I'm going to talk about my workouts here.
My plan is to use 3 different lifting routines in 3 different phases to get all the gains. First, Circuit Training to build up some cardio. Next, a full body plan with some compound lifts to improve my "big" movement patterns. Then some Bodybuilding style stuff to bring up any beach muscles the other two routines don't really hit.
Over the last 3-4 months I've run through these phases once. Now I'm going to try again, and not mess up the things I messed up last time. I've been pushing hard and slacking on my eating, so I'm feeling pretty run down right now. Hopefully, just typing this out will motivate me to eat my (gross) chicken and rice.
First, Circuit Training. Here's the initial workout
7-14
Squat (unweighted, holding onto TRX handles)
Hanging Leg Raise (leg raise off bench)
Pushup (standing, leaning into TRX handles)
Good Mornings (toes elevated, mini band for resistance)
Power Snatch (face pull on TRX handles)
Side Bends (sidebend pushdown action with mini band for resistance)
x 10 reps x 2 rounds
2 minutes rest between exercises. 8 minutes between rounds.
The easiest moves I could do, for the minimum prescribed workload, with the longest prescribed rest periods. I took it real easy because I felt like shit. And I still got a little sore and tight. Last time I was circuit training, like 2.5 months ago, I followed some US author/coaches. They said No resting. So like a meat head I rushed through the workouts, adding more rounds of the circuits, pushing up the weights, doing more reps and trying to move faster. I burned out on that shit in like 3 weeks. I don't know if it was even long enough to improve my cardio much.
For this next dose of circuits, I'm following a Russian coach. This dude is big on the ratio of work to rest, to really focus on cardio improvements vs focusing on lifting more weights. So I'm going to go a little slower and progress the workouts by cutting down rest periods and increasing the time working, instead of piling on more, more, more.
