TWOWALKS plan B and Non Cardio Journal
There has been a series of events in my life the past month and a half that motivated the changes I am about to make. No, not the normal New Years Resolutions that are forgotten after the first couple months.
My original journal and my own weaknesses caused me to lose sight of why I had returned to the gym, fitness. I got caught up in lifting more to get stronger and did really well, but my fitness level did not improve at the rate I wanted, if at all.
The roof caved in at my gym causing its closure for a month. Even though I found a way to continue to workout, it really through me off course and caused me to lose sight of my goals even farther.
I had to return to work for 3 weeks and in the process I heard on more than one occasion, ?Hey Gramps, let me take that for you!? People were actually afraid I would have a heart attack or collapse trying to move things. This was a major wake up call for me.
[b]Creation of Plan B:[/b] I do not like things to get interrupted. You know like, you plan to go to the gym on Monday morning and when you get there it is closed. That throws me completely off. Another way that interruption strikes, you get called out of town and can not get to the gym for two or three weeks. I always find it hard to get started again.
So the idea of Plan B and Non Cardio began to form.
Plan B needs to be a workout program that I can do at the gym, at home and even when traveling.
[b]Non Cardio:[/b] I hate cardio! Well at least in the normal sense of the word. I get bored out of my mind after only five minutes on a tread mill or stationary bicycle. I live in an area where it rains a lot or snows and going out in the morning for some old fashioned cardio is not a mental option for me. Bottom line is - I do not get in the cardio that I need too.
A Non Cardio workout needs to work the heart, stamina and muscle endurance to the limits of my ability.
Stay tuned - There is more to come.
Putting the Pieces Together
This is the way the program will look in the basic form.
[u]Monday Non Cardio complex sets x 6[/u]
Upright Rows
Power Clean
Military Press
Front Squat
Stiff leg deadlift
Bent over Rows
[u]Tuesday Workout[/u]
Bench press 3x10-12
Cable cross over 3x10-12
Incline dumbbell press 3x10-12
Military Press 3x10-12
Rope Pull downs 3x10-12
[u]Wednesday Combination complex [/u]
sets x 8 reps
Upright rows
Reverse grip curl
Overhead press
sets x 6 reps
Clean
Front Squat
Romanian deadlift
x 3 reps
Shrugs
Deadlift
Bent over Rows
[u]Thursday Workout[/u]
T bar Rows 3x10-12
Reverse grip Lat Pull downs 3x10-12
Cable rows 3x10-12
Dumbbell curls 3x10-12
[u]Friday Bear Complex[/u]
3 sets x 6 these are done 1 rep per exercise cycle through 6 times for 1 set.
Power Clean
Front Squat
Push Press
Back Squat
[youtube]0WOP9J7QPwI[/youtube]
I wanted this program to be flexible, so it could conform to any thing that comes up. I may do 3 workouts and 3 complexes during a week or I may do 5 complexes if I can not get to the gym. Versatile, adaptable and fun.
Tomorrow Monday January 11th will be the beginning of the new program, so stay tuned ... more to come.
Final Day Week 1 Complexes
Perhaps my body is beginning to adapt to doing the complexes. Went into the gym with the idea of doing the 3x6 as prescribed and ended up doing the following:
Complex Workout Friday Week 1
45x6
high pulls
Cleans
Military press
Front Squat
Stiff leg Deadlift
Bent over Rows
3x45#x6
high pulls
Cleans
Military press
Front Squat
Stiff leg Deadlift
Bent over Rows
Four sets and was not breathing as hard as the first time doing 3 sets with just the bar.
All in all, it has been a good week and I have learned a lot about the complexes as well as myself.
Have a great weekend, see you next week.