This week has been awesome! I feel like I have hit that sweet spot between strength training and cardio. I am pushing my limits without excessive soreness and I get a hard core 20 min interval training that makes me sweat like crazy and pushes me to increase my ability to run….yes…this fat guy is starting to run/chunky trot/almost break the poor elliptical machine.
My weight training is intense and focused. I am able t keep my heart rate up the whole workout. From weight lifting to the end of my cardio, my workouts are taking about 1 and 1/2 hours. The time FLIES during weight lifting. Here is the gist of my workout schedule right now.
MON – Shoulders, Chest, 20 min cardio
TUES – Back, Biceps, Triceps, 20 min cardio
WED – Quads, Hams, Calves, Butt, 20 min cardio
then I repeat the same THURS – SAT
SUNDAY is a day of rest but we still make it a point to take a walk or something as a family.
Each muscle group consists of about 3 or 4 exercises. For instance, for chest, I do:
- Shoulder Press (Plate loaded Machine)
- Side Dumbbell Lateral Raises
- Upright Barbell Rows
- Dumbbell Iron Cross
At the end of the workout, it feels like I am pumped. The muscle groups I work out are worked to the max. Each exercises I do 3 sets of 10 reps. I try and focus on form and steady motions. This is why I will only do 2 -3 muscle groups a day. This schedule also gives each muscle group 2 days to repair before I slam em’ with the next work out. Interval Cardio at has the opposite effect than I expected when placed at the end of the workout. After I am done, I feel invincible (and incredibly sweaty). I love pushing myself physically now that I am at a place I can enjoy it. Pushing myself physically a year ago would have consisted of the walk to the bathroom during commercials.
With my focus on my workouts, I have been less than diligent in measuring and logging my food. Now that I have a routine down, I can focus on meal planning and food tracking. I have not been bad but a little here, a little there and it adds up to a little less success on the scale. Muscle doesn’t look as cool when there is a blubber blanket wrapped around it. I have read countless times through by bloggin’ buddies. “You can’t outtrain a bad diet”. It’s true. No big fails in my diet. I am between 1200 and 1500 calories at the end of the day. My food composition is alright, it’s mostly measured portions and my food that I can improve on. That and MAD water consumption.
Everyone have a great holiday weekend.