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Dustin LindenSmith

father | musician | writer

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heavy lifting

I actually dreamed that I met vyus last night and asked him about this. After finishing my initial 12-week challenge, I've decided to continue with the eating plan and daily workout schedule in order to reach my final target weight. However, I'm tired of the same weightlifting routine and I spent some time working out a new one on the weekend. It's a 7-day rotation that goes like this:

Day 1: pecs, lats, traps, biceps
Day 2: cardio, abs
Day 3: quads, hams, calves
Day 4: cardio, abs
Day 5: delts, triceps, forearms
Day 6: cardio (long)
Day 7: rest

Each lifting workout is structured so that each muscle group gets a pair of exercises comprised of three sets each. The exercises are chosen so that the first exercise isolates and pre-exhausts the muscle group while the second exercise uses the muscle group in combination with another. For example, my workout yesterday went like this:

pecs 1: incline dumbbell flyes (3 sets of 12-15 reps)
pecs 2: incline dumbbell presses (3 sets of 10-12 reps)
lats 1: bent-over db rows (3 sets of 12-15 reps)
lats 2: across-bench db pullovers (3 sets of 10-12 reps)
biceps 1: seated incline alternating db curls (3 sets of 12-15 reps)
biceps 2: standing barbell curls (3 sets of 10-12 reps)
(I excluded traps because I only included them in my workout plan after the fact)

I'm not sure if this is the best-structured routine split, but weightlifting guru Bob Paris has written extensively about this type of lifting workout with the two exercises per muscle group where the first exercise is designed to pre-exhaust the muscle, and it has been effective for me in the past. It's also designed to give each muscle group a nice long break between workouts in order to recover. If the way my muscles feel this morning is any indication, yesterday's workout was absolutely glorious. It felt that way when I was doing it, too. I could barely squeeze out my last reps of the second exercises in every case.

As far as cardio is concerned, I'm going to stick with the 20-minute-long interval training-style workout that Bill Phillips recommends for my regular cardio routines. But I'm also going to add swimming, cycling and running workouts on top of those whenever my schedule permits. Now that the weather's finally warming up in this snowhole, I'll be able to start running and cycling outside again.

Now I have to find a mini-triathlon to check out this summer...