stretch (Spine decompression hang)

Day 8
-Take a walk outside

Specs: (1 minute of pause between each warmups, 2 minutes of pause between each exercises, 1 minutes of pause between sets with 12 reps or higher, 1 min.30 of pause between sets of 11 reps or below,2 minutes of pause between Supersets or Tri-sets, no pause between each stretch), (When your able to complete an exercise by successfully reaching between 12 to 20 reps for all of your sets, upgrade the weight at the next session; 5 pounds for small muscle groups and 10 pounds for big muscle groups), (Go to failure as much as you can, especially the last set of each exercises except for the lower back and rotator cuffs exercises, for those 2 exeptions, go hard but not to failure)

(Day 9); restart to day 1

Here's a picture i took with my old cellphone today; i'm 5 feet 10 1/2 inches tall and i currently weight 175 pounds.

Peace!!

10 comments:

  1. Oh damn... You are looking good! Haha. Keep it up. From what you record, I can tell that you were working hard. I sure do not want to mess with you haha.

    ReplyDelete
    Replies
    1. Oh, thanks, it's very appreciated. Working out and being at peace within is what i'm about. That's why i like what FMK represent, that's why i support it. Thanks again and stay healthy!

      Peace!

      Delete
    2. No problem. I will always keep supporting you. Being at peace is the essence life. I will stay healthy. I look forward to show my progress on video.
      Peace!

      Delete
  2. Finally get to see a picture of you after all this time! Your pretty ripped up, keep up the good work in your training, reading, writing, & creative expression.

    ReplyDelete
    Replies
    1. Thanks Freddie! It's very appreciated!

      Delete
  3. Oki Steve, what excited me most about the description of your training routine was that you made time (every other day) for 'walks outdoors,' and that you are making sure to switch things up a couple times per month.Thanks for the pic too, really helps to put a face to a name

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  4. I like walking outside, sometimes i take short walk, other times i take huuuge walk. Walking and being able to breathe the fresh air is simple and great at the same time. The places i like the most to walk in are new places, and every step i take, i can discover those new places by taking the appropriate time to look at them and get new memories from them. I already discovered much in the city where i'm from, but still, their is houses or trees i'm still discovering. It's kinda funny because i could've been walking through a street 10 times and still, that street has new things to offer that i did'nt see the first ten times. On summer days, i enjoy riding my bike. Thanks for commenting and keep up the good work, you're setting a great example by training outside in nature.

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  5. Cher Steve,
    C'est bon d'avoir d'autres francophones sur FMK !
    Très bon exemple d'entrainement sur tous les plans, je ressens la même chose que toi lors des ballades en forêt.
    Pour ce qui est du côté autodidacte, je te rejoins entièrement ;) De mon côté c'est aussi grâce à XXL et autres magazines sur la musique que je peux aujourd'hui dialoguer avec les autres membres du kwoon.
    A bientôt pour de nouvelles aventures!

    ReplyDelete
    Replies
    1. Nice!! Je ne savais pas qu'il y avait quelqu'un qui parlait français dans le kwoon. Est-ce que tu viens de France ou du Québec? Est-ce que tu es déjà aller à Chicago? Et c'est cool que le XXL t'a aussi aider à apprendre l'anglais, j'en ai une centaine. Ça fais un bout que j'en ai pas acheter d'autres, je crois que le dernier que j'ai acheter, c'était celui avec Nas sur la couverture. Est-ce que tu parles d'autres langues que le français et l'anglais?
      À plus!

      Delete
  6. Hé oui, FMK est plein de surprises ! Je suis français habite ( j'près de Versailles). Non je n'ai jamais visité Chicago mais je suis déjà allé à Los Angeles et en Arizona. Je parle aussi un peu l'Espagnol et j'essaie d'apprendre le vietnamien, mais c'est un sacré morceau ! A bientôt !

    ReplyDelete

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