Saturday, January 10th, 2009
Saturday, January 10th, 2009
I have switched for the next 4 weeks to a more circuit-type (not totally) work out, working in essence the whole body each time. I have altered the recommendations a bit and tweaked things here and there, but I am just so bored I could die, and my body fat is still high for my taste and this will help a bit via higher EHR and after weeks of researching my past workouts, logs, success, diet, etc.. I have decided to try this type of exhaustive training for the next month. It consists of 4 workouts with weights per week, and my own cardio either post work out on training days and twice a day on non-training days, and Sundays as always I do nothing exercise wise thats planned anyway; I do my cooking for at least three days, and make shopping lists and might clean a bathroom here and there, but other than that I intentionally stay very mellow on Sundays.
These are done super-set style; I perform one set of the first exercise,
then during my rest period I perform the other exercise for one set,
then rest for 60 sec between and repeat the two again.
Single Legged Squats in Smith ~ moderate weight
2 sets, 20 reps each leg @ 80 lbs
High Incline Body weight Row in Smith
2 sets, 20 reps overhand grip
Rest 60 seconds
Steep Angle Push Ups on bar in smith machine
2 sets, 20 reps
Single Legged/Foot Elevated High Bridge (supine) w/ 25-lb plate across pelvis
2 sets, 20 reps per leg
Rest 60 seconds
Stability Ball Crunches w/ 10 lb plate on chest
2 sets 20 reps
Alternating straight arm, straight leg opposite side touches
2 sets 20 reps each side
Bicycle
2 sets 20 reps per side
Cardio
StepMill, slow and steady pace Level 5 x 35m
:)
