Monday, October 01, 2018
2018 Fall Routine
I'll keep this up until December. So just a two month routine. I did add one more sprint to the HIIT so it is 4 sprints for each cardio day now. Thanks again to Lee from The PowerPlant for the training advice.
Here's the lifting split:
Hip Bridge 100
Single Leg Deadlift 3x8
Shoulder Press 4x10
Pull-up 4 sets of as many as possible (amap)
Push-up one set amap
Skull Crushers 3x10
Hip Bridge 100
DB Squat 3x10
Free choice of additional accessory exercise. I might do calf raises, or work on my grip/forearms.
I am still new to training for PRs (personal records) so this is my guess for the bigger lifts for week 1:
Squat - 165 and see if I can go up 10lbs a week and then go to 5lbs a week when I can't go the 10
Bench - 145 and go up 5lbs a week as much as I can
Deadlift - 170 and do the same as squats
It's ambitious. Meet Goals are102.5 kilos on the squat, 92.5 kilos on the bench, and 130 kilos on the deadlift. That's 225lbs, 203lbs, and 285lbs in the gym. Wish me luck!
ABOUT THE BLOG:
The results were from diet and exercise. Here is a quick summary of how I responded to being diagnosed as diabetic. I'm going to post this review every so often. Mostly when I post the blog to Twitter or Facebook.
Between now and the end of September I will be focusing on gaining muscle. I may go up to 4 "sprints" for cardio at some point. I'm listing my goals in my general PRs page.
Thought of you yesterday when I watched the documentary, Fasting: The Full Movie (Documentary By Doug Orchard). It's on YouTube if you're interested. https://www.youtube.com/watch?v=mRbTfBVAiNM
Single leg deadlifts look hard! Your goals are ambitious, but you got this!
My healing has accelerated this past week after two massages. Today I finish my first week of four days of upper and lower body splits. Off to a good start. Hope you're also transitioning well to the new routine. I look forward to seeing you met your goals.