So I've been at my new workout routine for about 4 weeks now. This, after about a 6-7 week break from my hardcore routine during our move from Florida to Virginia.
To recap, here's my new schedule;
Monday - Back (Deadlifts, seated rows, pull-ups, chin-ups)
Tuesday - Chest (Bench press, incline press, flyes)
Wed - Shoulders (Overhead press, lateral raises, shrugs, rear delt rows)
Thurs - Legs (Squats, leg extensions, hamstring curls, thigh adductor & abductors)
Friday - Arms (Dips, triceps ext, triceps pushdown, bicep curls, hammer curls, reverse curls)
Basically, every day has one major compound lift, followed by assistance moves. Plan is to do one week with 3-5 sets of heavy weights at low reps (5-8), then the following week, de-load to 70-80% of that weight and shoot for 12-15 reps. I try to get in 15-20 minutes of fairly intense cardio each day as well (I've gravitated to the Concept 2 Rower as my preferred cardio....or I jump in and do 20 or so minutes of a spin class, then bolt for the weight room). Workout takes about an hour and a few minutes.
Today I can say I'm pretty much about where I was at the end of June when I had my last workout with Stasi guy. I'm at pretty much 90-95% of the weights we were doing on both heavy & medium days.
But today was the true test....me....alone with the iron....doing what I dread the most...
HI-REP LEG DAY!!!!
I started out with about 10 minutes on the rowing machine (I am really starting to dig the Concept 2....wasn't too enthused about them before, but it gets me warmed up in no time), then made a bee-line for the squat rack.
This gym at work is pretty cool....4 squat racks.....all in front of a mirror....tons of benches, lots of plates, and plenty of bars....I've rarely ever had to wait.
I did 7 sets of squats.....4 warmups and 3 work sets....15 reps at 180 lbs....God I hate hi-rep squat days!!
But, in the midst of my angst, when all I wanted to do was to rack the bar, fall to the floor, and curl up into a ball....I imagined.....
Stasi guy! There he was, my arch nemesis, the brute of the Ukraine (or Chechnya, or Serbia, or Russia....I was never really sure of his nationality...he was a chameleon) sitting idly by, forearms on his knees, silently judging, and egging me on towards more and more pain.
So there I was, on the 7th rep of my 2d work set, with 8 more squats to do and 180 lbs on my back....and I wanted to stop....I just wanted it all to stop....the pain in my legs, the heavy breathing, the soreness in my back....all of it.
And then I heard a voice....a grating, guttural, slavic screech that grated on my every nerve;
"Vut iz ta mader? Ar u kiddink me? Juzd zeven skvotz dooday?" (What is the matter? Are you kidding me? Just seven squats today?)
So I went back to my old skills....just do one more, then do another....don't think about the next 8 squats, just the next one....get to the top, breathe, breathe again, then go back down.
My heart rate was way up there. Each set took less than 90 seconds....but in my brain, the sun had revolved once around the whole galaxy!
In the end, I keep having to remind myself that the amount of weight lifted is not the important part (although I am very much a numbers and stats guy), that the level of exertion for each workout is the most important part.....the pain is always the same.....we can do more because we just get strongrrr!
Have a great night Spark friends!
PS - old time Spark friends may have noticed that, after 3 years, I finally changed my avatar....I gave my bike away when we moved....I may have to buy a mountain bike in the future....but that's another blog!