I’ve put on too much weight.
I’ve been working out with weights, but it’s time to fight fire with fire and do some serious cardio while weight training. Thus, my workout partner has recommended to do a six week course of circuit training.
Here’s the plan (written down mostly for my own benefit):
Guidelines
- Two (2) sets only of each exercise @ 10 reps each set
- Rest only 8-10 seconds between sets!
- Move to the next exercise as quickly as possible
- Use machines instead of free weights whenever possible; don’t bother with machines that use non-stacking weights (i.e. ones where you must load the weights yourself) as they slow you down too much
Schedule
- On Mondays, Wednesdays, and Fridays, alternate between Chest/Biceps and Back/Triceps (see below)
- During every workout use LifeCycle with seat properly adjusted (if in doubt, go lower than higher). Use the hill climb program for 45 minutes and keep between 80-85 RPMs throughout. Ignore cool down and push 100+ RPM during. Increase level each time you use the machine, if possible.
Chest/Biceps
- Assisted pullups (narrow grip 2x, inner grip 2x)
- Bench press
- Incline bench press
- Decline bench press
- Flys
- Barbell curls
- Dumbbell Curls
- LifeCycle hill climb
Back/Triceps
- Assisted pullups (wide grip 2x)
- Dips
- French curls
- Tricep pressdown
- Lat pulldowns
- Rows
- Military press (in front only)
- Dumbbell raises
- LifeCyle hill climb
The goal is to lose a stone in a half during this time. I start tomorrow (Tuesday 23 August 2005) and finish six weeks later (Monday 3 October 2005). I’ll only be working out in this fashion Monday through Friday.
I’ll be logging my progress daily on this. The purpose of this is to keep me motivated, despite the fact that it might bore you in the process. For that, I apologize in advance.