New exercises are more complex; less weight lifted but still progressing in overall volume.
Weekly Training Review February 27.mp3
When I transitioned to Stage 2, I put together a new set of warm-up movements taken from the options listed in the Men’s Health Big Book of Exercise. Here is what I picked based on my workout:
The book has a section where it lists warm-up exercises by category, and you pick them like you would from a Chinese food menu to create your own routine. I decided to change warm-ups with each new stage of the lifting program (I get bored easily).
I successfully made it through Stage 1 (plus 2 bonus workouts) and a recovery week so it is time to move on to Stage 2. The following is workout A; all are 2 sets of 10 repetitions with 75 seconds recovery, note alternating sets:
Front squat/push pull
Step Ups alternating with Dumbbell one-point row
Static lunge, rear foot elevated alternate with push-ups
Plank (60 second hold) alternating with Cable horizontal wood chop
For the exercises that were the same or similar to Stage 1, I used the weight from the 3 X 10 workouts as the starting weights here, knowing that there would be only 4 workouts (total of 8 for both workouts A and B). This would ensure that I would be doing more weight by the end of Stage 2 for those exercises and/or higher volume (weight x reps x sets).
I have gone back to the original HIIT 15 minute program and will follow the progression outlined by Schuler/Cosgrove but will do the intervals after every workout rather alternating. Next post, workout B.
This week I have moved into the next level of HIIT—30/60 second intervals, for 8 rounds. So I will be doing about an 8:12 mile for 30 seconds followed by a 9:30 mile as a recovery. This first week I will do 8 rounds for a total of 15 minutes after each of my metabolic resistance training sessions. On my off days, I am doing a lower level HIIT with 5 minute high intensity followed by a 3 minute recovery on the stair climber machine; totaling 45 minutes. I haven’t been doing walks or any other cardio other than my yoga each afternoon. I am concentrating on eating six meals a day with a balance of protein, carb, and fats at each as well as maintaining a high level protein. Right now, I am maintaining my weight at about 114 and I will try to bring that down to a consistent 110 by the end of the year—with much more muscle—I need to find my baseline (which last year was around 22%) and would like to bring that below 20%.