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Week 32: New Strength Training Plan and Cardio Intentions, Jul. 27- Aug. 2

By Cindy | August 7, 2008

My consistency in going to the gym at least 5 times a week has solidified. The habit is ingrained. The Split Workout Routine was lots of fun and challenging. Over the course of eight weeks, my strength increased and ocused on making each workout a little more than the last and it was great. Yippee.

Being with the program for 8 weeks (dedicated for 4), my body is ready for a new routine. I came across Hugo Rivera’s Body Re-Transformation guide when I was browsing the internet. I liked the variety and breakdown of the routines and figured it’s a great way to continue my progression over the next 12 weeks.

Over the course of the year, I have progressively increased exercise time from small bouts in front of the television on an irregular basis to dedicated 1 hour to 2 hour training sessions at the gym consistently most days of the week. Granted, life has a way of throwing in kinks (plans to move, packing a house, not moving, Weddings, travel and more), but that’s what living is all about. Remaining dedicated to making slow and steady change has resulted in lots of transformations for myself and the home. I’m committed to making exercise a priority and I find myself bummed if I can’t make it to the gym!

Here’s my week 1 progress:

Sunday: 1 Hour Advanced Step Class + 45 minutes of a Power lift class. I loved it. I usually don’t go to the Y on Sundays, but with my husband out of town, it was a much needed break.

Monday: Day 1: 3 sets with 12 reps

• Incline Dumbbell Press: 50/50/50
• Wide Grip Pull-Ups: 95-125 assisted weight
• Chest Dips: 65/80/80
• Underhand Close Grip Chins: 95-125
• Cable Crossovers: 30/30/35
• Low Pulley Rows: 30/35/40
• Crunches on Exercise Ball
• Lying Leg Raises

Tuesday: Rest

Wednesday: Day 2 & 3 Doubled workouts to make up for missed Tuesday session

• One Arm Lateral Raises: 15/12/12 per arm
• Dumbbell Shoulder Press: 20/20/20 per arm
• Bent Over Laterals: 15/15/15 per arm
• E-Z Curls/Reverse Curls Superset: 40, 35/40, 35/40, 35
• Triceps Pushdowns w/ Rope: 60/60/60
• Concentration Curls: 15/15/20 per arm
• Lying E-Z Triceps Extensions/Bench Dips Superset: 25/25/25
• Leg Extensions: 80/80/80
• Seated Leg Curls: 65/65/65
• Lunges: 24 count per set with no weight
• Standing Leg Curls: 20/20/20
• Leg Press: 280/280/280
• Hip Abductors/Hip Adductors Superset: 65, 90/65, 95/, 65/100
• Seated Calf Raises: 140/140/140
• Calf Press: 100/140/180

Thursday: Day 4

• Incline Dumbbell Press: 50/50/50
• Wide Grip Pull-Ups: 95-125 assisted weight
• Chest Dips: 65/80/80
• Underhand Close Grip Chins: 95-125
• Cable Crossovers: 30/30/35
• Low Pulley Rows: 30/35/40
• Crunches on Exercise Ball
• Lying Leg Raises

Friday: Day 5

• One Arm Lateral Raises: 15/12/12 per arm
• Dumbbell Shoulder Press: 20/20/20 per arm
• Bent Over Laterals: 15/15/15 per arm
• E-Z Curls/Reverse Curls Superset: 40, 35/40, 35/40, 35
• Triceps Pushdowns w/ Rope: 60/60/60
• Concentration Curls: 15/15/20 per arm
• Lying E-Z Triceps Extensions/Bench Dips Superset: 25/25/25

Saturday: I completed 1.8 miles at an 8:30 minute pace on the treadmill. I had to scale down the speed after 15 minutes. I couldn’t quite make it to 2 miles. I finished off the treadmill run with a mix of intervals between 9 and 10 minute mile paces for a 35 minute workout. I ended the workout with a 20 minute abdominal and push up routine which consisted of 12 reps of Knee Ups, reverse back extensions holding a 25 lb weight, static v-situps, leg levers, stability ball extended crunches (shifting ball from arms to legs), Stability ball pike, bridges w/ crunches, Jumps on Step w/ 5 risers, pushups with feet on the Bosu ball, pushups with arms holding the Bosu Ball upside down, regular pushups, and 5 tricep pushups.

In the evening, we played tennis with Asher’s new Birthday gift, and I weeded the garden for two hours. Oh, how overgrown it had gotten!

Finally, I’m ready to lace up the running shoes for a 5K. I’m still on the look out for a race, but in the mean time, I’ve found the intermediate 8 week Hal Higdon’s 5K racing plan. My cardio routines need direction.   I can prioritize training for a 5K takes 30 minutes most days and one long run in the week and focus on increasing speed and endurance without having to dedicate large chunks of time that preparing for longer races requires.

I am ready to make proper nutritional choices. This is by far my biggest challenge, but I am mentally ready to work on balanced, healthy foods.  As a family, we eat chicken, fish and lean meats regularly. We transitioned to whole wheat bread, eat lots of vegetables and fruits, and brown rice. We haven’t given up white rice, but it’s not the predominant meal anymore. We’re cutting back on fast food runs, snacking late into the evening, and picking healthier snacks throughout the day. I’m more likely now to make a separate dish for myself on foods that my family has not agreed too (whole wheat pastas). I still enjoy ice cream, cake and cookies, just with a bit more will-power and a lot smaller portions.

Thank you for all the support and encouragement.

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Topics: Personal Journey |