Back in action and new workout routineCategory: Fitness
It has been about two weeks that I had taken off from lifting and any form of working out. I was feeling extremely under the weather; I don’t know if I had a cold or virus, or the weather changes here in New Jersey or just overall not getting enough sleep. I had a hard time having any kind of energy to workout and was feeling really weak and lethargic all the time. If I don’t workout in the morning, before work, I don’t usually have the time after work for a proper workout. You all know how it is – as soon as you get home the dog has to go out, you have to stop and pick up something at the grocery store, you hit traffic, you have to cook dinner…and soon enough it’s 9 PM and you’re ready to take a hot bath, pour a glass of wine and go to the couch and relax. For me if the exercise doesn’t happen in the morning it won’t happen – so yesterday was the first day back in the gym. I have to say, taking two weeks off wasn’t so scary and it made me more excited to get back in and change up my routine a bit.
My goal right now in the gym is to get back to upper and lower body splits. That means on day 1 I do upper, day 2 I do lower, day 3 I do a total body circuit and then day 4 I rest. Then repeat it all. I usually aim to do 6 or 8 exercises on each lifting day and do those in super sets. I do a warm up on either the bicycle or eliptical trainer, then jump right into my lifting. When it comes to my lower body workouts the goal right now is to lift heavier and heavier. After taking some time off I know I have to work my way up, so for example when doing sumo dead lifts today I did 35lb plates on each side, but I know it about a week or two I will go up to 45lb plates and then up and up. When I do big, compound lifts like dead lifts and squats I do 5×5 training. What does that mean? 5 reps for 5 sets. The focus is to lift heavy and low reps for the most growth and I am always looking to grow my booty!
One thing to keep in mind is to find a way to make things work. My home gym does not have an Olympic bar, but we do have a curl bar, so I used this for my dead lifts. While this is not optimal, it was all we had so I made it work. Here is an example of my current workout with splits:
Day 1: Lower Body
Sumo Deadlifts ( 5 reps for 5 sets )
Weighted Step ups on Bench with dumb bells in hand ( 5 reps on each leg for 5 sets )
Goblet Squat with kettle bell ( 4 sets of 8 reps )
Stiff leg deadlift with kettle bells ( 4 sets of 8 reps)
Push downs on the assisted pull up machine (4 sets of 6 reps on each leg)
Hip Abducotor ( 4 sets of 10 reps )
Smith Machine hip thrusters ( 5 reps for 5 sets – heavy )
Day 2: Upper Body
Bicep curl (4 sets of 10 reps alternating)
Shoulder Press (4 sets of 10 reps)
Assisted chin up on machine (4 sets of 6 reps)
Assisted pull up on machine (4 sets of 6 reps)
Chest Press (4 sets of 10 reps)
Shoulder raises with weights (4 sets of 10 reps alternating arms)
Tricep Dips (4 sets of 5 reps)
Day 3: Total Body Circuit
This will vary every time but will include anywhere from 6-8 exercises using free weights or body weights in a circuit for 3-4 rounds with only 3 minute rest in between.
Here are some videos you watch for some options:
Day 4: REST REST REST