Decosta’s BodyBlog

Well yesterday was a good day.

Breakfast - Salmon and Eggs
Snack - Chicken and nuts
Lunch - Soup and bread and a piece of chicken
Snack - Chicken and nuts
Dinner - Salmon and Brocolli

As for my workouts, it was good and intense. It was legs and back day

So for my legs, I did

Legs - Squats (60kg),  Lunges (20kg), Leg Extension (27kg), Calf Extension (27kg)
Back - Deadlift (110kg), Bent Over Rows (40kg), T-bar row (45kg).

That made me all achey and good and it was a good workout, felt good, although I did feel a bit dizzy, queazy and sore. All good, all good.

Then I did a routine called Deck of cards. The suits represent an exercise.

Spades - Crunches
Diamonds - Pullup
Clubs - Russian Stepup with 15kg dumbells in each hand
Hearts - Pushups

Article explaining it below. In short, it makes you sweat and ache and you might want to cry depending on what exercises you’ve chosen (you can sub any exercises you want).

The "deck of cards" routine can be adapted to almost any level of fitness, can be completed in 30 minutes or less, and, best of all, will increase your muscular endurance, and cardiovascular fitness in a relatively short amount of time. The only equipment needed is an ordinary deck of playing cards.

The most basic "deck of cards" workout consists of assigning black cards to push-ups and red cards to squats. Start by shuffling the deck and drawing a card. If, for example, you draw a black seven, do 7 push-ups. Similarly, drawing a red nine would mean doing 9 squats. All face cards are assigned a value of 10 and aces a value of 11. A well-conditioned athlete should be able to complete the deck in 20-30 minutes if little or no rest is taken between exercises. However, unless you’ve been doing bodyweight exercises regularly, you will probably not be able to get through the entire deck at first. That’s okay. Start
out with the 2’s, 3’s, 4’s, 5’s, and 6’s (or as few or as many as you need to) and add an additional card every week or two until you are doing the entire deck. Since this is cardio, it’s more important to keep the amount of rest between exercises to a minimum than to increase the number of repetitions.

Different variations of the basic workout can be constructed. For example, you can substitute sit-ups or leg raises for squats, or instead of two exercises, you can use four exercises–one each for diamonds, clubs, hearts, and spades. An example of such a workout would be squat thrusts, push-ups, squats, and sit-ups.

So yesterday was an eventful day, went for a 2 mile jog which took about 24 minutes, as I went with some friends. When I went back to my desk, I realised that I didn’t have my car keys.

Therefore I spent another hour a bit roaming the streets where i jogged just to check that I hadn’t dropped my car keys (although I didn’t think I took it, but had to make sure).

So by this point, I had jogged/walked a total of 4 miles.

Finally found my keys, where was it- In my colleagues pants. Apparently I had put them in his pants when I went to put the keys back.

As for the rest of the exercise, I went to the gym and worked Chest and Triceps.

Used the freebar which was alot harder than expected.

Did a pyramid type set where we started at 60kg, and worked up to 90kg (but that was assisted). Was a good hard session. Then did some incline bench and decline bench using the smith machine.

With the exercise section, I might have to add them by myself as the ones that are in the library are a bit limiting.

Also did bench dips and tricep.

I also did some Capoeira movements ranging from cartwheels, kicks, leg sweeps and quina de rins. Felt good to do some movements, helps keep me loose and limber.

Woke up today sore but good, I like this feeling.

Nothing much today, went to work and did a bit of a jog up and down the stairs to keep me moving.

Came home at lunch as I had to take my wife to the hospital for a maternity appointment with the anestatelogist. Everything turned out well.

Tomorrow’s plan includes some more jogging and leg day which will be squats/lunges and abs/calves.