Workout Routines, V 3.0

A quick preview of the next week, with optimum sets/reps/weights. I’ve been relying on the push/pull split to avoid exhaustion, but I believe my body is finally ready for a single-day workout. I’ll trim the superfluous exercises and stay to the core eight (plus one).

Squat: 3×8 @ 135 lbs; 3×8 @ 150 lbs
Calf Raise: 3×10 @ squatting weight
Deadlift: 3×6 @ 115 lbs
Shrug: 3×10 @ deadliftting weight
Pull-ups: 4 sets – aiming to start with 8
BB Shoulder Press: 4×7 @ 65 lbs
Back Row: 4×7 @ 50 lbs
BB Bench Press: 3×8 @ 85 lbs
Decline Sit-up: 3×10 @ 10 lbs

With the shrugs, that makes 9 exercises. That’s a lot of intensity, yet it’s only one superfluous exercise.

I intend to plateau at 135 lbs for my squat for at least one day, and increase the reps to either 9 or 10.

There’s little point to deadlifting for reps. I’ll cut the reps down to six, as that’ll minimize fatigue. How much weight increases over the week depends on how I feel. We’ll see.

I think I can hit 4×7 for the shoulder press this week. Well, maybe. Optimism! If I do hit it, I’ll probably bump the reps up to 8 or 9 before adding weight.

I’m otherwise excited about getting in FIVE workouts before the next weight training class. Friday, Sunday, Tuesday, Thursday, Saturday. In addition, I’m going to try doing some cardio on the days I’m not lifting. If my energy level isn’t there, I’ll either cut back on it, or drop it for now. I’m still only at my fourth month of working out, so it’s to be seen how my body will react.

I think sleep is the most important thing, followed up by food. It’s a minute to nine. I intend to be in bed around 9 PM. Get up early, down a liter of water. …*smiles* A good start, and a good end to the day typically makes the middle easier to figure out. Intend to keep thinking about things that scare me, so I can go do them. Otherwise, I have something to fall back upon.