westerneventsandweddings.com

Now that I am back into a gym routine, I find the intensity from my former days returning. I am no longer satisfied with a moderate workout, so I have increased my routines. I adopted an old training plan that served me well. The plan works in the following way.

Each muscle group is targeted with five sets, and each set increases the weight except for the last. A slightly different exercise is performed to burnout. For example, when I work out my biceps, I start with 35-pound dumbbell and curl them for 12 reps per arm. I wait one minute and then pick up 40-pound dumbbells and curl them for 10 reps per arm. I wait one minute and then pick up 45-pound dumbbells and curl them for 8 reps per arm. I wait one minute and then pick up 50-pound dumbbells and curl them for 6 reps per arm. When I am finished with that last set, I do not wait and immediately pick up 25-pound dumbbells and try to get 12 reps per arm. I follow a similar routine with each body part, the weight dependent on the exercise.

For cardiovascular exercise, I do an intense 20-minute workout, which I intend to increase as time goes on. The workout consists of interval training. For example, if I am running, I start at a slow pace and bump up the pace until I am at a very brisk run, almost a sprint. Moving from slow to fast takes about five minutes and, with a one-minute cool-down at the end, I manage three of these intervals. This can be applied in the pool, on the bike or on the ski machine.

My workout routine for two weeks should look like this:
Mon. — Upper-body weight training
Tue. — Cardiovascular workout
Wed. — Legs workout
Thu. — Cardiovascular workout
Fri. — Upper body weight training
Sat. — Cardiovascular workout
Sun. — Day off

Mon. — Leg workout
Tue. — Cardiovascular workout
Wed. — Upper-body weight training
Thu. — Cardiovascular workout
Fri. — Leg workout
Sat. — Cardiovascular workout
Sun. — Day off

This last week, because of work commitments and travel to see a friend, I was not able to complete the routine, but I am already beginning to enjoy the intensity of the workouts. The slower workouts proved invaluable to me, because they got me back into the gym, but now I wish to be competitive again. I realize this might move me to burnout, but it is a risk I am willing to take. I feel it might also help compensate for my erratic diet.

Bruce

Sharon’s Reply
Hi Bruce,

I am not sure what your weight is right now, but since you have begun such an intense weight program, you may want to report body measurements once a month also. You may gain some muscle weight, and lose some fat weight, but the scale won’t show it. You averaged 53 fat grams a day this week, but some nonfat calories are showing up in the alcohol. I noticed you have skipped some dinners, probably due to the workout schedule. You will need to be sure to get adequate protein for muscle building, about 100 to 120 grams a day. You need roughly about 8 to 12 oz of protein foods a day (allowing protein from other foods sources). So, select low-fat meats like chicken, seafood, etc. for easy eating. Replenish glycogen stores and provide protein for building tissue by having a low-fat sandwich two hours after a workout. This may keep you from late-night snacking.

Have a good Week!

Sharon
Armand’s Reply

Bruce,

I admire your enthusiasm and desire to tackle more intense workouts. However, I must caution you. If you exercise this intensely on an irregular basis, you increase your risk of injury. Now that you’re out of college and your time is more pressed, you may only be able to exercise sporadically, which is not conducive to high-intensity workouts.

To lower your risk of an injury that would temporarily sideline you from all exercise, I recommend that you do the interval training once per week coupled with two or three moderately paced cardiovascular sessions per week. Do the weight training routine you outlined in two- to three-week cycles, but no longer. After each cycle, switch to another weight training protocol, of which there are dozens to choose from.

Remember, consistency — not intensity — is the key to success here.

Armand

You understand that erectile dysfunction may destroy a relationship, but there’re effective and strong remedies for premature ejaculation now. PE is the most prevalent type of sex dysfunction in men younger than 40 years.