Day 12 – Legs & Back

This workout was incredibly difficult.  I don’t know what was different this time compared to the last time I did this workout, or any of the other times I’ve done it.  All I know is that I was wiped out about halfway through.

There’s a typical pattern in my workouts: Enthusiasm at first, then I do a few sets and it’s hard and I see how long I have to go, then my second wind kicks in and I’m ready to go. Sometimes I’m disappointed when the workout is over.

That was not the case this time.

I hit my aerobic threshold almost immediately.  I wish I knew what was different this time (this ain’t my first time at the rodeo), but one of the early exercises wiped me out.  The rest of the workout was me gasping, hitting pause to recover, and questioning whether I wanted to continue.

Strangely enough, the thing that kept me going was visualizing what my charts were going to look like.  The lines must go up!  The least I will accept is my previous best!

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8 Weeks to a Better Body

If you’re looking for a really good workout plan for the gym, this is one I LOVE! It’s great whether you’re a seasoned veteran stuck on auto-pilot or just starting out and need some direction.

It works on the premise that you’ve got to keep hitting your body with something different or else it gets used to common movements and doesn’t improve. So the first week is Circuit Training, second week is Heavy Sets, third week is High Reps (or Light Sets), fourth is Supersets, and then back ’round again but it takes it all up a notch.

Here’s a link to download the program:
8 Weeks to a Better Body

You’ll see that it scopes out exactly what to work on each day. For specs on what’s involved in Circuit Training, Heavy Sets, etc. there’s info at the bottom of page 3. I got all this from Muscle & Fitness Hers so rep counts are tailored for women.

Guys can use the same program, just reduce the reps as follows:
• 10-12 max for Circuit and Supersets
• 6-8 max for Heavy
• 12-15 max for High Reps

Checkboxes are there so you can chart your progress. Put this somewhere you’ll see it (ie. your fridge) and as you start checking off boxes, you’ll want to keep the flow going. Helps you stick with the program if you can see it.

For the different kinds of exercises you can do, Bodybuilding.com is a great resource with detailed instructions and videos: View Exercises Here

Click any exercise and there are tabs at the top, too, for Male and Female.

Enjoy!

ps. If you need a good gym nearby, I go to the Gold’s Gym down the road at Clocktower. I think membership right now is $29.99/month. It’s open 24 hrs a day and awesome.

Weekend Update

After a bit of slacking (I skipped Yoga and Legs/Back on Friday and Saturday) I got back into the swing of things on Sunday and did a tremendous Back & Legs routine.  During the exercise it seemed like my cardio was getting the brunt of the workout: my legs still felt strong until the very end.  It wasn’t until this morning that I realized that that wasn’t the case.  I’m feeling it every time I stand up.

The diet is good.  I’m down 2.5lbs since this time last week.  I think this is accurate, on Thursday I was down even further, but I think that was water weight.