Day 17 – Shoulders & Arms

I’m loving going downstairs and doing my workouts.

Today I was definitely pushing myself.  Almost every workout got a bump in weight or reps.  I was trying to pick weights I couldn’t do 11 reps with.  I was mostly successful.

I expect my strength progress to slow or plateau soon.  This is my last time doing this workout for 6 weeks.  Phase 2 of P90X has me doing different workouts for chest & back and shoulders & arms.  (Legs & back, my bane, isn’t going anywhere.  Thankfully?)

I’ve got one last strength workout on Saturday, then I’m in my recovery week, which is stretching and cardio.  I don’t enjoy cardio, so I’m hoping I have the motivation to go downstairs during that week.  I want to keep my momentum going.

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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.

Day 10 – Shoulders & Arms

I’m showing progress in every category, except for one, the In-Out bicep curl.  That same muscle in my left shoulder/back gets exhausted very quickly when doing standing curls.  I can also feel it when doing upright rows.

The dramatic growth in the orange line is chair dips.  I only went from 20 to 24.  Not nearly as impressive as the graph makes it look.

Progress Graph

I’m switching up my diet slightly. I’ve quietly been doing Eat. Stop. Eat. as part of my fat-loss program and am pleased with the results, not just fat loss but also in focus and energy levels. What it boils down to is that two days a week, my “fast days”, dinner is my only meal.  My fast days have been Tuesday and Thursdays, which also happen to be  strength training days.  I’d like to be able to take my supplements after a strength workout, but that would interfere with my fast.  So I’m going to switch my fast days to Monday and Wednesday.  Monday is a rest day and Wednesday is Plyo/Cardio, so those seem like good days for it.