Since I vary my workouts within each week with an "A" routine and a "B" routine, my muscles get a workout to which they must adapt (instead of "figuring out" which can lead to them getting into a non-productive rut). If on one day I perform an exercise as a bilateral movement (both sides of my body working in unison such as with a squat or bench press), the next workout will be a similar exercise done as a unilateral movement (eg: Single Leg Squat w/ Rear Leg Elevated or Alternating Single Arm Chest Press). With this alternating of routines/exercises, I am not only getting stronger, but I am also more "functionally" sound as well. (One definition of Functional Fitness may be: Performing tasks in training that replicate the movements found in life). I'm not in this to lift a bunch of weight; I'm in this to be able to move through life in a strong, enduring way without undue fatigue.
Thursday's "B" Workout:
Warmup and Movement Prep: 3 min brisk treadmill walk, arms pumping; various movement prep exercises (one of these day's I'll do a short demo video for these).
Core: 30 min. Core Conditioning class, then TRX Planked Mtn. Climbers 3s x 10r x bodyweight and TRX Suspended Oblque Crunches (feet in straps) 3s x 10r x bodyweight.
1A- Step Ups (8 risers under each side of step bench): 3s x 8r ea leg x 20# dumbbells (dbs)
1B- Incline Alternating Bench Press 3s x 8r ea arm x 25# dbs
2A- Sgl Arm Bentover Row 3s x 8r ea arm x 25#dbs
2B- Sgl Leg Romanian Deadlift 3s x 8r ea leg x 30# dbs
3A- Sgl Arm Cable Face Pull 3s x 8r ea arm x 22.5# dbs
3B- TRX Standing Rotations 1s x 8r ea side x bodyweight (didn't love these, so I only did one set; they just weren't what I felt I needed today.)
3C- Lateral DB Raises (shoulder) 1s x 8r x 12.5# dbs
3D- Front and Lateral Raises (shoulder) 1s x 8r x 12# dbs
*Reflecting on the shoulder exercises, I don't use any heavier weights at this point because I do these slowly. It's time under tension on these for me right now. I vary my workouts in this manner as well. Sometimes I use a slower lifting tempo... sometimes a quicker lifting phase and a slow lowering phase. Just another way to keep your muscles adapting.
Thursday's "B" Workout:
Warmup and Movement Prep: 3 min brisk treadmill walk, arms pumping; various movement prep exercises (one of these day's I'll do a short demo video for these).
Core: 30 min. Core Conditioning class, then TRX Planked Mtn. Climbers 3s x 10r x bodyweight and TRX Suspended Oblque Crunches (feet in straps) 3s x 10r x bodyweight.
1A- Step Ups (8 risers under each side of step bench): 3s x 8r ea leg x 20# dumbbells (dbs)
1B- Incline Alternating Bench Press 3s x 8r ea arm x 25# dbs
2A- Sgl Arm Bentover Row 3s x 8r ea arm x 25#dbs
2B- Sgl Leg Romanian Deadlift 3s x 8r ea leg x 30# dbs
3A- Sgl Arm Cable Face Pull 3s x 8r ea arm x 22.5# dbs
3B- TRX Standing Rotations 1s x 8r ea side x bodyweight (didn't love these, so I only did one set; they just weren't what I felt I needed today.)
3C- Lateral DB Raises (shoulder) 1s x 8r x 12.5# dbs
3D- Front and Lateral Raises (shoulder) 1s x 8r x 12# dbs
*Reflecting on the shoulder exercises, I don't use any heavier weights at this point because I do these slowly. It's time under tension on these for me right now. I vary my workouts in this manner as well. Sometimes I use a slower lifting tempo... sometimes a quicker lifting phase and a slow lowering phase. Just another way to keep your muscles adapting.
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