Wednesday, July 18, 2007

The plan

So I've been trying to come up with a workout plan that's going to help me measure progress and keep things a little more structured. So here's what I've got:

A couple notes - the 30 minute runs can be replaced by 2 (!) dog walks on the same day. The HIIT (High Intensity Interval Training) cannot. If I do something on the bonus day, it cannot replace anything, unless it's a planned swap out, (missed a friday, do it saturday. but you see that's a make-up, not a bonus.)

Also, I need a hand with my tuesday strength, I'm trying to keep tuesday and thursday approximately equal on bodyparts and exercises. I am doing bicept curls one day and tricept presses another, but since they are small muscles and both arm exercises that don't really bring my heart rate up, I'm counting it fair. Plus I use those muscles in other exercises as well so they don't really need their own thing. But I've got calf raises thursday, and no equivalent exercise. It doesn't have to be calf related. But something smaller, single body part type thing. These are all my favorite exercises but maybe there's something that I've never done. If you have anything please let me know. I may do upright rows if I don't have anything else.

Another thing to note. I don't have reps up there or weights. That's on purpose, I want that to change. I've heard (the great Cosgrove again, and silly Daisy - he's actually Scottish so probably doesn't sound anything like that weight lifter you heard!) that you wanna vary that to keep your muscles guessing. So I'm going to make sure I tire myself out, won't be worth it otherwise. But it will vary from 3 sets of 10 to 2 sets of 15 to 5 sets of 5 etc etc. Probably mostly the 3 sets of 8-12 type thing. But again, I should be getting stronger with this and the weights will have to be going up. Right now I'm doing most things with 2 20lb dumbells, but I've got 10's and 5's also for some of the smaller muscles.

I'm working on an eating plan. Gonna be something to make sure I'm getting enough veggies and not too much carbs, similar to a food guide sort of thing or an LA Weight Loss.

Oh, one more note. Since I did strength training last night and I don't want to do 2 days in a row (the rest day is when the muscle actually gets built, if you do back to back you just tear it apart with no chance to recover and rebuild - bigger!) Oh, wait a minute, today is wednesday! Ok, I can start right on schedule tonight. (I was gonna say I had to wait until thursday, oh no looking for excuses already!)

If anybody wants to do this same plan as well please let me know, it would be really fun to bitch about our lunges every friday or something. Or if you wanted to just know what I meant with everything I wrote up there (I may have made some of the names up, I don't know) let me know.

I'm pretty pumped about this. Not so much the cardio stuff but the strength stuff. I liked what I was doing but missed my other favorite moves that weren't in the plan (squats and shoulder presses). But it's good for me to do the cardio as well because that's where I had no plan. Anyway, let me know what you think!


Colette said...

Sounds like you got a great plan...sorry I am not doing the level of workouts you are but one of the ladies I read on here does. She is into weight lifting. Check out her blog if you want. She maybe able to give you some advice and ya'll could bitch about those LUNGES!! errr..I hate them so I dont do

Tigerlilly said...

Looks like a great workout... and I am in need of a little change.. so how about I do this with you for 1 month!!! After that, I might have to change things around again, but I'll be willing to give it a go!!!

starting tonight?

p.s.... be prepared for some serious moaning and groaning!! LOL

Kitty said...

Go the lunge. Brutal. You are already smoking hot - but you'll have to soon wear a tshirt with a Government Warning you are gonna be so amazing. You'll start fires everywhere you go babes. Wooohooooo go for it.

Candace said...

It looks great, but I think it's too intense for a beginner exerciser like myself. Slow and steady and maybe I'll learn to love this as much as others do.

dizzydazey said...

man! that totally ruins my mental image of him!!

You go girl! This is waay too intense for me, but maybe eventually I can get up to this level. (can't have another pulled butt muscle!!)

Crabby McSlacker said...

That's so inspiring that you've got it mapped out like that. And being ambitious but giving yourself some wiggle room sounds really smart!

Great that you're pumped about it too--you sound really determined and motivated.

In fact it's kind of contagious...time for my cardio!