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Welcome to the Dungeon !!

ron b in gym

Welcome to Ron's Training Hall. This site displays my training routine and any cool information and pics relating to the wonderful world of bodybuilding and endurance training.

In the training table below all reps/sets are first started with a warm-up up to the weight listed in the table. My goal is to get consistent with my program. I am using the Army testing methods for bodyfat. Using AR 600-9, a measuring tape, and a scale. The bodyfat estimator can be downloaded Here. The Army bodyfat test isn't the best way to measure bodyfat but I use it to measure progress. The best way to measure bodyfat is a pool. I lift weights but within the morngings and days in between I do cardio. It's very important not to leave out cardio, it allows me to recover from each workout and I make cardio as the lifting of the respiratory system. In fact, cardio is more important in truth than lifting but both are very important to do. So never leave out cardio. Cardio training if done properly can be very rewarding because running for long distances strengthens the heart and lungs.

The Poem of Iron

The Iron never lies to you. You can walk outside and listen to all the talk. Get told that you are a God or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Minimum Cardio Training and Heart Rate Zones

The minimum recommended amount of fitness is 30 minutes of moderate Cardio 6 times a week. or 60 minutes 3 times a week. The alternate exercises have several 30 minute workouts. For cardio fitness it does not matter what you do as long as it raises your heart rate to either a bat burning zone 60-65% - Z1 or 65%-75% - Z2 or cardio fitness zone. 75-82% - Z3 or 82-89% - Z3 of your maximum heart rate. For really fit people you can go to 89-94% - Z4 or 94-100% - Z5. The last two are an extremely vigorous zone where you are in exhaustion phase. The target heart rate should be achieved based upon your goals.

Most times we may have two goals one being fat loss and also being in athletic shape, so what your workout is you can mix it up, The heart rate zones are designed to target the use of energy used. The higher heart rate zones target using your carbohydrates, while the lower zones target your fat burning stores. Both target both but some at higher r lower percentages. You can still go extreme for fat loss just understand that it's burning your carbohydrates more than fat.

My heart rate zones:

Max heart rate for a 39 year old 181 BPM; Z1-109-118 BPM       Z2-118-136 BPM,       Z3-136-149 BPM,       Z4-149-161 BPM,       Z5-161-171 BPM,       Z6-171-182 BPM. I set my heart rate monitor to 136-171 BPM for cardio endurance zone. Most times I average around 160 BPM when I"m doing cardio. Lifting I peak out around 165 BPM but during rest drop down to 130 BPM between sets.

FITNESS CONDITIONING PROGRAM
CHEST AND BICEPS Bench press (10 reps/5 sets of 70 Lbs DB) Inclined Bench Press (10 reps/5 sets of 60 Lbs DB) Flat Bench flies (10 reps/5 sets of 60 Lbs DB) Preacher Arm Curls (10 reps/5 sets of 40 Lbs DB) Preacher Hammer Curls (10 reps/5 sets of 30 Lbs DB) Preacher Inverted Bar Curls(10 reps/5 sets of 60 Lbs)
CARDIO
60 minutes of Cardio Endurance Training
SHOULDERS AND ABS Military Dumbbell Press (10 reps/5 sets of 50 Lbs DB) Reverse flies(10 reps/5 sets of 30 Lbs DB) Shoulder Shrugs (10 reps/5 sets of 200 Lbs) Sit-ups (BW 70,60,50,40,30 reps) Flutter Kicks 4 count(BW 40,35,30,25,20 reps) Scissor Kicks 4 count(BW 40,35,30,25,20 reps)
CARDIO
60 minutes of Cardio Endurance Training
BACK AND TRICEPTS Reverse grip pull-ups (BW 10,9,8,7,6 reps) Dumbbell rows (Middle back) (10 reps/5 sets of 80 Lbs DB) Bent Over Barbell Row (10 reps 5 sets of 115 Lbs) Diamond Pushups (30,25,20,15,10 reps) Bench Triceps extensions (10 reps/5 sets of 80 Lbs) Dumbbell Triceps Isolation extensions (10 reps/5 sets of 15 Lbs)
CARDIO
60 minutes of Cardio Endurance Training
LEGS Barbell squat (10 reps/5 sets of 200 Lbs) Lunges (10 reps/5 sets of 20 Lbs DB) Stiff Leg Dead-lifts (hamstrings)(10 reps/5 sets of 50 Lbs DB) Side Leg Raises (Adductors) (10 reps/5 sets of 10 Lbs ankle weights) Side Leg Raises (Abductors) (10 reps/5 sets of 10 Lbs ankle weights) Standing Calf Raises (10 reps/5 sets of 200 Lbs DB)

