Week 1 - Alternating cycle: Heavy vs High Reps
The beach trip was lots-o-fun…….but TOO SHORT. Boogie boarding, playing frisbee, building sandcastles, relaxing the diet, etc. Yep, diet was not stellar, but could have been a lot worse. I did manage to get a cardio & abs workout in one day. Went for a 2 mile jog, followed up by 15 min’s of sprint intervals. I can really tell the difference between running on the treadmill & running outside on hard pavement with hills & uneven surface. Made my quads, knees & feet sore. But it’s all good. Ready to get back to it on strict clean eating & starting the new workout cycle this week. An alternating cycle of 1 week heavy, followed by a high rep week, then back to heavy for a week, etc. Will try this for 2-3 months.
WORKOUT TODAY — CHEST:
(Heavy: 5-8 reps, 45-60 sec’s rest)
– Decline bench press, alternated with decline flyes (4 sets ea, dropset on last set of each)
– Flat bench press, alternated with flyes (4 sets ea, dropset on last set of each)
– Incline DB press, alternated with incline flyes (3 sets ea, dropset on last set of each)
– Pec Dec Machine (4 sets, dropset on last set)
CARDIO: 36 min’s of intervals on the elliptical. Heartrate 150-165.
OBLIQUES: Side bends (2 sets each side w/ 25 lb wt, then 2 sets w/ 35 lb wt, 10-15 reps)
ABS: Crunches with 25 lb wt (4 sets, 2 dropsets on the last set)
Just getting to the gym IS a successful workout! 
July 27, 2009 at 6:02 am
I’ve been thinking about cycling heavy and high rep weeks for a while now, so I’m curious to see how it goes for you. Glad you enjoyed your vacation!
July 27, 2009 at 6:52 am
Wow! That sounds like such fun!!! You did a fantastic job working in the training too!
July 27, 2009 at 8:25 am
so glad you had a great vacation with the family, sorry it was too short, I know how that is… Back and going strong on the workout! can’t wait to see those abs coming thru!
L
July 27, 2009 at 9:34 am
Good to see you back Al, glad you had fun on your much deserved break from it all. Nice chest workout today. Keep kickin it!
July 27, 2009 at 11:20 am
I like the idea of switching every other week like that… Maybe I’ll try that too at some point.
Welcome back!
July 27, 2009 at 11:36 am
hey al,sounds like a cool weekend mate,all the good bits go really fast! worked out as well,nice one.the city gets ever closer.
July 27, 2009 at 12:33 pm
Beach, good.
Coming back, not so much.
July 27, 2009 at 1:08 pm
It’s always too short~haha!! Glad to c u r getting back at it!! Thanks 4 all your support!!!
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