I mentioned a couple weeks ago that I decided to change up my workouts a bit so that I could track my progress better. I’m definitely the kind of person that needs concrete evidence that I’m getting better. I don’t like the gray areas of “Is that better?” or “Does that picture really look different?” My brain can always convince me otherwise, but numbers are proof that things are changing. Is this a Type A trait?
Tracking my one rep max (1RM) gives me something to work towards each month but also shows me what’s getting better and what still needs a bit of work. As they say, numbers don’t lie. The upside is that I love the new workouts and feel a sense of accomplishment after each one. The downside is that I have to wait another 3 weeks to see how much I’ve improved. Patience is NOT one of my virtues. Surprising to you, I know. 😉
I’ve gotten a few questions about my workouts so I thought I’d post what I’ve been working on. I lift 4 days a week with a different core lift focus each workout. The core lift is always a compound movement that works multiple joints and muscles at the same time. For the core lifts this week, I used 60% of my 1RM weight after doing some warm up sets. I also do isolation exercises in the same workout to round things out and build some muscle.
Since I have little stick arms, I’m trying to build up my triceps and biceps. I have arm isolation exercises at the beginning of my workouts twice a week so they are getting extra focus for a while. It seems to be working well so far as evidenced by my latest progress pic. I’m almost ready for the gun show! Yes, another downside for those around me is the flexing that I now do in the locker room. 😉
I didn’t post the weights I use since everyone is different. What might be heavy for me, may be light for you or vice versa. Since this is my year of change, I’ve stepped completely out of my comfort zone and am forcing myself to do exercises that I’ve never done in the past. Decline bench press, what?! Look out world, I’m on my way!
Squat Day
Core Lift – BB Front Squat
- 3 Warm Up Sets
- 2 Working Sets of 8
- 1 set to failure. I got 14.
DB Walking Lunge – 3 Sets of 12 Reps
BB Back Squat – 3 Sets of 12 Reps
Seated Leg Curl – 3 Sets of 12 Reps
Decline Sit Ups – 3 Sets of 12 Reps
Hanging Leg Raises – 3 Sets of 12 Reps
Pull Day
Seated Dips – 3 Sets of 12 Reps
Tricep Pressdowns with Rope – 3 Sets of 12 Reps
Core Lift – Chin Grip Pulldowns
- 3 Warm Up Sets
- 2 Working Sets of 8
- 1 set to failure. I got 16.
Bent BB Row – 3 Sets of 12 Reps
Flat DB Row – 3 Sets of 12 Reps
Standing BB Curls – 3 Sets of 12 Reps
Lift Day
Core Lift – BB Deadlift
- 3 Warm Up Sets
- 2 Working Sets of 8
- 1 set to failure. I got 21.
Cable Face Pull – 3 Sets of 12 Reps
Romanian Deadlift – 3 Sets of 12 Reps
Lying Leg Curl – 3 Sets of 12 Reps
Plank – 3 Sets of 12 Reps
Press Day
Standing DB Hammer – 3 Sets of 12 Reps
Standing Cable Curl – 3 Sets of 12 Reps
Core Lift – Decline BB Press
- 3 Warm Up Sets
- 2 Working Sets of 8
- 1 set to failure. I got 18.
Incline DB Press – 3 Sets of 12 Reps
Decline Skullcrusher – 3 Sets of 12 Reps
BB Upright Row – 3 Sets of 12 Reps
Hopefully these workouts will help me reach my goals of squatting my bodyweight and doing 5 chin ups by the end of the year. Now that would be cool. Have you ever tried 1RM training? What’s your favorite exercise to put in your workouts? Mine would have to be deadlifts.
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