****************************************END OF WORKOUT PROGRAM****************************************

LIFTING WORKOUTS
CALORIES BURNED
chest and bicept workout
1543 calories
back and tricep workout
1374 calories
shoulder and abs workout
1713 calories
leg workout
???? calories
FAT BURNING ZONE TRAINING 50-60% (90-108 BPM)
CALORIES BURNED
60 minute fast walk with 20 Lbs vest and 2 Lb hand and foot weights
500 calories
CARDIO ENDURANCE TRAINING
CALORIES BURNED
30 or 45 or 60 minutes beginner Cardio endurance Training
1.5 min per exercise

side to side Rest/Cardio Kickboxing
jumping jacks Rest/Cardio Kickboxing
high knees Rest/Cardio Kickboxing
ski slolom Rest/Cardio Kickboxing
high jumpers Rest/Cardio Kickboxing

800, 1183, 1640 calories
30 or 45 or 60 minutes beginner Cardio endurance Training
1.5 min per exercise

burpees Rest/Cardio Kickboxing
long jump Rest/Cardio Kickboxing
supine bicycle Rest/Cardio Kickboxing
bodyweight versa climbersRest/Cardio Kickboxing
hurtle jumpers Rest/Cardio Kickboxing

800, 1183, 1640 calories
30-45-60 minutes of Cardio Kickboxing with 20 Lb weighted vest and 2Lb hand weights and foot weights
776, 1250, 1551 calories
30 - 45 - 60 minute run
804, 1352, 1803 calories
4 (30 min),6 (45 min) 8 (60 min) sets of pushups, situps, squats 80,70,60,50,40,30,20,10
650, 1051, 1452 calories
ALTERNATIVE WORKOUTS
CALORIES BURNED
3 hours ruck march with 40 Lbs vest
4917 calories

Recuperation is essential so the body can build itself back up !!!

Just for some motivation.

INTERNET LINKS

Cardio: How Much Cardio Should I Do to Lose Body Fat Calories burned calculator Can You Burn Meaningful Calories Lifting Weights?

YOUTUBE LINKS

Blade2 - The Roots: Tao of the machine The best of Kevin Levrone Ronnie Coleman- The Man Without Fear
Why Do I Run? Branch Warren 2007 Arnold Classic Bodybuilding - A lifestyle
Arnold Motivation The Blade Dexter Jackson - Massive Workout NFL A Game of inches
The best of greatest Ronnie Coleman 2007 24 Hour Ghetto Workout FREESTYLIN ON THE PULL-BAR
Mike Tyson daily training routine Bodybuilder Frank Zane - Mr Olympia posing Frank McGrath video (animal pack)
Animalpack.com Billy Blanks training My better is better than your better

To leave the Dungeon Click Here

ALTERNATE EXERCISE PROGRAM IF GOING TO BALLYS
CHEST AND BICEPS Bench press (10 reps of 205,225,245,225,205 Lbs) Inclined Bench Press (10 reps of 115,135,155,135,115 Lbs) Flat Bench flies (10 reps of 60,65,70,65,60 Lbs) Preacher Arm Curls (10 reps of 40,45,50,45,40 Lbs) Preacher Hammer Curls (10 reps of 35,40,45,40,35 Lbs) Preacher Inverted Curls(10 reps of 35,40,45,40,35 Lbs)
BACK AND TRICEPTS Reverse grip pull-ups (BW 10,9,8,7,6 reps) Dumbbell rows (Middle back) (10 reps of 70,75,80,75,70 Lbs) Hyperextensions with 35 Lbs(Lower back)(BW 15,20,25,20,15 reps) Diamond Pushups (40,35,30,25,20 reps) Bench Triceps extensions (10 reps of 75,85,95,85,75 Lbs) Standing Dips (BW 12,11,10,9,8 reps)
SHOULDERS AND ABS Military Dumbbell Press (10 reps of 50,55,60,55,50 Lbs) Upright rows(10 reps of 85,95,105,95,85 Lbs) Shoulder Shrugs (10 reps of 205,225,245,225,205 Lbs) Sit-ups (BW 70,60,50,40,30 reps) Flutter Kicks 4 count(BW 40,35,30,25,20 reps) Scissor Kicks 4 count(BW 40,35,30,25,20 reps)
LEGS Leg Press (10 reps of 6PL+25,6PL+35, 7PL,6PL+35, 6PL+25 Lbs) Leg extensions (10 reps of 225,235,245,235,225 Lbs) Leg curls (10 reps of 120,130,140,130,120 Lbs) Hip Adductors (10 reps of 170,180,190,180,170 Lbs) Hip Abductors (10 reps of 150,160,170,160,150 Lbs) Standing Calf Raises (10 reps of 205,225,245,225,205 Lbs)