With this easy life comes complacency and alot of time behind a bar building an expensive beer gut that will never go away, and the inability to listen to anything other than his own voice and stories about America. Enter the tomcats with the urge to stay in shape in this country, and reap the rewards in summer time.
We have our pied pipers who are bound to attract hoards of comely young ladies, but there are always plenty to go around and luckily our Albanian mate the Wombat has a sport science degree and knowledge to get us all ripped. Unfortauntely it requires a month without drinking and a strict diet planned and controlled down to the last calorie. Gotta try it sometime
Fitness in Japan is easily acheived, you can always run and workout yourself, but the gyms here are well worth the money. Rennesance Gyms charge around 13,000 yen a month for masters full time membership to any of their gyms in Kanagawa (or whatever prefecture). Golds is by far the best, open 24 hours and closed only one day a month and more weights than fat girls in NZ (alot). Most gyms are complete fitness centers with pools, studios, golf ranges and numerous other facilities.
For memberships ensure that you get the programme you want, just look at the times theyare pointing at if you dont speak Japanese, they mean times you can and cant train depending on how much you are willing to pay. Everything else you can just nod and say "hai", sign the paper then wag your tail at the best looking gym girl there and she will take you on a tour.
Enter the Wombat with his killer regime
Posts
Ando current training regime (4 days a week)
ReplyDeleteChest
4 sets of 10 reps horizontal bench dumbells from 20kg up to 27kg
4 sets of 8 reps incline bench 20kg to 24kg
Core
3 sets 20 sit ups on incline
3 sets of twist on incline with 10kg weight
3 sets 45 pound crunch machine
3 sets 10 reps leg raises
Arms
3 sets hammer curls 14kg up
3 sets deltoid raises 10kg
3 sets rear lifts 10kg
Back
4 sets 45+ pounds on machine
Legs
Lunges with 10kg weights
5km run on treadmill
Other cardio
40 minutes swimming 3 times a week
Logans Work Out
ReplyDelete4 to 5 times a week depending on recover time.
Day 1 Chest and triceps.
Incline bench press 50kg up
flat bench 60kg up
flat bench dumbbells 18kg up
flat bench butterfly dumbbells 10kg
over head curls 30kg
can't remember the name of the machines but they work.
Legs day 2
Free squats 120kg
Leg press 160kg
Leg raises 57-67kg
Hamstring curls 37kgs
Sitting calf raises 40kgs
Standing calf raises 90+ until it burns
Biceps shoulders day 3
Shoulder press free weight 30kg
Shoulder press dumbbells as heavy as possible helps if you have a
spotter
Shoulder raises dumbbells again heavy as possible
Shoulder fly rises dumbbells as heavy as possible
Curved barbell curls 30kg
Isolated bicep curls 13kg
Hammer curls 16kg
Day 4 Spartan work out
Pull ups
Medicine ball exercise and choose a mixture from above.
Day 5 repeat the process but mix up the order. Note reps and sets
depend on your desired outcome.
Also I work my abs every time with a large range of abs work outs this
always changes depending on the intensity on the day.