I just got back from vacation yesterday. After taking a week
off and resting up, I am ready to get back to it but I am pretty burnt
out on my previous program so I changed everything up today. I’ll be
posting my new workouts each day I do them for anyone who also wants to
try it.
My slow weightlifting cycle is over. Now I am going back to regular speed and cutting my exercises way down. I just don’t feel much like lifting weights right now so I am sticking with a short, simple program. But just because it’s simple doesn’t mean it’s easy. Each week I will increase my reps or weight. This is merely the beginning. Today my resistance training looked like this:
Chest & Triceps
Push Ups -5 sets (I used push up handles for an increased range of motion, which makes push ups much harder).
Reps 16/21/15/15/21 (max out)
Bicep Curls -3 sets, 20 reps each (I am going to increase my weight a lot next time, this first workout was just experimenting to see how much I could do)
Hammer Curls -3 sets, 10 reps
That’s it! It may not sound hard but all of those push ups were pretty rough! I set a timer to make sure I finished everything in 25 minutes or less.
I enjoyed it. After lifting weight slowly for the last few months it was nice to move at normal speed again. I did way more reps this way and it definitely helped cure my boredom. Not doing as much resistance training helped as well since I was becoming tired of it.
Cardio
I started my new cardio program today as well. I am doing what is called caveman training. I am starting with 3 rounds of 5 minutes each (with the goal of doing 5 rounds of 5 minutes each eventually). You just move from exercise to exercise for the whole 5 minute round without stopping (or doing the best you can to not stop, it’s rough!).
I barely made it through my 3 rounds. I did a mix of kettlebells, hitting my punching bag, MMA drills, and Ground & Pound on a Heavy Bag for each round. For an example of what a caveman program can look like just check out this video: http://www.youtube.com/watch?v=UcznQd5cu0g
I feel great and it was a nice change of pace. I also worked in 10 minutes of stretching. The workout ran for a total of 50 minutes (and once I add two more rounds of caveman training down the road it will take an hour). Looking forward to the next one! Let me know how your workouts are going!
My slow weightlifting cycle is over. Now I am going back to regular speed and cutting my exercises way down. I just don’t feel much like lifting weights right now so I am sticking with a short, simple program. But just because it’s simple doesn’t mean it’s easy. Each week I will increase my reps or weight. This is merely the beginning. Today my resistance training looked like this:
Chest & Triceps
Push Ups -5 sets (I used push up handles for an increased range of motion, which makes push ups much harder).
Reps 16/21/15/15/21 (max out)
Bicep Curls -3 sets, 20 reps each (I am going to increase my weight a lot next time, this first workout was just experimenting to see how much I could do)
Hammer Curls -3 sets, 10 reps
That’s it! It may not sound hard but all of those push ups were pretty rough! I set a timer to make sure I finished everything in 25 minutes or less.
I enjoyed it. After lifting weight slowly for the last few months it was nice to move at normal speed again. I did way more reps this way and it definitely helped cure my boredom. Not doing as much resistance training helped as well since I was becoming tired of it.
Cardio
I started my new cardio program today as well. I am doing what is called caveman training. I am starting with 3 rounds of 5 minutes each (with the goal of doing 5 rounds of 5 minutes each eventually). You just move from exercise to exercise for the whole 5 minute round without stopping (or doing the best you can to not stop, it’s rough!).
I barely made it through my 3 rounds. I did a mix of kettlebells, hitting my punching bag, MMA drills, and Ground & Pound on a Heavy Bag for each round. For an example of what a caveman program can look like just check out this video: http://www.youtube.com/watch?v=UcznQd5cu0g
I feel great and it was a nice change of pace. I also worked in 10 minutes of stretching. The workout ran for a total of 50 minutes (and once I add two more rounds of caveman training down the road it will take an hour). Looking forward to the next one! Let me know how your workouts are going!
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