Monday-February 16, 2009- Six-Week Workout Cycle 9
WORKOUT Cycle 9
Sunday, February 15, 2009, began my Ninth Six-Week Workout Cycle. As usual, I’ve done some tweaking to the workout. I continue to dedicate one day each to working chest and back. This helped both bodyparts! My abs have not suffered from only doing the superset of exercises on my chest day, so that stays. I’ve retained my ab workout on Thursdays. This includes a lot of static positions which have helped with my planche push-up training (I have descriptions of the ab exercises posted in my bodyblog). In order to improve my recovery, I decided to keep all reps and cardio the same with the exception of my planche training which I will change times and reps every two weeks. Otherwise the odd weeks are the same workout and the even weeks are the same workouts. I will concentrate on form and intensity during this cycle and prepare for purchasing 40 POUND dumbells for Cycle 10! Please note that all lifts are currently performed with 30 POUND DUMBELLS! I removed lunges on leg day (not that effective for me)I added 1 minute hanging bicep curls on the odd arm/shoulder workout days. I also added inclined push-ups, inclined side planks, to my ab workouts. Additionally, I will do an additional 100 push-ups Monday-Friday before bedtime.
Planche push-up training will be on Sunday, Tuesday-Wednesday, and Friday. This will also allow for better recovery. I will continue concentrating on mastering the tuck planche during this cycle by working up to 25 seconds by the end of this cycle.
My distance running is going to remain the same—Monday, Wednesdays (Interval 3 miles with weights), and Fridays I will run 3 miles. Tuesdays and Thursdays I will run 2 miles and do some interval and other type of work as noted in the workout.
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