Month 5: On Ramadan

(Generic politically correct note: For those that do not practice fasting in Ramadan. The routine mentioned below essentially follows basics similar to intermittent fasting. So both disciplines apply, happy burning!)

What it means, what it should mean
To most, Ramadan marks a one month break from the gym due to horrendous misunderstanding that it's about sleeping through the day until Maghrib sounds, eating, eat some more, over eat later, go to bed, rinse-bloody-repeat.

As Veggiesaurs, we value the spiritual aspect and embrace the true meaning of Ramadan, feeling for those less fortunate whilst growing within, in our case, both figuratively and very much literally.

Ramadan has been coinciding with summer, a match made in heaven to suit our cause; pre-breakfast workouts mean there's only one source of energy for your body to munch on, thine own fat reserves, making it ideal for the stubborner areas to be blasted unmerciful, bringing out the abs and obliques, as well as handsomely carving at the rest of your hopefully solidified foundations.

Exercise is the Yin to your diets Yang, there can be no balance if one lacks the other, Ramadan is perfect for the practice of this mantra, a light breakfast of soup and salad, an even lighter dinner of mostly protein, such as fish, or fava beans for the more reserved vegetarians amongst you, will see us through this month with minimal gain.

The How

I workout on an empty stomach before breakfast during Ramadan, though, I do not focus on weight training as much, here's my formula:

  • I start the workout with 30-40 minutes of high intensity cardiovascular, my preference being Squash.
  • I will perform two random, high intensity abdominal exercises.
  • I will perform two, high intensity mass builders that coincide with the respective muscle group of that day, which go a little something like: 
  • I will perform two random, high intensity abdominal exercises.

And that's all there is to it, rinse, repeat, love; the latter being subjective.

Godspeed, Veggiesaurs, and Happy Ramadan!


 

Less breather, more abs

Salutations, Veggiesaurs!

As June comes to a dehydrated end, we look to the future, and what it means for you.

The future means more abdominal workouts, but first, some science for your face.

Working out stimulates a chemical regulation system that works to keep your body in check, amongst these chemicals is the lovely GH, or Growth Hormone, which works towards muscle repair to eventually increase strength and endurance, GH will go wherever it is needed, at any given time during the muscle repair cycle, it is THIS characteristic that I have chosen to abuse for the next portion of your workout.

As opposed to taking a one minute breather in between each exercise set for whatever muscle I am working out, I now take a ten second breather as I traverse across the astral gym planes towards a fun open space in which to perform one set of a rigorous abdominal workout, this abdominal workout changes with every exercise, not every set.

The science behind this explains itself, whilst working out a much larger muscle than the abdomen, like your back, chest, or quads, the GH release is immense, so why not use some of that on some freshly blasted abs as well?

You can utilize any workout previously mentioned on the blog, pyramidal, dehydration, or general, whilst implementing abs in between each set as explained.

To get you going, here is a link to the cornucopia of ab workouts provided by BodyBuilding.com

Godspeed, Veggiesaurs!
 

Month 4: Day 5: Back and Abs

Pleasantries skipped, get to it!

Exercise
Reps
3x 15
12
10
3x 15
12
10
3x 15
12
10
Abdominal Super Set
4x
4x 30
Cardiovascular (Stairs and/or Elliptical) 
35 minutes

 

Month 4: Day 4: Legs

Leg day is key to an effective work, as previously mentioned, the largest amount of growth hormone is secreted during this time to compensate for massive muscle repair and strengthening.

It is for this reason why I put it smack in the middle of the work week, so it can aide in the reparations of your ailing fibres from previous days, as well as keep a hefty supple of the good stuff for the remaining couple of days for maximal effectiveness.

Saurs, legs, do it:



Exercise
Reps
Bodyweight Squats
1x 40  
(between every exercise to follow)
2x 12
10
2x 12
10
4x 40
4x 25
(Can be done holding a weight plate for added intensity with reduced, slow reps)
Cardiovascular (Stairs and/or Elliptical) 
35/45 minutes

You will note I have assigned squats in between each exercise without weight, this is only to capitalize on the sore and pumped state of the remaining leg muscles, creating micro tears that promote protein synthesis and extra buildup.

