I'm kind of excited; I'm going to try some small adaptations to my workout routine today. Instead of doing two leg, two arm, and at least one ab exercise each time, I'm going to split the exercises more evenly across the week. I think this will give me more time to recover as well as speed up my workout so it doesn't take an hour and a half.
Right now, I'm thinking I'll have an A / B split, each still comprised mainly of compound exercises.
A : squat, bench press, bent-over rows, overhead tricep extension
B : deadlift/stiff-leg deadlift, overhead press, pull-up/chin-up, upright rows
If I ever feel comfortable or in need of a change, I might substitute lunges in for one of the legs.
I'm also going to try progressive loading as explained below. The first set to really focus on form and the rest to build strength. I'm anticipating a good workout today!
FOOD:
I'm pretty proud of how I ate today. All three meals and all snacks were balanced, lots of fruits and vegetables. I'm really liking the Ben and Jerry's Greek Frozen Yogurt lately too; a good balance of macronutrients and pretty tasty too!
EXERCISE:
I got a later start and I had to cut it down to 3 sets instead of 4, but I got it all done! It wasn't my best workout day, but I feel ok about it.
No increases this time, but I'm confident about next A workout that I'll get them all up, except maybe rows.
I also liked the new stretches for the most part. I might modify them, add or replace others, but I liked holding each one for 60 seconds. I'm hopeful it will lead to flexibility gains in the future as well.
SCHEDULE:
I got shit sleep last night, and I'm not sure how that will impact tonight's workout. I also am having trouble with the schedule when it meets up with Marcos' schedule. He gets back later and stays up later which seems to push back dinner and bed time. And on some days he needs me to pick him up/drop him off places at specific times which can throw off nap or meal times as well. It's a work in progress, I suppose.
LEARNED:
Apparently there's a 'method' to this whole weight lifting thing that I've totally missed. It seems this is a safer way to increase and keep good form:
QUESTIONS:
Right now, I'm thinking I'll have an A / B split, each still comprised mainly of compound exercises.
A : squat, bench press, bent-over rows, overhead tricep extension
B : deadlift/stiff-leg deadlift, overhead press, pull-up/chin-up, upright rows
If I ever feel comfortable or in need of a change, I might substitute lunges in for one of the legs.
I'm also going to try progressive loading as explained below. The first set to really focus on form and the rest to build strength. I'm anticipating a good workout today!
FOOD:
I'm pretty proud of how I ate today. All three meals and all snacks were balanced, lots of fruits and vegetables. I'm really liking the Ben and Jerry's Greek Frozen Yogurt lately too; a good balance of macronutrients and pretty tasty too!
EXERCISE:
I got a later start and I had to cut it down to 3 sets instead of 4, but I got it all done! It wasn't my best workout day, but I feel ok about it.
No increases this time, but I'm confident about next A workout that I'll get them all up, except maybe rows.
I also liked the new stretches for the most part. I might modify them, add or replace others, but I liked holding each one for 60 seconds. I'm hopeful it will lead to flexibility gains in the future as well.
SCHEDULE:
I got shit sleep last night, and I'm not sure how that will impact tonight's workout. I also am having trouble with the schedule when it meets up with Marcos' schedule. He gets back later and stays up later which seems to push back dinner and bed time. And on some days he needs me to pick him up/drop him off places at specific times which can throw off nap or meal times as well. It's a work in progress, I suppose.
LEARNED:
Apparently there's a 'method' to this whole weight lifting thing that I've totally missed. It seems this is a safer way to increase and keep good form:
- warm up set / 50% of last recorded weight / 12 - 15 reps
- workout set / last recorded weight / 8 - 12 reps
- increase set / +5 to 10# / as many as possible
QUESTIONS:
- does the warm up set count as a set?
- should I permanently bring it down to 3 sets on weekdays at least?
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