Starting today, I am training myself with a new routine called “Periodized Workout”, which consists of four microcycles (3 to 10 days) in each mesocycles (4 weeks), and four mesocycles in each macrocycle (3 months). Each week, I am breaking my workout down to three days for each upper and lower body. You heard me, I am working out six days a week and anything less than that amount of exercise would be unacceptable. Here’s my first workout of the week:
- Bench (135 lbs. ) & Push-ups: 4 x 10
- Barbell Shoulder Press ( 95 lb.) & Pull-up: 4 x 10
- Bend Over Row (135 lbs.) & Dips: 4 x 10
- E-Z Bar Curls (75lbs.) & Lie-down curls (30 lbs.): 2 x 10
- Rope Triceps (60 lbs.) & Backward Dips: 2 x 10 & 2 x 15 respectively
- Abs
And my cardio was done by running with the kids at football practice.
Before I end my entry, I want to emphasize the each week, I’d be decreasing the repetitions of each exercise while increasing the weight for gaining strength. At the end of each week and the last week of each mesocycle, I’d implement workouts that are more functional and body weight oriented to promote muscular endurance.
Be your own guinea pig, get out of your comfort zone and try something new with me!
2 responses so far ↓
anonymous // Jun 26, 2007 at 9:06 am
wow, awesome and informative website… do u really cook all those stuff yourself? u should get paid for this…ur great with the writing and im sure u look better in person!!
Reggie // Jun 26, 2007 at 10:40 am
Thanks for your comment! I do cook those dishes by myself. I get most of my ideas from footnetwork.com, so you should check it out if you are interested in cooking some delicious meals for yourself or others. Hope you like my workout routines as well. My workout programs are for both males and females. Anybody who wishes to try it out just need to adjust the weight according to his or her ability.
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