Godspeed, Veggiesaurs, stay hydrated!


 

Month 4: Day 2: Chest


Chest, how can you NOT love it?
The guy and girl friendly toning version.

Exercise
Reps
Dumbbell Chest Press (Flat)
4x 12
10
8
6
2x 12
10
2x 12
10
4x 40
4x 25
Cardiovascular (Stairs and/or Elliptical) 
25 minutes

 

Month 4: Week 1: Day 1: Arms


Month 4, week 1, day 1, arms, small talk skipped, make me proud!

Exercises that were not previously explained can be clicked on for videos brought to you by our friends at Bodybuilding.com!



Exercise
Reps
Barbell Bicep Curl
4x 12
10
8
6
2x 12
10
2x 12
10
4x 12
10
8
6
Triceps Dip
4x 20
Cardiovascular
25 minutes
 

On Summer

I apologize, Veggiesaurs, for my not updating in a while, it has been a very hectic couple of weeks on the academic front.

No matter!

The soundcrafting and ever lovely Rayan Kattoua and myself have been working 'round the clock to come up with new, innovative, and devastating workout combinations that should see you through a gauntlet of hurt.

Numbers
Our waists have shrunk miles since we began and our weights have been keeping a steady plateau of lean muscle and some pretty stubborn fat that we look to obliterate, some numbers for you:

Hakeem
34" Waist
81 kg

Rayan 
32" Waist
75 kg


The plan
Now, with the dehydration program still in full swing, we've environmental factors that only further aid our clean cutting process; summers in Saudi are not known for their gentle beach breezes, you'll sweat, alot, so anyone looking to bulk up pursues a fruitless venture, we turn our sights now only to rip up, and here's how we're going to do it!:


This week will progress normally and with the previous schedule, starting next week, however, we start with the new babies.

Godspeed, Veggiesaurs!








 

On Legs

Greetings and salutations, 'saurs!

A brief, yet important tidbit of wisdom I bestow upon you today, then you can go back to your things and whatchamabobbers.

Fact: The tearing of muscle fibres triggers a chemical process that ultimately promotes the rebuilding of said muscle via Growth Hormone (GH), which has a systemic (Body-wide), not just a local effect; the bigger the muscle, the larger the amount of GH released.


Fact: Your upper body (Abdominals upward) shapes up roughly 40% of your body's total muscle mass, your lower body (Glutes downward), shapes a whopping 60% of your body's total muscle mass. 


Fact x Fact = Fact 2   : A well executed leg workout will see the largest amount of GH secretion on a systemic scale, bringing you better, symmetrical results on a regular basis, aiding your already exhausted upper body in faster, more efficient repair, which is why Lower Body day is always at the end of a Veggiesaurs week!




Tear some fibres for me, Godspeed, Veggiesaurs!
 

Month 3: Death by Dehydration

The pyramidal period of your workout regimen has paved a vital path on your road to greatness, but now, we up the ante a bit, Veggiesaurs.

During the past two weeks, the lovely Rayan Kattoua and myself have concocted a deadly routine that sees you good and defined by the end of it, using naught but simple physiological deduction, like we do here at Veggiesaurs.

The Physiology

When isolating a muscle during a workout, say your biceps, blood rushes to that muscle due to its increasing oxygen demand, the veins and arteries are good and patent for delivery of blood, the muscle fibers fair and tense to withstand the pressure applied to it; once blood and nutrient flow is adequate, the muscle will gain a natural, very temporary pump, the skin will react with a mild increase in elasticity, due in part to sodium retention and assorted electrolyte retention.

SO, in theory, if one could dehydrate the muscle during this period, expending all electrolytes and water, whilst keeping the muscle fibres good and tight, one would gain a slightly lighter, but apparent, prolonged pump, not only will it look good for a good while after the workout, after repeated bouts of dehydrating the muscle, one can work under extreme circumstances due to the involvement of compensatory mechanisms to keep the body going.

