o-Plan Pogi update

It’s been 2 months since I challenged myself (O-Plan Pogi) to beef up my workouts a bit and gain a bit more muscle. It was suppose to be in time for the beach season but I hit a slump in my workout regiment due the intense humidity and heat this past summer… you can plainly call it laziness. I did manage to do my daily routines but not as intense as I intended them to be.

body: front

body: back

Well the changes aren’t significant at all, though I did gain some muscle mainly in my calf’s, thighs and core. I mainly intensified my running routines and added several exercises to my weight training routines, which are:

• Core
  • planked leg raises (like what you see in Pilates)
  • bicycle crunches
  • leg raises
  • crunches
• Legs
  • Tip-toe Squats
  • Flat footer squats with shoulder weights
  • Barbell Stiff Leg Deadlifts
  • Reverse Dumbell Flys (technically this are for shoulders)
• Running
  • Fartlek Runs
  • dashes

I plan to add several more exercises to my routine, mainly during my running days which would be:

• lunges
• Barbell Rows

Though I didn’t gain much muscle my core section became much more firm and my cardio is much better now; I can do my whole weight and running routines without gasping for breathe and I feel I can push my body a bit harder now. I’ll be sticking to this routine for now and let my body get used to the routine before I add new routines or maybe more weights and repetitions. Overall I’m happy with the results I have, I feel that I’m in a better state of mind and physical condition than I’ve ever been i my entire life.

…perhaps I could’ve gotten better results if I laid off the pizza’s, burgers, and soda; but I’m just not willing to take that sacrifice. Food and soda is one of my few remaining vices and I have no plans of quiting any time soon.

Tagged as: body building, health, life