Wow, it's great to finally get around to posting. Many apologies for the delay, but rest assured that I have not delayed my exercising. Today I began the fourth week of a twelve week training program from the book Strength Conditioning. The program consists of doing a full-body workout three times a week. This stimulates more growth hormone than workout built around standard body splits such as Back/Biceps one day, Chest/Triceps the next. The focus is also on large, multi-joint moves such as deadlifts, lunges, pullups and the like that require several different muscle groups to work together. I've been at this for nearly a month now and have yet to do a single bicep curl or tricep extension!
The twelve weeks of the program are divided into four three-week segments. During segment one, you perform 4-5 sets of 10 reps each. Segment two drops the sets to 3-4 and the reps to 6. Since you're doing fewer reps now, you can significantly increase the weight you use. During my workout today I was able to increase my weight by 40-50% on nearly every exercise. The final two segments increase the reps to 8 and then to 10 respectively. This gradual ramp-up theoretically allows you to hold on to the weight increases you made. Though I've started this program a couple times in the past I've never made it through an entire 12 week cycle so I'm not sure how well it works. It makes sense to me though.
Other than the weight training I'm swinging my kettlebells around every once in a while and doing Qi Gong. I've also prescribed myself some Xiang Sha Liu Jun Zi Tang granules, which I'll talk about more in another post. I just wanted to get on the blog and let ya'll know that I was still around and what I was up to. Congratulations to all on your hard work.
Welcome Silent in Seattle! Good to hear from you! Sounds like you are doing well. Thanks for introducing me to kettlebells - I absolutely love them! Lorri and I are doing the Josh Hillis 21-day kettlebell challenge...good for starting out I think.
ReplyDelete