My trainer is moving me into a new phase, a new program today. Says it's almost Spring, so it's time to build a Beach Body so the gals will notice me again (being facetious, of course). Plus I have been at this now for 10 months, 5-6 days/week, so my muscles are as awake as they will ever be.
He plans each work-out in advance. He is programmatic, systematic.
Today was a 3-min elliptical warm-up, then
- 3 sets leg press, medium-rep
- 3 sets weighted squats, low rep
- 3 sets of approx 100 singles jump rope
- 3 sets skull-crushers, hi-rep
- 3 sets military press, medium rep
- 2 sets standing curls, one hi rep and one low rep
- 2 sets each of leg extension, leg curl, leg adduction, leg abduction - all high-rep to burn
No pain, no gain. (reps refers to weight and intensity - high rep means you can pull out 12-15 max, low rep means you can pull out 2-8. If you can do more than 15, need to increase the resistance)
All of that leg stuff should have been condensed into 20 mins of dead lifts, but I need a bit more leg work to advance my deads. Not stable enough at higher weights due to skinny legs and skinny white ass. Deads on Friday morning I think. The goal remains to reach just a handful of heavy strength-building exercises 2 days/wk (half of them each time so each muscle group is pushed to the max weekly), plus heavy calisthenic days or cardio days between for general fitness.
He gave me a new cardio program too, for my off days. Will describe that in another post.
I keep thinking that, if I were a furniture mover, I'd get paid for this toil.
Do people outside the US pursue this sort of thing?
