The new plan - 11 weeks and 2 days left!
I trained with my trainer last night. He finally gave me my workout. He says I’m working out way too much and not resting enough. I was going 5-6 times a week of weight training and cardio in the morning. I was physically exhausted and ready to give up. So he said 3 times a week only and every other day so my body has time to recover. So this is my new training schedule:
Monday: weights, abs, minimum 30 min. cardio
Tuesday: abs, minimum 60 min. cardio
Wednesday: weights, abs, minimum 30 min. cardio
Thursday: abs, minimum 60 min. cardio
Friday: weights, abs, minimum 30 min. cardio
Saturday: abs, minimum 60 min. cardio
Sunday: Rest
He gave me 3 workouts and I can mix it up if I want:
Workout #1
Cable Crossovers: 3 x 25
Standing Shoulder Press: 3 x 25 (15 reps front, 10 reps back)
Cable Rows: 4 x 15
Hamstring curls: 3 x 15
Calf raises: 3 x 25 (20 quick, 5 slow and deep)
Bicep curls: 3 x 15 (one arm at a time on the preacher curl bench)
Abs:
Leg extensions: 4 x 30 (20 straight, 10 hips raised superset with leg raises)
Leg raises: 4 x 30
Twisties: 4 x 40 (leaning back, 30 normal, 10 deeps and slow)
Workout #2
Back Extensions: 3 x 30
Dips: 3 x 15 (superset with pushups)
Pushups: 3 x 10
Cable lat raises: 3 x 20 (high above your head, can superset these with full front and side lat raises and do only 15 reps)
Chin ups: 3 x 15 (2 sec pause on the bottom and do each set gripping wider)
Inner thigh: 3 x 30 (do these leaning forward on adductor machine and you’ll feel it more)
Hip adductors: 3 x 40 (on the cables)
Tricep pushdowns: 3 x 30
Abs:
Crunches: 4 x 50 (short and isolated)
V Crunches: 3 x 15 (OMG I look like a retard doing these!!!! Need lots of practice)
Roman Chair Lifts: 3 x 30
Workout #3
Incline bench press: 3 x 20
Front and side lat raises: 3 x 20 (superset with full range of motion)
Chest pullovers: 3 x 20
Cross lunges: 4 x 20
Leg extentions: 4 x 30 (2 sec pause at the top)
Bicep curls: 3 x 15
Abs:
Ab wheel: 4 x 20
Decline crunches: 4 x 40
Leg raises with very light weight: 4 x 20
I’ll tweek this workout a bit because my hamstrings, outer thighs and lats need more work so I’ll probably make sure I hit those three bodyparts on Mondays and Fridays each week. I’ll also add different ab exercises because I’ll be doing abs so often. Also have to hit calves at least 2 x a week. I have tree trunk legs!!!! I hate them!
