Week of 10/02/23 Workout Plan
MOVEMENT - Aiming for an average of 10,500 steps/day. Breaking purposeful walking into no longer than 30-minute segments (currently 1000-1500 per hour), trying to reduce physical stress and support recovery.
MOBILITY & BALANCE - Rest days - Callanetics warm-up, full-body stretch/yoga
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).
STRENGTH
Full-body, week 5 of 8 weeks with progressive overload
2 sessions per week, plus 1 lightweight practice day for new skills (Bulgarian split squats)
3 sets x 8-12 reps ~3 seconds up&down with 2 minute rest, using 2 dumbbells.
JUMP WORK and METABOLICS
2023 Round 3 Week 4 Metabolic Renewal Workouts, Phase 2
ACTUALS
Code:
Mon Tue Wed Thu Fri Sat Sun
MR 2A-1 # 28#
week 2B-1 #
4 of 12 2C-1 #
ST OP # 28# 28#
week set 1 12 12
5 of 8 set 2 12 12
set 3 9 10
BP # 43# 43#
set 1 12 12
set 2 12 12
set 3 11 11
DL # 58# 58#
set 1 12 12
set 2 12 12
set 3 12 12
Squats # 58# 58#
set 1 12 12
set 2 12 4
set 3 12 12
BSS #
set 1
set 2
set 3
Steps 15,582 10,942 11,036 12,234 13,234 14,054 13,964
Mobility ✔️ ✔️ ✔️ ✔️ ✔️ ✔️ ✔️
MR=Metabolic Renewal; ST=Strength Training; OP=Overhead Press; BP=Bench Press; DL=Deadlift; BSS=Bulgarian Split Squat; # is total weight lifted (using 2 dumbbells)
Finally pushed upper body weights high enough to fail at under 12 reps. Can’t quite talk myself into increasing lower body weights (doesn’t quite feel safe/stable).
Feeling a little warn out by Friday. Not sure whether Calories have been too low for too long to support performance or if all the recent dairy is detrimental for me.