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
Stability: Side Plank 2x30 (seconds)
Dynamic Stability: Plank and Pulldown 2x10
Lower body: Bodyweight jump squats 2x5
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)
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. :)