I Have Done it Again, But Variations are the Key!

Ok I know I change my workout more than I change my underwear, but variation is the key with strength training and cardio!

I sat down for over an hour with books, magazines, posters and the internet and put together 3 different workouts, a different one for each of my 3 strength training days, still doing 3 circuits. Lets take a look at them;


  1. Weighted Crunch 12x
  2. Raised Knee-in 12x
  3. Saxon Side Bend x10
  4. Bridge 20 seconds
  5. Back Extensions 12x
  6. Squats with Dumbbells 12x
  7. Pile Squats with a Dumbbell 12x
  8. Split Squats with Dumbbells 12x
  9. Bench Press 12x
  10. Fly 12x
  11. Bend-Over Row 12x
  12. Shoulder Press 12x
  13. Lying Triceps Extensions 12x
  14. Biceps Curl x12


  1. Long-arm Weighted Crunch x10
  2. Flutter Kick x20
  3. Speed Rotation 10x
  4. Side Bridge 20 seconds each side
  5. Superman 10x
  6. Front Squat 12x
  7. Pile Squat with Dumbbells 12x
  8. Leg Curl 12x
  9. Push Ups 12x
  10. Slow Fly 10x
  11. Bent-arm Dumbbell Row 12x
  12. Upright Row 12x
  13. Hammer Curl 12x
  14. Close-Grip Bench Press 12x


  1. Sicilian Crunch 8x
  2. Push-Aways 10x
  3. Two-Handed Wood Chop 10x
  4. Towel Roll 10x
  5. Swimmer’s Backstroke 5x
  6. Bulgarian Split Squat 10x
  7. Power Clean with Jump 8x
  8. Seated Calf Raise 10x
  9. Slow Push Ups 10x
  10. Slow Bench Press 10x
  11. Pullover 10x
  12. Bicep Curl to Overhead Press 10x
  13. Tricep Dips 12x
  14. Standing Scarecrow 10x

Interval TrainingTue, Thu & Sat


  1. Cat Pose
  2. Mountain Pose
  3. Standing Forward Bend
  4. Lunge
  5. Tree
  6. Standing Side Stretch Pose
  7. Downward Facing Stretch Pose
  8. Cobra
  9. Child’s Pose
  10. Seated Spinal Twist
  11. Seated Forward Bend
  12. Relaxation Pose

Exercise Bike: 20 seconds as fast as I can, then 20 seconds pause (this is one set) 8x – I am taking Steve’s tweak on board by changing the lengths of my pause; 20 seconds, 40 seconds & 1 minute – then restart cycle again.

February’s Progress Photo & New Cardio Plan (Yet Again!)

I am not that happy with February’s progress photo.  I am happy with the progress that I made but in January’s photo I wore the wrong clothes.  Anyway I have corrected it now.

On the left hand side you’ll see January’s photo along with the new one I took today. I have also taken another photo with a tighter top so progress will be more noticeable in the months ahead.

A New Cardio Plan

As much as I hate cardo I know that it will determine the effectiveness of my whole workout routine.  I have been digging again and looking for something that I will enjoy doing and will help burn fat without disrupting my muscle recovery time too much.

Interval Training; on my exercise bike I will go as fast as I can for 20 seconds, then a 20 second pause (this is one set) 6x

Yoga; yes that’s right you heard (read) me right, I am going to try yoga as part of my in-between-workout sessions.  I am currently scanning the internet and pulling from many resources and will put together (and put into practice) some yoga moves and then post them tomorrow after I have tried them.

Workout Review: Conqured Cardio

Yes! I tackled my cardio workout today and managed to slog my way through it. I don’t know what it is about cardio that I don’t like, maybe because I am on an exercise bike, I’d rather be out in the open. But then again I am living in the second largest city in Indonesia with a population over 3 million people. A city that never sleeps with petrol and diesel fumes racing into the air, I’m probably healthier and safer on my exercise bike.

Also the fuzz (cops) here are infamous for looking for ‘uang kopi’ (coffee money – AKA money on the side). I got stopped once for walking on the wrong side of the street, I’m serious. This brave PC Plod told me that I had to pay a fine as I had walked on the wrong side of the street. I brought it to his attention that there were about another thousand people walking on this side of the street. He made me wait there for about 45 minutes until a senior officer came on the scene and gave out to him for being such an idiot and let me go. I was glad that day I had a magazine with me.

Ok back to cardio. I managed only 10 minutes on the exercise bike this morning. I am determined to make 20 minutes on Thursday.