How it's done

Attire and displaced cardio.

Yes, attire and displaced cardio.

Putting said theory to the test, Rayan and I donned much thicker garb to the gym, as opposed to shorts and tank tops, we spruced up with thick hoodies and sweatpants; as opposed to cardio before the workout, we would perform extended cardio after  the workout.

The change we saw from the first couple of days were a deciding factor in our deciding to stick to this routine for the coming three months, and as usual, you'll be joining us come Saturday.


The routine

The workout is exactly the same as your pyramidal routine, only they will not be done in pyramidal fashion, they will be done in normal, single sets, with a 30 second breather (Tone) and a one minute breather (Build) between each set, using the aforementioned weight pattern for those who look to build or tone.

Notes 

  • It is imperative that you employ a set of pull ups or push ups on pull and push days, respectively, by replacing the last exercise of every routine with them.

  • I say dehydrate the muscle, not yourself, drink PLENTY, if not more, water then you would usually drink during this routine, as the amount of perspiration is immense and requires constant rehydration.
 

On Stretching

Stretching guarantees you won't pull a muscle, it guarantees proper form if done adequately, but don't take it from me, Kermit the Frog is an authority on stretching, here he demonstrates fifteen different stretches, what they work and how they work them.

Enjoy!
 

On push ups and pull ups

With the pyramidal sets still ongoing, and after a fair amount of time at the gym, you have familiarized yourself with most workouts required to keep you both fit and healthy, and where that's all good and well, it means next to nothing if you cannot lift your own weight.


The set up
Push ups and pull ups are two of the greatest challenges the beginning fitness enthusiast has to overcome, and it takes time, it takes determination, and ALOT of effort to get it right and eventually pull off a decent number of reps using the multiple variations of both exercises.

the workouts you have been performing have slowly been setting you up to perform these bad boys, but you'll never be able to form-fittingly pull one off until you actually incorporate them into your workout.


Incorporate
So let's try this, for this week, eliminate one exercise from the given schedule and perform one set of either push ups, or pull ups (Push ups are best performed at the end of chest and shoulder day, pull ups ideally done on back and arm days)

Below are links showing the multiple variation of the two exercises, from beginner, to advanced sets, go slow, don't get injured, and keep it in form, you'll thank me later.





Godspeed, Veggiesaurs!
 

On venous return

Circulation

Circulation, simply put, is the process in which arteries send oxygen rich blood from the heart to the body, veins send deoxygenated blood back to the heart for reoxygenation and the cycle repeats itself.

The blood flowing through you is not exempt from the laws of physics, it abides by the same laws of gravity that you do, the blood flow to your lower limbs requires a large amount effort on the bodies part to return it in adequate amounts to the heart, this effort comes from nerve stimulation of the veins, inducing contraction, and largely, your calves.


On calves

The gastrocnemius, or calf muscle, is the mainstay of external pressure exertion upon the veins, sending blood back up towards the great veins and eventually, the heart.

Should veins depend solely on nerve stimulation for return to the heart, inevitable weakening of the veins and inadequacy of their valves occur, leading to droppage of blood back to the lower limb, resulting in a burning feeling in at certain parts of your lower limb when any effort is performed that only subsides when at rest, and, if left unchecked, will persist through rest and will only be relieved by lifting the paining limb at a vertical angle, allowing gravity to do the job your veins could not, returning blood to the greater veins.


The pudding

During a workout your circulation rate increases to meet the bodies high oxygen demands, eventually you reach a point when you can work no further due to an immense burn and muscle failure, aside from the process of acid seeping into the muscles, which I will explain in later posts, the burn is largely due to deoxygenation and lack of upkeep of blood to the heart.

So, since the neural pathway of venous contraction is beyond our control, why not isolate our calves, work them more than once a week, in order to increase the mechanical pressure on our veins, get the blood to our hearts faster and with less neural effort, and as a result, experience prolonged workouts and prolonged stamina before burning out?

