Up and Running

So I switched to my tried, tested, and true trainer. I’m really happy I did that. I’m in the gym 9 x per week and the program is amazing, so far. I’ve been able to complete the workouts, but they are very challenging. My diet has improved dramatically (with the exception of a bender at a staff party on Monday and the hangover breakfast of brownies that happened on Tuesday).

My supplement regime has been tweaked to include magnesium, zinc, DHAAs (in serious quantities), and still includes BCAAs, whey powder, and a multi-vitamin.

I was pinched and weighed on Monday–14.7% body fat (goal is 10% – 12%); 142lbs.

The Program:

Sunday – Off
Monday – chest/back + muay thai
Tuesday – plyo/core
Wednesday – arms/shoulders + muay thai
Thursday – intervals + additional cardio
Friday – legs
Saturday – intervals + additional cardio

I am feeling really good. Really, really good.

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Circuits! Circuits! Circuits!

I drew this program up to get in a pretty comprehensive workout that is flexible and will take some time to get old. Basically, I pick two circuits per workout; today was A and B (with one set of C, just for kicks). The way it’s set up is a non-stop workout, with only 1 minute of rest between sets. You don’t even really need a gym or complex equipment to do this workout. You can make it more challenging by adding an extra set and gradually increasing your weights. The second exercise in each circuit is geared towards keeping your heart-rate up.

Click on the exercises below for a demonstration and for the breakdown of all the muscles involved in the movement.

Circuit A

3 sets, 10 – 12 reps: dumbbell bicep curls – 10lbs

3 sets, 12 reps: weighted squats (or smith press, if you’re going heavy and don’t have a spotter) – I did the smith press and I used 2 x 45lb plates + 2 x 25lb plates

3 sets, 12 reps: wide push-ups (with ball, if need be) – I definitely used the ball for 2 sets today

Circuit B

3 sets, 12 reps: dumbell shoulder press – 15lbs

3 sets, 12 reps: forward lunges (you can choose to do them weighted or not) – 2 x 10lb plates

3 sets, 12 reps: skullcrushers (barbell) – 20lbs

Circuit C

3 sets, 12 reps: tricep dips or bent-knee triceps dips

3 sets, 12 reps: jump squats (basically you squat and explode up and attempt to land gingerly)

3 sets, 12 reps: seated cable rows – 40lbs