Changing My Resistance/Weight Routine (Again)

2001-07-12

I got the new September issue of Oxygen today and just in time.  I was looking for a new back routine and voila! it was in there.

New Weekly Routine

Monday: leg/butt

  • step up, squat, lunge, dead lift (do a set of each, repeat 2 more times)
  • calf raise, leg extension, leg curl (do a set of each, repeat 2 more times)
  • single leg press, double leg press (do a set of each, repeat 2 more times)
  • cardio: 20min HIIT elliptical or treadmill

Tuesday: back, arms

  • assisted pullup, wide grip pulldown, (wide grip if I can) cable row (do a set of each, repeat 2 more times)
  • wide grip barbell curl, seated alternating dumbbell curl, hammer curl (do a set of each, repeat 3 more times)
  • tricep kickback, lateral raise (do a set of each, repeat 3 more times)
  • cardio: 20min HIIT elliptical or treadmill

Wednesday: chest and abs

  • incline chest press, incline chest fly (do a set of each, repeat 3 more times)
  • pushups (do sets of 25 to exhaustion)
  • Captains chair, back extension (do a set of each, repeat 2 more times)
  • 20 of each: cruch, reverse crunch, double crunch, obliques, toe tappers, bicycle, leg ups
  • cardio: 20min HIIT elliptical or treadmill

Thursday: Monday again

Friday: back and arms (day 2)

  • barbell bent-over row, back row, reverse grip lat pulldown (do a set of each, repeat 2 more times)
  • wide grip barbell curl, seated alternating dumbbell curl, hammer curl (do a set of each, repeat 3 more times)
  • bent over lateral raise, cable lateral raise (do a set of each, repeat 3 more times)
  • cardio: 20min HIIT elliptical or treadmill

Saturday and Sunday

  • Do at home cardio.  Train for my 5K.  Play some sports.  Relax.  If I want to do weights do light home routine that hits all body parts.
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August 4, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise. 1 comment.

Dear Diary

July 30, 2009

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Dear Diary

I got up early enough to go for a run, and I ended up running almost the whole 4km.  I usually only do about 2 or 3km so I was impressed that I did the 4km.  I guess it paid off taking a 1.5 week break (I did do one run during the “break”).  I ate well, although I got to eat more than just protein bars during the day!

Breakfast: the usual, omega 3 capsule

Snack: The Zone bar

Pre-workout: The Zone bar

Post-workout: The Zone bar (yep, no lunch, gotta remedy that next week)

Snack: blueberries, chocolate milk

Dinner: ???

Thursday

July 30, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise, Weight Loss Tips. 1 comment.

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