Give it some thought, Veggiesaurs, stairs are your friends, leg day should NEVER be neglected, I will post the workout plan for the week, tailoring it to increasing our peripheral venous return, stay tuned!
 

On month 1

Current Weight   85 Kg                                                Current Waistline: 35"



The first month has been an enlightening one for both me and the initial Veggiesaur recruits, finding their weaknesses and exploiting them, realizing their strengths and building upon them, and feeling the difference in daily life, both fitness and health wise.

I am pleased with my initial recruits, your results are promising, but we're still at the base of the mountain, we have a long, long way to go.

Another two weeks of focal pyramidal sets will continue to work us to extremes before we drop the weights and enter the aerobic phase, which may seem like a promising break, will sweat you to a puddle of fit nothingness, I will update throughout the week; Godspeed, Veggiesaurs!

Switch it up, reverse or alternate the schedule, surprising your body out of a routine and maximizing results!
 

Week 4

If you haven't already, give That Jeddah Podcast a listen, as the lovely Ms. Nesreen Tamano gets the gritty details on the Dawn.

And now, to business!:
  • A simple change will add a world of hurt to your workout, but I have faith in you lot; to every workout specified in the last week, you will add ONE SET, not one rep, no, one set.
  • This applies to abdomen as well, cardio will go unchanged.
  • Stay nourished and hydrated, the diet portion of the workout is on the way and I need you all to be alive.

Remember to send me your tales of the tape by weeks end, I look forward to seeing how you're all doing!

Godspeed, Veggiesaurs!
 

Week 3, Wednesday: Arms and Abdomen

Arms day is the perfect way to start the weekend, you get a nice tone and a decent swell, you'll fill out your garbs nicely and you'll thank me for it; the week has come to a tiring close, enjoy your off days while you can, eat healthy, and I'll see you all next week!


Progressive


 Regressive


Standing Bicep Curl
(For an increased, isolated state of tension, try alternating the curls, as opposed to doing both arms in unison) 
Hammer Curls
(Notice the difference between the hammer curls and the standing bicep ones, in that hammer curls are done with a consistently vertical grip on the dumbbells, as opposed to the transitioning horizontal grip of the regular curl)

Concentration Curls

Overhead Extensions




Abdomen
  • Three sets of the two different exercises groups mentioned this past week, rest for thirty seconds between each group, and for one minute between each set.




 

Week 3, Tuesday: Shoulders and Legs

Shoulders are a small muscle group, they unleash a concentrated burn that no other muscle can put you through, today we train shoulders, and on our everlong journey of core building, we perform squats, topped with adequate abs blasting, today shall be fun, good luck!:


Progressive


Regressive



Dumbbell front raise
Dumbbell side raise

Seated dumbbell press



Abdomen
  • Perform the abdominal routine mentioned on Saturday

The week is almost over, stay hydrated, don't pass out on me now, Godspeed Veggiesaurs!
 

Week 3, Monday: Cardio and Abdomen

Cardiovascular and abdomen day will serve as a recuperating period for thine aching bones and a general fat blaster to keep the stress on the abs and sides consistent.


  • 45 minutes divided amongst three different forms of cardio, no break in between.
  • Abdomen will consist FOUR sets of the abdominal workout performed the day before.

It should be noted that minimal salt, sugar, and carbonated drinks should be imbibed during this period of time, this is obvious, but some times the obvious must be stated.

Godspeed, Veggiesaurs!
 

Week 3, Sunday: Back

Like lower body, you'll find most skip back day, this shan't be the case on my watch! Here's to it!:

Progressive


Regressive



Unfortunately, Blogger is currently having issues with video uploads, but the good folks at Pertrainer have a fine assortment of usable GIFs to make life easier for the lot of you! 


