January 06, 2005
Details
OK... so WYSIWYG... This is a weekly plan with a LOT of strength training (many many many reps) midweek and cardio/yoga the rest of the time. I'll be doing my strength training workouts mostly with Alissa in the mornings... cardio days are on our own.
I am excited about a new plan... its always fun to start somthing new! What do you think?
Monday
Cardio--on our own unless we plan something
Yoga
Tuesday
6 am- Upper Body Blast & Core*
Starting Jan. 11th--2 sets of 15 each
Elevate to 3 sets in 2-3 weeks
*Upper Body Blast & Core
Push Ups/ Asst.Pull Ups 10-8-6 reps
Incline DB Press/ DB Row 15 reps
Overhead Press/ Lateral Raise 15 reps
EZ Bar Curl/ Lying French Press 15 reps
Standing DB Curl/Dips 15 reps
Knee Ups/ Hip Thrust 20 reps
Wednesday
6 am- Lower Body Hell**
Starting Jan. 12th--3 sets of each exercise
All supersets
Core work
**Lower Body Hell
Reverse Lunge/ DB Squat (Alt.Wall Sit) 15-20-25 reps
Plie' Squat/ Deadlift 20-30-40/ 15-15-15 reps
Leg Extension/ Walking Lunge 30-30-30 reps
Calf Raise 20-20-20-20 reps
Bicycles 20-20-20 reps
Asst. Leg Raise 20-20-20 reps
Plank
Side Plank
Thursday
6 am- Upper Body Blast & Core*
Starting Jan. 11th--2 sets of 15 each
Elevate to 3 sets in 2-3 weeks
Friday
Yoga/Cardio Day- individual
Weekend
Optional Cardio, stretch, yoga also
Posted by Lexy at January 6, 2005 12:49 PM
Comments
Good points... I will discuss putting structured warmdown/stretchdown into the plan with alissa... yes... volume volume volume for muscle endurance. She wants to run a marathon, I have a marathon of sorts in my own future.
Posted by: brenna on 01/06/05 @ 04:48 PM
very nice and oooww burny-sounding! o'head press/raise is a killer superset. and squat/deadlift superset? you is a brave woman. to do that one, I would be on the pink weights. how many weeks will you do this? is cardio longer moderate, short sprints, or whatever you fancy?
Posted by: rach on 01/07/05 @ 03:07 AM
Wow! That is one INTENSE workout you have there, girl. I wish I could be there doing it with you. :)
Posted by: Lee on 01/07/05 @ 03:58 AM
Man, I don't even know what half of those sets entail but by just reading the names I can tell they're intense. I'm so glad you have a workout partner for motivation and support!
Posted by: Megan on 01/07/05 @ 05:55 AM
Wow - looks like a great workout plan!
You're dropping a lot of hints about something big and it's driving me crazy!! Well, not really, but you know what I mean...
Posted by: Laura on 01/07/05 @ 06:35 AM
Beautiful. But two quick comments:
1) that's a *lot* of volume.
2) I don't see any explicit warmdown/stretchdown, which is going to be doubly important at that volume level (you're going to be lactic as all hell)
Posted by: Jim (a.k.a. the Mighty Slug of Thunder) on 01/06/05 @ 04:47 PM