Today At Gym - 08/19

This morning I did not play squash as usual and spend a lot of time on the cardio machines instead.

Looking at my maximum and average heart rate it would seem that a game of squash puts a lot more strain on you. I also had to be satisfied with a slightly lower calories burned reading than usual.

I did however really enjoyed my cardio session - I could go at it quite hard when I wanted to without getting too tired. It is such an amazing feeling to know that you are fit!

Start Time	06:12
Duration	80 minutes
Calories Burned	1170 kcal
Session Type	Cardiovascular Training
Session Focus	Rowing Machine (20 min), Arm Cycle (20 min), Stationary Bike (20 min), Elliptical Trainer (20 min)

Like I mentioned before progressive overload is a very important part of any body building routine. While I am still very happy with the program I am currently following I do feel that it is time to begin adding weight in a more systematic fashion.

What I intend to do is to increase the weight I am lifting every week (for every exercise) with the smallest increment available to me. This will ensure that every week I will be attempting to lift more weight, thereby stimulating continued muscle growth while preventing my body to adapt.

Naturally it will be naive to think that I will just be able to keep adding weight indefinitely, eventually I will stall on one or more exercises and will not be able to perform all my reps.

What I will do is if I fail to perform all the reps is to try two more workouts with the same weight. If after this I am still unable to do all the repetitions I will perform what is known as a deload.

When deloading I will decrease the weight I last tried to use by 10% and then repeat the incremental scheme again to get past my stalling point within a couple of weeks.

You will notice that  with deloading I am basically just giving my body time to recover from build up fatigue to help me reach new heights.