Well, since I wrote my post on all of the mutations my weightlifting routine has undergone, I have since given it another major overhaul. Much for the better, in my opinion. I took about a week and a half off of lifting altogether because I started feeling like I was overtraining- I never really felt all the way recovered and I felt like I was getting weaker instead of stronger – I could barely lift the same weights from week to week, let alone make improvements.
So I used this break to research the best compound exercises to build the leanest mass (and, therefore, gain the most strength and calorie burning potential). I worked up a new plan based on my findings. I tested it out today for the first time, and I am pleased to report that my entire body feels pleasant like mushed up Jello – this is the most “worked out” I have felt in a long time.
I have also just started a new quarter at school, so this schedule may have to be somewhat flexible, but I am tentatively planning to follow this routine every Monday, Wednesday, and Friday. I am not building in any cardio to this routine for a couple of reasons. First, I tend to get bored and go for random jogs/walks anyway, so I don’t feel the need to make myself stick to a schedule when I enjoy doing it spontaneously. Second, because I get a pretty decent cardio workout at my martial arts classes, which I typically attend twice a week. Without any strict cardio schedule, I am hoping it will be easier for me to keep my hunger, and therefore my calorie level, under control. My calories exploded during and for several weeks following my vacation – just this week I have started getting myself back on track. Trying desperately not to screw that up.
Before I start exercising, I always put one some tunes. Super important. Lately, I’ve been listening to a few good playlists from my fat burning Garcinia Cambogia supplier. Yes, I use that stuff. Might as well get some weight loss going at the same time. But I digress, back to the workout. So my new compound exercises weightlifting routine is as follows: (2 sets of each, aiming for 8-10 reps unless otherwise stated)
1. Barbell Squats2. Push-ups (as many as possible)3. Chin ups (set 1) and Pull-ups (set 2)- I still do my “jump up and fall back down” technique, but I am falling slower nowadays, I swear it!4. Barbell Deadlifts5. Barbell Bench Press6. Overhead Shoulder Press (barbell also)7. Chair Dips (as many as possible)8. Barbell Back Rows9. Lunges (as many as possible)10. 3-level Plank11. 6-Point Pushups
If you’re not a fan of my routine, this one is also gets my stamp of approval:
This is the first time I have used the barbell since my daddy bought me my weight set years ago in a desperate attempt to get me to stop being miserably obese. I usually stick to dumbbells for some reason – after using the barbell today (and enjoying it), I am wondering what made me so hesitant to use it for so long. Fear, probably – I’m not as familiar with proper barbell form (although I think my form with the barbell was better than it has been with the dumbbells, go figure). I always have that fear in the back of my mind about being trapped under the bar and unable to lift it – especially since I work out at home, without a spotter, bench, or any safety mechanisms whatsoever. For this reason, I don’t go to failure on things like the bench press… That would be bad, bad news.
I gulped some skim milk with protein powder when I finished this routine because I could tell I was going to need the help with recovery… I feel awesome like my whole body is just saying, “Thank you, I needed that!” I didn’t know what I had been missing with the entire compound exercises thing. If you haven’t yet, give it a try.