Workout Review: 1st Time Doing Workout Two

That was tough to say the least. But my muscles were burning and sweat was lashing off me from everywhere (ugly thought, huh?). I’ll go through each exercise and give you the details;

Raised-Feet Crunch (Upper Abs) 12x = A little more tension on the abdominal area and that lovely burn came back.
Raised Knee-in (Lower Abs) 6x = My right hip was playing up during this exercise. There was a nipping feeling in my hip joint. Maybe just have to get my hips use to getting into this position.
Corkscrew (Obliques) 8x = One word for this DISASTER! I could hold my legs up, but pushing my big bulky frame up and then twisting it. I couldn’t keep any form for this exercise. I’ll keep trying it until the end of the week and then review myself again.
Swim (Lower Back) 10x = This went well, I felt more across my belt line than usual.
Squats with Dumbbells (Glutes) 12x = Yeah the going up part is a lot harder now than before. But all is good and glutes are burning.
Pile Squat with Dumbbells (Hamstrings) 12x = Just like the squats with dumbbells this is more effective and I can feel the extra tension.
Fly (Chest) 12x = Going good with the fly, this time I am doing my fly slower and I am feeling it burn!
Bench Press (Chest) 12x = Again just like the fly I am slowing down on this one and letting my chest muscles burn and it feels good.
Bent-Arm Dumbbell Row (Back) 12x = I really enjoyed this and I can really feel it in my shoulder blades. Awesome!
Side Raises (Shoulders) 12x = I need to work on this one. I am having difficulty pushing the weights up to shoulder hight, but I am going to keep pushing until I can.
Hammer Bicep Curl (Biceps) 12x = Excellent, not only am I feeling this in my biceps but I am now feeling it in my forearms.
Tricep Press Up (Triceps) 12x = Another tough one, but I managed to push this one through with good form and I can feel my muscles noticing the extra work on this one.


I managed to do this circuit twice this morning. I had to really push myself with this, not only because it was a new workout but also because I didn’t get a good sleep (my son is teething 🙂 so fun all round!).

I haven’t added any weights to my dumbbells; one dumbbell has two 2.5kg (5.5lbs) plates and then the bar is 1.5kg (3.3lbs).

So 1 dumbbell is a total = 6.5kg (14.3lbs).

I am lifting a total of 13kg (28.6lbs)

Home Abs Workout

Here is a cool abs workout that I found on the you know what tube that I’d like to share with you all. He’s a big bulky guy ::git!::

Workout Upgrade – Start Burnin’

So next week I am going to be stepping up my strength training workout. My muscles have already gotten use to my current workout so it’s time to start them burnin’ again!

Check out my workout upgrade;

Mon, Wed & Fri – Strength Training

  • Raised-Feet Crunch (Upper Abs) 12x
  • Raised Knee-in (Lower Abs) 6x
  • Corkscrew (Obliques) 8x
  • Swim (Lower Back) 10x
  • Squats with Dumbbells (Glutes) 12x
  • Pile Squat with Dumbbells (Hamstrings) 12x
  • Fly (Chest) 12x
  • Bench Press (Chest) 12x
  • Bent-Arm Dumbbell Row (Back) 12x
  • Side Raises (Shoulders) 12x
  • Hammer Bicep Curl (Biceps) 12x
  • Tricep Press Up (Triceps) 12x

Tuesday, Thursday & Saturday – Cardio Interval Training

  • 20 minutes on an exercise bike; starting with a 2 minute average pace and then a 2 minute fast pace (this is one set); doing 5 sets.

NOTES:My blood pressure a lot better now, so that’s another reason to step things up (especially with my cardio). My goal with this new workout is to do three circuits each session. I am also wanting to push and get on top of my cardio workout as I only followed the cardio workout once since I have started this year. Sunday is my day off.

If anyone has any tips/suggestions for my workout please give me a comment, thanks!

New Phrase Log: Interval Training

From the amount of stuff on the internet about ‘Interval Training’ I am probably the last person in the world to catch on, so let me have my moment. ::grin::

Steve from No More Fat Dad kicked me off with this and I went-a-lookin’ (intentional) for the latest scoop on the subject.  I was expecting rocket science and I got; slow, fast, slow, fast, slow, fast…… you get the picture? 

Ok it seems that our body naturally (is a lazy sod!) tries to conserve energy when we do some cardio at a steady pace.  So basically doing the same pace for 30 minutes after about 5 minutes our body has buggered off into autopilot and starts to conserve the little bugger calories that we are trying to squeeze out of our sweat pours. ::sigh::

Sorry If I sound a little emotional, just a little annoyed to find out that my body has been working against me every time I do cardio………. the whole one time that I have done cardio this year…….err 

Ok so if we go fast, then slow, then fast, etc, etc we trick our bodies from going into hyper sleep and storing calories and we can burn off more fat. Now this is the theory, I am going to put this into practice next week and see how it goes.

Check out Steve’s comment on the ‘Workout Update – Bulking Up‘ post as he has kindly given two great links on interval training.