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    VHALKYRIE   16,233
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The New Program - Input Welcome!


Saturday, April 06, 2013

I've finished reading through the "how to design your workout" part of "New Rules of Lifting for Life" and I've come up with a rough plan for the first 4 weeks of Phase 1.

RAMP - warmup exercises and stretches

CORE: (sets/reps)
Stability: Side Plank 2x30 (seconds)
Dynamic Stability: Plank and Pulldown 2x10

POWER:
Lower body: Bodyweight jump squats 2x5

STRENGTH:
Squat: Goblet squat 2x15 5lbs
Pull: Standing cable row 2x15 (Modified with resistance band? See comment below)
Single-Leg Stance: Step up 2x15 5lbs
Elevated pushups: 2x15 (Authors make a good point that "girl" pushups don't engage the core enough)

METABOLIC:
Jumping Jacks: 2x1 (minute) (My modification)

RECOVERY: Abductor stretch, hip flexor/lat stretch, figure-four stretch

I'm going to do a M-W-F schedule, so I won't be trying this until this coming Monday.

I'm skipping ahead to the L2 squats in the program because I already exceed L1. I've heard people who have done NRoLW say there is a 1 rep assessment, and this book seems to be a bit different in the self examination. I'm a little confused on where to start off on my weights, so I've estimated starting with my smallest weights for my first day, and I'll adjust if needed on the second day.

There's another part I found confusing: In the section of the book on equipment, the authors say you need cable machines, elastic bands, or resistance tubing. I have elastic bands, but for the exercises with the cable machines, they don't tell you how to modify it with the alternate equipment. I'm going to make my best guess by tying my bands to something sturdy (not sure what yet), but just wondering how those of you following the program handle this.

I haven't read the section on diet yet, but I think I'm doing ok with this.

I'm taking my bike to get tuned up today. They say it should be ready by next Thursday or Friday. Today I'm going to do a workout DVD, then I have to hit the books.

I've been thinking that I'm limited in my equipment because I don't have a gym, but yesterday when I was looking at my bill for summer school, I realized that I DO have a gym! I've been paying a recreation fee! DOH! I'll go scope it out during the week.

What do you think of the plan? Any advice or opinions are welcome. :)
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Member Comments About This Blog Post:
MRS.CARLY 4/9/2013 11:03AM

    For the cable row, if you could wrap the band around a pole or a tree outside, you could use that as the "seated row" machine. You will have to pull back tight enough that the band doesn't slide down. What are the other exercises they suggest for the cable machines?

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GREENGENES 4/6/2013 11:30PM

    Sounds like a good plan. Definitely take advantage of the school fitness center. We've got a beautiful new fitness center that was paid for with student fees so it's free for all students but still only $10 a month for faculty and staff. Can't beat that deal anywhere.

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BEECHNUT13 4/6/2013 9:37PM

    That looks good to me! You're going to love it!

If you have strong legs, you'll easily add weight onto your squats and step ups. I do goblet squats now because I was new to squatting in this form (thighs parallel, knees and toes pointed out at 30 degrees, hinging at the hips) and wanted to add weight carefully. I can do goblet squats with 35 lbs I think - so I'm going to see about using the olympic bar at the Y. I'm doing 70 lbs with the step ups currently (35 lb dumbbells in each hand). Lunges are more brutal than step-ups with less weight.

I just kept going while figuring out the weights till I felt like I was at my max weight - I just added more weight set after set until it felt like it was all I could do. My upper body was really weak, but my lower body was somewhat strong. Now my upper body is starting to catch up.

For the pushups, I use the Smith machine, and lower the bar to the height I like. I have also used the benches. Elevated pushups are a lot harder than pushups on the knees.

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JAYNINNE 4/6/2013 5:17PM

    That looks like a good plan to me! I can't wait to design my own program. The one I've been doing is getting a little tiresome. It's time for a change.

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BILL60 4/6/2013 4:44PM

    Too advanced for me, but it seems that you have it under control.

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DOROELLIS 4/6/2013 3:56PM

    Sounds like a good plan.

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GETSTRONGRRR 4/6/2013 1:56PM

    Sounds pretty solid. Not sure if you have a pullup bar or not, but you could certainly tie the bands there and just pull down on them....or even just hang on the bar.

You could also do bent over rows with your dumbbells....that would exercise your back muscles that do the pulling.

Consider deadlifts with those super-cool Powerblocks....they would also help your pulling muscles.

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TRIANGLE-WOMAN 4/6/2013 1:15PM

    emoticon

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No input as I'm still trying to figure out how to ramp up my exercise regimen!

Will await your results....

Keep...

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HEALTHY-SPARK 4/6/2013 12:02PM

    Sounds like a great plan -- I'm not familiar with that book but it seems like you are on track. emoticon

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TIME2BLOOM4ME 4/6/2013 11:57AM

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