Post by cookie on May 9, 2007 12:03:48 GMT -8
Thought I'd give this a shot an see how it goes.
A little background: touching 49 years, natural, trained many years, many styles, lost my way a little in recent years forgetting the basics but also wear and tear and old injuries coming home to roost (hence love the idea of the initial high rep sets.) Tending to carry a little more round the waist than I'd like.
Never been Mr anything & never will be but still there's nothing that could replace the feeling of fulfillment having completed a good hard workout.
The first couple of weeks will be very much suck it and see. I've a fair idea as to weights to use. I'd like to start squatting again (if my back and knees will let me). I'll start VERY quietly & see what happens.
Anyway here are my thoughts.
Split: 4 way
Upper Body vertical
Arms
Upper Body Horizontal
Lower Body
Training days per week 3 to 4 with HIIT aerobic work & some abs etc on off days.
1 primary exercise (3sets) plus 1 secondary (1 set) per bodypart. I may alternate the primary and secondary from workout to workout contrary to Johns advice but I'm not decided.
rest between sets : Around 4 minutes between A1 A2 etc. john is this about right: tonight I felt as though I needed LESS rest between the later sets of lower reps at higher weights. The higher reps were a killer.
Tonights workout (please don't laugh at the weights used:
Upper Body Vertical Plane
A1 Parallel Grip Technogym Pulldown 20X110 16X127 12X143
A2 Lateral Raise 25X13 15X18 7X22
B1Wide Grip Technogym Pulldowns 12X154
B2 Military Press 12X121
Hard workout in 45 minutes: Felt good.
Cookie
A little background: touching 49 years, natural, trained many years, many styles, lost my way a little in recent years forgetting the basics but also wear and tear and old injuries coming home to roost (hence love the idea of the initial high rep sets.) Tending to carry a little more round the waist than I'd like.
Never been Mr anything & never will be but still there's nothing that could replace the feeling of fulfillment having completed a good hard workout.
The first couple of weeks will be very much suck it and see. I've a fair idea as to weights to use. I'd like to start squatting again (if my back and knees will let me). I'll start VERY quietly & see what happens.
Anyway here are my thoughts.
Split: 4 way
Upper Body vertical
Arms
Upper Body Horizontal
Lower Body
Training days per week 3 to 4 with HIIT aerobic work & some abs etc on off days.
1 primary exercise (3sets) plus 1 secondary (1 set) per bodypart. I may alternate the primary and secondary from workout to workout contrary to Johns advice but I'm not decided.
rest between sets : Around 4 minutes between A1 A2 etc. john is this about right: tonight I felt as though I needed LESS rest between the later sets of lower reps at higher weights. The higher reps were a killer.
Tonights workout (please don't laugh at the weights used:
Upper Body Vertical Plane
A1 Parallel Grip Technogym Pulldown 20X110 16X127 12X143
A2 Lateral Raise 25X13 15X18 7X22
B1Wide Grip Technogym Pulldowns 12X154
B2 Military Press 12X121
Hard workout in 45 minutes: Felt good.
Cookie