Before I go into the workout I thought I would celebrate a bit. Tomorrow is four months since I stopped smoking! I won’t say that the initial giving up was easy because it was pure hell, but for the last three months at least I have had no desire to smoke, nor have I had a cigarette since I gave up. For those of you who are interested I went to the Allan Carr’s Easyway to give up smoking clinic. I had read the book, but it just didn’t “click” with me. The clinic though worked a treat!
Now onto my workout!
The basic idea is that I work out five times a week. The duration of each workout should be between 1 – 1 ¼ hours at a higher intensity than I currently do. I see people in the gym hours and hours and hours and wonder if that really helps, but Davey has said no more because I don’t want to over-train myself.
Unlike my previous workouts where I’ve done virtually the same weight for 3 – 4 sets, I will be doing 3 sets that I stack the weight on to really do the whole burn and pump!
The first set is my warm up set with my “normal” weight that I can get a full ten reps out.
The second is my work set where I aim to get between 8 – 10 reps (obviously I increase the weight
The third is the break down set where I am to get between 4 – 6 reps on my maximum weight I can do.
Day One - Shoulders
Seated Shoulder Press
Side Arm Raises
Upright Rows
Bent over Rows
Plus 40 minutes cardio on the cross trainer or Step Machine
Day Two - Back
Cable Lat Pull Down Wide Grip
Seated cable Row
Cable Lat Pull Down close grip with the triangle bar
Bent Over Row
Chin-ups Assisted (or non) wide grip chinup
Abs Routine
Day Three - Legs
Assisted Squats on machine
Lie Down Leg Curls
Calves
Cardio 40 minutes on whatever machine I didn’t use on day one
Day Four - off
Day Five - Chest
alternate each week between doing exercises using dumbbells and barbells
Incline Chest Press
Flat Bench Press
Wide Lie down Flyes
Cable Flyes
Decline
10 - 8 - 6
Day Five - Arms
Seated dumbells
Preacher Grip wide grip
Close Grip Cable
Wide Grip Cable Push Downs
Rope Pull Down
Dips
HNT
I thought I would do a shoutout to a few of my favorite blogs and since it is Thursday I would be a part of the time honored blog Tradition of HNT or Half Nekkid Thursday. So here is my first ever HNT contribution!And to the shout out – the two very sexy guys from “Boys are Ugly But Oh So Cute” - I love to read your blog because the world needs more of us hopeless romantics J Thanks Guys! Their HNT this week is rather um er interesting unlike mine which is a bit boring hehehehehhe.