Frontal Reach

Pullovers





Abdomen
  • The abdomen will be blasted by three sets, branching out into two sets of three different exercises.
  • Each exercise will be given 25 reps.
  • The first set will be the one you've been practicing in the past two weeks, this should have stabilized your core enough for you to follow through with additional exercises.
  • The second set will add three new exercises: The Double Crunch, the Flat Bicycle Kicks, and Sideways Crunch.
  • The second set will be performed 30 seconds  after completion of the first, no longer.
  • After completion of both sets, rest for 45 seconds, then begin again.
Double Crunch
(Go nice and slow here, really squeeze it out)


Flat Bicycle Kicks



Sideways Crunch
(25 reps on one side, switch your legs to the opposing side, then go for another 25)



 

Week 3, Saturday: Chest

Pleasantries skipped, you work now!


Progressive



Regressive


For the first week, the abdominal super set of weeks 1-2 will apply here, and they will be done, EVERY DAY.

Godspeed, Veggiesaurs!
 

Week 3-4: Focal Pyramidal Super Set

Weekend is over, time to prep for the grueling week to come.

Here we will be introduced to a new breed of workout method, the pyramidal super set.

Methodology:



  • The Pyramidal super set focuses on working a specific muscle group, using progressively increasing or decreasing weight, in rapid succession, with no break in between, with varying effects depending on the desired results.
  • Using  the PROGRESSIVE  method: By increasing weight and decreasing reps, one will see their muscles to maximum pump due to micro-tearing of the muscle fibres and increasing blood supply giving rise to mass, which in the future, can be capitalized upon by reversing the pyramid, which will drain the muscle of water and salts, setting you up for both mass and definition.
  • Using the REGRESSIVE  method: By decreasing weight and increasing reps, one will give rise to an opposite effect, a temporary pump, with eventual maximizing of definition due to muscle drainage, sticking to this method solely will see you to a more toned and define physique, as opposed to a larger one.
  • Your abdomen will play a much larger role in this routine than the previous weeks, and will be worked every day, as opposed to twice a week.
  • Schedules for both methods are available, but it is imperative that if you begin the week with one, that you stick with it for the following week, and not switch up half way.



Progressive Workout 
  • To start, all workouts will be dumbbell based, as these workouts are difficult and a bar may be overkill for the less experienced gym goer.
  • Pick out three sets of dumbbells, medium-heavy-max, with maximum being a weight in which you can barely pull off six reps.
  • Start with the medium weight, then progress to the respective weight scale, doing the reps specified with no break until ending with the max weight.
  • Take a maximum of one minute to catch your breath, then proceed to the second set.

Regressive Workout
  • To start, all workouts will be dumbbell based, as these workouts are difficult and a bar may be overkill for the less experienced gym goer.
  • Pick out three sets of dumbbells heavy-medium-light, with heavy being roughly 80% of the maximum weight you can lift, and light being weights you can barely pull off twenty reps with.
  • Start with the heavy weight, then progress through the aforementioned weight scales respectively, doing the reps specified , with no break until ending with the light weight.
  • Take a maximum of one minute to catch your breath, then proceed to the second set.


The Schedule 






I will release the Chest schedule later this evening, Godspeed, Veggiesaurs.

 

Week 1-2 Overview

  Greetings, Veggiesaurs!

The first two weeks were a warm up, mere stepping stones for the things to come, weeks 3-4 will introduce us to the brutal focal supersets and abdominal routine, where a torturous pyramidal method of lifting weight will push even the most valiant saurs to their limits, I will post the workout later this evening.

For now, here's how the last two weeks went down for the Veggiesaur community!

  • Of the 27 Veggiesaurs, the average weight loss amongst them in two weeks was 3 Kg, or 6 lbs! 
  • Of the 27 Veggiesaurs, 14 have noticed a loosening of the waist line!
  • Of the 27 Veggiesaurs, none were injured!
  • Of the 27 Veggiesaurs, none felt malnourished!
  • Of the 27 Veggiesaurs, 8 have converted to full vegetarianism!
My tale of the tape:

Starting Weight: 88 Kg                                                   Starting Waistline: 36"
Current Weight: 87 Kg                                                   Current Waistline: 36"               

****

You bring me pride, Veggiesaurs, we've quite the year ahead, but if results remain equally impressive and consistent, you shall be unrecognizable come its end.

Stay tuned for your weeks workout later this evening, Godspeed, Veggiesaurs!