Worked on my hypertrophy program yesterday, and did some unusual cardio today. I wanted to get in 30 minutes of cardio today and I got quite the workout. See below.
Yesterday:
6×5 Incline bench press @ 85#
5×6 Barbell row @ 95#
Today:
First 30 minutes of 1-hour long P90X plyometrics DVD.
10×3 Deadlifts @ 185#
3×10 seated calf raises @ 25# DB
1×10 Goblet squats @ 15# (killing time)
3×10 hanging leg raises
5×10 dips
5 + 3 + 4 + 3 + 3 + 4 + 3 neutral-grip pull-ups
All integrated with an approximately 1.2 mile walk.
I’ve decided to keep my “light” days BW-only, just to speed recovery from my “heavy” days.
5×10 Bodyweight squats
5×10 Calf raises + 10# DBs (20# total)
5×10 Abdominal crunch machine @ 50# (got lazy)
So I decided to switch programs after my flu because the EDT was too much. I was getting fatigued, not resting enough, not devoting enough time to rebuilding myself (that part of my time that actually builds muscle), and as a result, I wore out my body and picked up some germs. This new program, a Waterbury hypertrophy program, operates on a one-on, one-off cycle to give plenty of time for rest. I plan on doing cardio sessions on the in-between days, but the weight days are light enough to allow for that kind of tweaking. Also, while the program calls for 10 sets of 3 with two or three exercises supersetted against each other, I changed the protocol to allow for 30 quality reps on any given exercise, thereby providing the necessary stimulus to the muscle groups of the day without having to scramble for equipment in a crowded gym. Today’s exercise is listed below.
5×6 Bench press @ 95#
2×15 Cable row @ 70#
Played an hour and a half of frisbee yesterday, and EDT-ed today. I’ve been getting bored with the simple structure of the workout so I decided to split the A section in two for each exercise; that way, one exercise would not limit the other.
Back squat: 10 minutes
—5×3 @ 140#
Stiff-leg deadlifts: 10 minutes
—8×3 @ 115#
One-arm DB snatches: 15 minutes
—7×3 @ 20#
I think my abs are starting to show.
Maybe this program will pay off afterall, at least in terms of muscular endurance (something I need). Raised the bar (so to speak) for my next Session A workout. Threw in some cardio at the end and felt good about it. Also, used probably the best form I’ve ever used on the bench press. There’s still plenty room for improvement, but now I’ve taken the load off of my shoulders.
Part A:
12×3:
—Bench press @ 95#
—Barbell mid-row @ 95#
Part B:
8×3:
—Standing military press @ 60#
—Pull-up @ BW
12 minutes HIIT on elliptical (all I could take)
Rep log:
—Bench press: 36
—Barbell row: 36
—Military press: 24
—Pull-ups: 24!
Part A: 20 minutes
5×3:
—Back squats @ 140#
—Stiff-leg deadlifts @ 115#
Part B: 15 minutes
6×3:
—One-arm DB snatch @ 20#
No change in reps from last session.
Felt lazy, so headed over to the complex center again to do some EDT. Couldn’t do the B exercises though, because of missing equipment. Lesson learned.
20 minutes
11×3:
—DB bench press @ 40#
—DB bent row @ 40#
Managed to finally haul my ass barely 100 feet to the complex fitness center to get in my 20 minutes of cardio on a reclined bike. Amazing how much I’ll procrastinate, but cardio is boring (not that that’s any good excuse) and I hate being plopped in front of a TV while exercising. At least did a little HIIT to make it more worthwhile.
In any case, this may have been just what I needed all day. I loosened up my back a little and got the blood flowing to my legs and my brain. The motivation to do stuff is back.
