Week of 8/21/23 Workout Plan

MOVEMENT - Aiming for an average of 8,000 steps, 60 min of purposeful movement - taking alternating rest/work days seems to be useful for recovery for now.

___minutes steps
M…. 40 ____ 8542
Tu… 20 ____ 3129
W…. 30 ____ 5506 oops - low step count, but did a ton of 1RM testing
Th… 20 ____ 3602
Fr…. 60 ____ 7478 + serious gardening that doesn’t chalk up steps
Sa… 60 ____ 7392 + more serious gardening
Su… 90 ____ 12663 - broken into 3 x 30-min walks


MOBILITY & BALANCE - Rest days - Callanetics warm-up, full-body stretch/yoga

Tu… Callanetics warm-up, full-body stretch
Th… “”
Sa… Callenetics
Su… Callenetics


MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc)
AND 1-3 days of TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
OR 1-3 days of 3x12 full-body with dumbbells (Bulgarian split squat, squats, deadlifts, overhead press, bench press) - practicing form for 12 weeks before ramping up weights.

STRENGTH
Full-body, week 12 of 12 weeks practicing form, 3 sets x 12 reps ~3 seconds up&down with 2 minute rest, using 2 dumbbells, will progressively increase weights after perfecting form
Adding Bulgarian split squats for better hamstring challenge
……………………………… overhead ___ bench _ Bulg
__ squats __ deadlifts __ press ____ press _ sp squat

M 2x16.5# _ 2x16.5# ___ 2x9# ___ 2x9#
W ___________________________________ 2x9#
Performed 1RM Testing to start progressive overload
1RM 2x39# __ 2x39# ___ 2x21# _ 2x22.5# _ 2x18.5#
Fr 2x28.5# _ 2x28.5# ___ 2x16# __ 2x16#
r 12-12-12 _ 12-12-12 ___ 5-4-6 _ 20-15-15
… seems my 1RM testing did not get me in the right ranges for upper body…I need to order more plates to allow better configurations for bench press vs overhead press


JUMP WORK and METABOLICS
Week 12 Metabolic Renewal Workouts, Phase 4
M. - Leg Workout 4A 9#
W - Back/Chest Workout 4B 4#
Fr - Arms/Shoulders Workout 4C 4#