Ronaldinha’s BodyBlog

Good workout. Legs&shoulders.

I am also controlling better the protein intake. Normally my mother fills my dish with fish or meat so I have to separate a portion equal to the palm of my hand and save the rest in a food container.

My diet also keeps going around whey, lean fish and lean beef with g beans or salad. It hasn’t been too hard to follow.

Anyway I am not anxious about the evaluation tomorrow, I have noticed some improvements in my midsection and my arms. My pants are larger too which is a good sign. When I follow the no carb principles 100% my body doesn’t take long to answer so let’s roll it.

About the workout today.

Legs&Shoulders + Abs 

Careful warm-up as always on leg training day.

Leg Curl

1×15reps with 10Kg

2×15reps with 15Kg

and last set 20reps with 20Kg

Barbell Squat (Narrow stance)

15reps/22Kg - I didn’t reach failure at all so I increased the weight

15reps/32Kg - ok it isn’t so easy

20reps/32Kg - 1 or 2 reps more I would reach failure, I have to choose better the weight

I am limited in this exercise because I don’t have a power rack neither a cage, and I can reach the dips support to handle the bar there so normally I do a clean&jerk to put the bar up. Today my friend helped me with that so I could put some more weight.

Leg Press feet together - unfortunately I also don’t have hack squat machine

2sets 15reps/90Kg + 20reps/90Kg

I decided to do 5 more reps in last set because I was using moderate weights, still testing my knee tolerance. I am now confortable to increase a little more next week.

DB Lateral Raise

1×15reps 2Kg DB’s

3×12reps 4Kg DB’s

DB Rear Raise

3×15reps 2Kg DB’s

DB Front Raise

3×15reps 4Kg DB’s

My shoulders are a weak link,maybe the muscle group where I lift less weight. I don’t have a extraordinary bench press but it’s fair enough. Shoulder training has been an issue, I had already tried to train them alone, I improve but then I don’t go further. Rotator cuff exercises are part of my warm-up and I have to keep going on this.

Knees to chest (but in a double crunch style)

3×20reps

20′ Treadmill PWO

I still feel some soreness in my calves!! It hurts a lot when I walk.

Today is a non Workout day. I feel some soreness in my calves, maybe because I was not training them for some time. Bi’s and back are fine.

My cardio was quite well. I had some appointements in a clinic so instead of driving, I went walking. It was 12-13min in a moderate pace, with a few degrees inclined. Normally I do this a lot because parking in this city is almost impossible. So… I can walk all the city and never use the car. Today I increased a little bit the speed and I suppose I can count that as cardio.

Obviously I can’t sweat so much because it is too cold…

 About diet, I tasted for the first time beef jerky. I think it is a little bit salty but it’s a handy snack for who don’t eat carbs and need something easy to carry (even easier than whey) but because of the salt I will leave it for one emergency snack. If I could do my one but my oven can’t be turned on so much time and beef here is different so keep it simple.

I am also controlling better my protein intake. I am eating 21g each meal to ensure that I won’t discharge it and I am happy because my cravings didn’t appear yet. Neither for fruit. Normally when I go with only 1 fruit serving, I go crazy for apples. This time I am managing quite well.

Eating

1) 4 Egg whites, 1 whole egg, 1cup mushrooms

2) 1 beef burger (medium fat I suppose) grilled, 1 cup g beans, the beef fat was enough, ~130g kiwi fruit

3) 1 scoop whey protein, 6 almonds

4) 50g beef jerky

5) lean fish (around 3oz), 1 whole egg boiled, 1cup g beans

6) it will be beef jerky again because it’s handy and it tastes good

3,5lts water

WOW it was a hell of a workout.

Well, I was afraid of my performance today because I didn’t sleep well and I was feeling a little tired this morning. But some motivation gained instantly boost my energy levels and I was looking forward to workout in the afternoon.

It was back & biceps + calves day.

Warmup: rowing machine 5′, I am completing 1km with a focused and controlled movement.

Joint warm-up.

Wide grip front pulldown

2 warm-up sets 15repsx15Kg and 15repsx20Kg

3×15repsreps 30Kg

 The focus during the movement and the contractions were awesome, I was beting on my muscle-mind connection.

Close Reverse Grip Pulldown

1×12reps with 35Kg, well I went to failure so I decided to low the weight in order to be sure I would complete the reps in following sets

2×15reps with 30Kg

Next time I will add a 3kg DB to have a intermediate weight.

Reverse grip Bent over row

3×15reps 17,5Kg

I prefer this grip because I can control better my elbows.

Note: I use straps in back training because my grip strenght isn’t too much.

Standing EZ Barbell Curl

1×15reps with 10Kg

3×15reps with 12.5Kg

Controlled, focused and maximum contraction movement.

DB Alternate Hammer Curl

3×15reps 4Kg DB’s

Calf Raise no weight

3×20reps

My tip toes suffer a bit in this exercise.

Cardio PWO

20min Treadmill 5% inclined 5kmph

DIET

Empty stomach: 200mg caffeine, 1g Vit C

1) whey, p butter and berries. Calcium

2) salmon, whole egg and salad. Fish oils, calcium

3) whey, almonds. Calcium

4) the same. 1g vit C, elastamine

5) it will be tuna (boiled) with salad or green beans, I haven’t decide yet. Fish oils capsules

6) whey and almonds probably.

Before bed: ZMA

3lts water

My cravings aren’t that much. I am feeling quite good during workout. I feel a lot the muscle contraction and I put all my efforts in the program.

I prefer to workout in the morning but today I would fall asleep in the gym.

Last week was my first week but I had not seen the videos until Wednesday so I was following my own program to restart working out, it was similar but I haven’t done cardio everyday. I had some progress even so because I wasn’t training since November.

This week I started officialy the program guidelines.

• 3 weight-trainings + 20min cardio pwo, it includes 5′ cool down in the end but not the warm-up
• and 4 cardio-only sessions 20min in the other days, once more including some minutes for cool down (this normally takes 3-5min in these days), I slowly reduce the walking pace.

Today is back &biceps + calves, I will log it later.