let’s get [retarded] it started
today was the first day of my execution of "the plan":
Workout Schedule:
Monday: PT at 1530
15 minutes stairs
30 minutes walk/run
30-45 minutes weights
Tuesday: PT at 0500
30 minutes cardio (walk/run/bike)
Wednesday: PT at 0700 (run at 0530)
20 minutes calisthenics
30 minutes run
30-45 minutes weights
Thursday: PT at 0500
30 minutes cardio (walk/run/bike)
Friday: PT at 0700 (run at 0530)
20 minutes calisthenics
30 minutes run
30-45 minutes weights
Saturday/Sunday:
Leisurely bike ride
Weight Training Routine (thanks to ChickenTuna):
Monday: Back/Biceps
Pullups: 4 sets of 5 (unassisted)
Lat pulldowns: 3 sets of 8-10
One-armed dumbbell rows: 3 sets of 8-10
Seated rows: 3 sets of 8-10
Bicep curls: 3 sets of 8-10
Hammer curls: 3 sets of 8-10
Wednesday: Chest/Shoulder/Triceps
Bench press: 3 sets of 8-10
Dips: 3 sets of 8 (unassisted)
Shoulder press: 3 sets of 8-10
Pec deck flys: 3 sets of 8-10
Chest press: 3 sets of 8-10
Dumbbell skull crushers: 3 sets of 8-10
Friday: Legs
Squats (ass to grass): 3 sets of 8-10
Deadlifts: 3 sets of 8-10
Walking lunges: 3 sets of 20 steps
Leg extensions: 3 sets of 8-10
Leg curls: 3 sets of 8-10
Abs: Hold abs/core tight during ALL weight training exercises.
Cardio: 5x a week for 30 minutes
i did the exact monday workout today and it hurt. i usually don’t have a problem with 30 minutes of cardio (i ran a 15k about 3 months ago) but i was struggling this afternoon. i alternated between 5.5 and 6 mph, which is on the slower end for me. i did the stairstepper for 15 minutes (i’ve done 30/30 between stairs and treadmill with no problem in the past few weeks), and that about killed me, and i was only on level 6/7 (i usually run it at 9/10 or on fat burn). i’m hoping i feel better in the coming workouts. maybe the week of vacation i just returned from put me back a few steps…oh well, it only gets better from here, right?
this is the initial plan i have set forth…it is subject to change as a i see what works and what doesn’t. the key thing for me is to wake up early, which i HATE doing. i get up fairly early for work in general (5:30 am), so any earlier generally kills me. sigh…let’s see how disciplined i can be!
