My Current Weightlifting Program

Copy from ShedderSphere:

Wow. So, I took a week off from the Sphere, to relax, recover nd reset myself. I must admit though, that I did indulge myself in more than a few reward meals. I won't go into details, but let's just say I ate like a horse! I gained a few pounds, gained a few more in water weight, but now am back on my brand new diet and workout plan. So without further delay, I will lay out what I am now doing, my new "mission", if you will. I officially began on Sunday, 6/21/09. Summer Solstice!

Preface: I thought long and hard about exactly what I was going to do with my new diet and exercise program. I laid it out in my main blog, if you want to check it out.

Here is my exercise program:

Weights 4 days a week

Sunday
Lower A

Squats 4 X 12, 10, 8, 6 (ALL the way down!)
Walking Lunges 3 X 12
Romanian Deadlifts 3 X 12, 10, 8
Donkey Calf Raises 3 X 20
Abs (Upper, Lower, Obliques) RTP Style


Monday
Upper A

Bench Press 4 X 12, 10, 8, 6
Bent Over Barbell Row 3 X 12, 10, 8
Standing Military Press Barbell 3 X 12, 10, 8
EZ Bar Biceps Curl 3 X 12, 10, 8 (Slow negatives)
Triceps Push Down Rope 3 X 12, 10, 8


Wednesday
Lower B

Deadlifts 4 X 12, 10, 8, 6
Front Squats 3 X 12, 10, 8
Lying Leg Curls 3 X 12, 10, 8
Standing Calf Raises 3 X 20
Abs (Upper, Lower, Obliques) RTP Style


Thursday
Upper B

Pull-Ups 3 Sets to Max (Alt. Grips: Wide Front, Chin-ups, Neutral Grip)
Dumbbell Incline Bench Press 3 X 12, 10, 8
Seated Dumbbel Shoulder Press 3 X 12, 10, 8
Crouching Rear Delts 3 X 10
Standing Alt Dumbbell Biceps Curl 3 X 12, 10, 8
Dips 3 Sets to Max

On the ones with decreasing reps I increase the weight each set. I will increase the weight by 5 or 10 pounds each week, depending on the exercise.

For Cardio:

Tuesday: Run 5K
Wednesday: Bike 1-2 hours
Thursday: Run 10K - 16K
Saturday: HIIT Outside, Different Each Week
Sunday: Bike 1-2 hours

All my cardio is down at a fairly easy pace, with some faster parts if I'm feeling strong. Sunday will sometimes be a bike club ride, and Saturdays will sometimes be a running road race. For July 4th, I will be doing the Peachtree Road Race in Atlanta, the biggest 10K in the US! 55,000 runners!


Friday is my Off Day, on which I either take it completely off, or do my stretch DVD or try to do a yoga session.

So that is my workout plan. I will stick with this for 6 weeks, and then move to a 5X5, I'm thinking.

That's enough for now; my next post will be all about my diet. I'll include a current pic, too. I'll be browsing the blogs the next couple of days, checking ya'll out and maybe posting a few comments. Until next time, keep on Shredding!