Tag Archives: cardioacceleration

Satisfaction and planning

There’s nothing like finishing a workout and feeling proud of yourself. That happened to me today and helped pick me up after a week of taking an extra rest day (out of laziness and not wanting to go out in the rain). Today’s workout also marked the end of the first week of my new style of workout plan. Overall, I’d say it’s going great. I feel like I’m improving as well as getting the most out of my workout in the least amount of time.

The workout I did today was supposed to be the one listed on Saturday. But, like always, I made some modifications.

  • I didn’t do push-ups in between deadlifts, instead I just took shorter rests
  • I did an extra set of deadlifts because I felt that I could
  • Between every set of all the other moves I did 50 jump-ropes
  • I decided not to do cable bend or reverse cable crunch
  • I added 3 sets of bench thrusts
  • I did cycles of 50 jump-ropes/1 minutes plank with different planks
  • I also did spider push-ups
  • I did 10 minutes of HIIT on the treadmill at the end

It seems like a lot of modifications, but, for the most part, it meant that I was doing something extra. I was feeling pretty good today and it shows in my workout. Although it’s very important to have a plan so you don’t get lost and waste time in the gym, it’s also important to pay attention to your body. If you feel that a move or weight is too hard for you to maintain the proper form, then you need to make adjustments. Don’t keep going if something hurts or feels wrong just because it says so on a piece of paper. Likewise, if you don’t feel like you’re being worked hard enough, you have to make adjustments. Add more weight, do more reps, do more sets, increase range of motion, or do extra moves that target the same muscles. No matter what you do, your goal should be to leave the gym feeling like you challenged yourself and made improvements.

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June 22, 2015 (Monday)

Starting weight: 132 lbs

Breakfast: Banana with peanut butter

Morning snack: orange juice

Lunch: Spinach salad with craisin/walnuts/balsamic, apple, 2 mini cucumbers

Afternoon snack: small avocado, ham wrapped around cheese stick, dried kiwi

Post-workout: 3 scoops of protein powder in a shake

Dinner: pasta with olive oil, steamed broccoli, dried kiwi


Today was my first day of trying out a new workout plan and style. Instead of resting in between sets, you do cardio. It’s supposed to accelerate your results and make your workouts much more efficient. It’s also a way to get out of ever doing 40 minutes of straight cardio, but since I like to run I probably won’t eliminate it completely.

You can see the plan under the “Plans” page and look under Monday to see what I was supposed to do today. Things don’t always workout perfectly according to plan, so I did end up making some modifications.

Deadlift: Instead of 5 sets of 5 reps, I did as much as I was able to with 135 pounds, which ended up being less.

Calf raises: We kept using the jumprope in between sets rather than doing mountain climbers. I think this was a good change.

HIIT: We only did 10 minutes instead of 20. Considering this method of working out is supposed to eliminate the need for cardio, I think it’s just good that we did any at all.

My first impression of this workout style is that I absolutely love it. I love the feeling of being out of breath, which doesn’t happen very often while lifting weights. This way, I can get the best of both worlds where I feel like I’m working hard and am also building muscle. After the workout was over, I was drenched in sweat, but I felt great. There’s nothing like leaving the gym and feeling like your workout was worth it. This is how it should feel every time, but when I go to the gym without a plan it often doesn’t.