Week three of my new training program
It is week three of my new training program to help me get out of a bit of a funk and regain some of the fitness and strength I’ve lost over the last few months.
The aim of my new training program is to enable me to:
- Exercise every single day.
- Rebuild my base fitness level.
- Rebuild strength and muscle mass.
- Set regular goals to show progress.
This has been my third week of training, and it’s been another mixed bag, with the work front feeling mentally draining and me feeling exhausted. For the second week in a row, I’m writing this post on a flight home, this time from Blenheim after two days locked in a meeting room, poring over documents for a project. Once again, I’m trying to have fun on the flight home. It’s times like these when I do wish I could sleep on planes.
With this being my second week of travel and sleep deprivation, I’ve been feeling flat and a little grumpy about my training routine being disrupted. While I’m making adjustments where I can, it’s hard to work around fatigue and keep going as planned. Despite this, I’ve managed to stick with my plan to increase the weights I use by 5%, though it wasn’t as easy as I’d expected. I’m hoping that some good-quality rest will help with my fatigue, improve my capacity to lift more in the next few weeks, and mean less muscle soreness.
What have I been doing?
Each week, I will share one of the workouts I’ve done here so you can see the program and exercise details.
This week I’ll be sharing the upper body focused strength training session, along with my warm-up and cool-down.
Day 4 – Upper body focus strength training
Activations and warm-up
| Band pull-aparts | 10 |
| Downward dog to cobra | 10 |
| T spine rotation | 10, 5 each side |
| Thread the needle | 10, 5 each side |
2 rounds
- 10 push ups
- 10 mountain climbers
- 10 walking lunges
- 10 sit-ups
- 10 pull ups
Workout
| Barbell bench press | 3 sets 8 reps 50% |
| Pull ups | 3 sets 8 reps 50% |
| Seated dumbell press | 3 sets 12 reps 50% |
| Lat pull down | 3 sets 12 reps 50% |
| Treadmill | 30 minutes 50 -70% of max heart rate |
Cool down
| Childs pose | 2 sets, 30 seconds |
| Supine twist | 2 sets, 30 seconds each side |
| Cross body shoulder stretch | 2 sets, 30 seconds each side |
| Cat cow stretch | 2 sets, 30 seconds |
| Figure 4 stretch | 2 sets, 30 seconds each leg |
| Pigeon pose | 2 sets, 30 seconds each side |
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts using percentages of my max lifting capacity rather than stating the weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone. If you want to start working out, I recommend spending some time with a personal trainer to get you on the right path.
When working out with weights, remember your one-rep max is yours alone; finding the weights that are right for you is important. If you decide to try a workout, find out which weights you should use first.
Easy Clean Eats 