Wow, two posts in one day, I’ve already doubled my posting output from 2013!!
So I changed gyms in 2013, I had been working out at the local YMCA that was right up the road from my office. Made life easy since it was only a 5 minute drive from the time I got out of the gym to work, meant I could sleep in a bit longer in the morning. In April, I moved over to Crunch and I have been extremely happy with that decision (one of the few I’ve made in recent years that hasn’t sucked ass). For starters, it is much cheaper; I was paying over $70 per month at the Y, at Crunch I’m paying under $10. Of course I don’t have the pool, the basketball court, the childcare, the classes, etc that I had at the Y…oh yeah, I would have had to use those for it to be a benefit.
The Y was starting to get very busy. At times I would have had to change my whole planned routine just to get on machines. In the past 8 months at Crunch I have yet to change anything I’ve planned for that day. They also have better equipment, a great multi use rack for doing TRX, pull-ups and other body weight workouts. In fact, there have been days where I’m the only one in the weightlifting section so I can do supersets without worrying about anyone jumping on something I’m using.
The past 8 months have been the best in terms of working out and improving fitness. I’ve incorporated cross-fit like exercise and routines and those have really paid off. My lifts have improved, I have better form and have hit personal records on many lifts.
I’ll be 44 in June, my goal is to get under 195 and under 12% body fat. I’m about 208 now and hover around 20% body fat. Being 6′ 1″ I don’t look heavy, or muscular for that matter. Think it is due to my diet, though I say that and have these on my desk:
Not wanting to waste leftover candy from Christmas, and it’s in moderation, could be a whole bag right??
I’m going back to basics for the start of this year. Last year I did a 6 month routine that I just wasn’t dedicated to, think that was because it was someone else’s routine, from a newsletter that I subscribe to. The workouts were good, geared to drop fat and get a lean muscular look. I’m taking those concepts and incorporating them into a new routine, while adding aspects of cross-fit.
Basic routine will be over 6 months. 2 months per phase. 1st phase I’ll be doing splits of Chest/Shoulder, Back/Abs/Core, Legs, Arms and then cardio. Each day I’ll add some Interval Cardio at the end if I have time (goal is to leave gym by 7:30, that means finishing routine at 7:20). I’m pyramiding the weight and reps. For example, when I do bench press, I’ll do a set of 12-10-8-6 reps while increasing weight. Then I drop the weight to where I started and do 12-15 reps. This should give me some bulk/size. Phase 2 is a 5×5 workout (5 sets of 5 reps) to add strength. Then phase 3 will be doing 5-6 sets of 2-4 reps to build some muscle density.
The plan will be to do two weeks of this, then do a week of different Crossfit-like routines, then cycle back to this for two weeks. Each phase will be 2 months.
Today I did the Chest/Shoulder work, pyramiding except where noted:
- Bench press
- Dumbell Incline
- Decline ISO Hammer – 4 sets of 10
- Standing Military Press
- Strict Lateral raises (arms at side not bent) – 3 sets of 12
- Smith-Machine shrugs – 3 sets of 8 rep-hold method with 4 count at top and bottom of rep
No cardio today, forgot to turn my alarm last night, I was fortunate to only wake up 15 minutes late so when I finished my workout it was already 7:30.