New Structure:
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 20 Reps (drop weight)
Set 4: 20 Reps
Set 5: 20 Reps
Set 6: Burnout (drop weight)
For those that aren't familiar, 'Burnout' just means to do as many reps as possible until muscle failure. It's probably my favorite set, I like lifting to failure because then I know I've exhausted my muscles to their max, thus giving them a good workout.
I completed week 1 with this new structure and I really liked it, so I'll keep it at least until after I get back from Phoenix. The only downfall with doing things this way is that it takes a LONG time to get through 1 circuit... like at least 30 minutes. Before, I was completing 3-4 circuits but now I really only have time for 2, so I'm having to decide which exercises are the most effective and cut out some of the others. I'm okay with it.
The structure of my lower body strength training is different than that of my upper body because I'm still lifting more for strength with the lower body, so lower reps with higher weights and no burnout.
Here's an example of my Thursday workout:
| DAY THURS | DATE 9/27 | |||||||
| SET 1 | SET 2 | SET 3 | SET 4 | |||||
| EXERCISE | REP | LBS | REP | LBS | REP | LBS | REP | LBS |
| LEG EXTENSION | 20 | 90 | 15 | 115 | 15 | 115 | 15 | 115 |
| LEG PRESS | 20 | 180 | 15 | 210 | 15 | 210 | 15 | 210 |
| SEATED CALF RAISE | 20 | 45 | 15 | 70 | 15 | 70 | - | - |
| DEADLIFT | 20 | 75 | 15 | 95 | 15 | 95 | 15 | 95 |
| STANDING GLUTE KICKBACK | 20 | 50 | 15 | 70 | 15 | 70 | 15 | 70 |
| BIKE - RESISTANCE INTERVALS | 30 MIN | |||||||
| ABS - MEDICINE BALL TOSS | 25 | 7LB BALL | 25 | 7LB BALL | ||||
| AB COASTER | 25 FRONT | 20 | 25 RT | 20 | 25 LT | 20 | ||
Twas a good workout. I'm still kind of playing with the weights and I make note on my workout sheet while I'm in the gym of whether I need to increase/decrease/maintain for the next workout.
So after a good strength day on Thursday, Friday was cardio day. I was feeling a little burned out on the typical gym cardio stuff... elliptical/bike/treadmill, so I decided it was time to hit the streets! I did my old 5mile trail; I walked 4 times for approximately 1/4 mile each time so in total I ran about 4 miles. I felt pretty good for the most part! Later in the day, my hips were hurting pretty badly which tells me that I obviously need new running shoes. Unfortunately, they're not in the budget at this time but I'll get some soon. I proposed to my immediate family that we should all train for the Yuengling Shamrock Run in Virginia Beach that I was supposed to do with my brother last year! I think it will be a great opportunity for the family to work on our health and have a lot of fun together!
Nutritionally, I have been trying to stay on track. Yesterday (Friday) wasn't the most successful day but other than that, I think I've been doing relatively well.
My goal for this week is to focus on nutrition. Now that my workouts are more organized and I'm feeling better about those, I'm going to focus on keeping my nutrition in line.
I've noticed this week that I've been lacking water. My finger tips have been extremely dry, I've been a little puffy and just thirsty all the time. So, another goal is definitely to be conscious of how much water I'm drinking this week!
As far as my actual weight, I haven't lost any this week. I'm totally fine with that, I can see my body changing in the mirror and I can feel how differently my clothes are fitting and I'm perfectly content with that :)
Well that's about all I have today! I hope everyone has a happy and healthy weekend :)
Until next time...
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