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Three Weeks in the Books


Sunday, February 03, 2013

I have just completed a nearly perfect three weeks of my Body for Life Challenge, the exception being my lack of week two fitness due to being very ill. In week three, however, I still noticed growth in both weights and fitness.

Here is my week's fitness plan:

Day 1 - upper body lifting
*bench press then fly
*lat pull down then one-arm lat row
*side shoulder raises then front raises
*standing alternat dumbbell curls then concentration curls
*seated tricep press then lying tricep press
NOTE-all lifting sections are done according to the following:
1. Reps, 12, 10, 8, 6, 12, 12
2. Effort %, 60, 70, 80, 90, 70, 70
3. Timing, 1 minute between the first 4 sets, no rest between last 2
4. Rest, 2 minutes rest between muscle groups
5. Lifts, first 5 sets of same lift, last set is different lift for same muscle group

Day 2-bike on trainer, intervals
*atleast 20 minutes
*2 or more minutes of warm up at 50% effort
*interval of 1 minute each, increasing effort % 4 times, reaching 90%
*2 minutes rest at 50% effort between intervals
*3 or more complete intervals
*2 minutes or more of cool down
*each day I add a few more minutes of seat time to reach goal of 50 hours by mid-April

Day 3-lower body lift
*squat then lunges
*straight-leg dead lift then extensions
*standing calf raises then seated calf raises
*weighted ab abductions then crunches

Day 4-bike on trainer, intervals

Day 5-upper body lift

Day 6-bike on trainer, intervals

Day 7-off

The next week will have only one upper body lift day and two lower body lift days.

I am finally reaching the point where I am quite excited to do my workouts. Quite honestly, in the begining I did not look forward to workouts in the least and did them simply out of necessity. I let the knowledge that a regular workout plan is healthy and effective be my initial motivation, knowing that eventually I would learn to enjoy workouts.
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