Tom's Sandbox

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Tom's Fitness Program

Man my shoulder has been killing me so I've cut way back on the strenght training.  It Sucks.  Anyway I think I'll try to start some HIIT.  See my beta page.  OK that doesn't work try this. and another

Ok I've been playing around with logging my workouts at bodybuilding.com.  Links will be coming soon.  The workout tracker at bodybuilding.com, isn't my favorite.  It takes a long time to enter a template, and there's not much flexibility in changing workouts.  You can only have one workout per day.  So I'm giving up on that.  Most of July 2008 I've only have paper copies of my workouts.  Below is the program I'm working on next. 

For the foreseeable future I'm combining two routines for this program.  The body part workouts are initially based on the "Insane Muscle" workout from Maximum Fitness magazine September-October 2008 p. 97.  I plan on eventually working in other workouts for the same muscle groups.  The other routine is based on the UFC workout III on p. 95 of the March 2009 issue of Men's Fitness. 

Check out the logs for the actual workouts.

My fitness programs are structured:

• Program
  • Routine
    • Workout
      • Exercise
      • Exercise

Generally for exercises that use only one arm, leg DB etc. reps are only counted when both sides are done.  For example to get 10 alternating dumbbell curls, you must complete 10 with your left arm AND 10 with your right. 

Exercises are performed in the order listed. 

Wt. is weight or setting. For dumbbells I only record the weight of 1 dumbbells even if using two dumbbells.  E.G. for dumbbell bench press a 45 means two 45 lbs dumbbells (currently my heaviest).  For barbells and adjustable dumbbells the weight is for the plates only, the bar is not counted.  BW is bodyweight.  RM is the maximum weight that can be lifted for the number of repetitions.  e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form.  Your last rep should be near failure.  You may also see a calculation in either the weight or reps column.  For example, .8*1RM is basically 80% of your 1 rep max.  e.g. the maximum weight you can bench press once is 1000 lbs.  (Yeah right, but the math is easy) you would set it to 800 lbs.  Again, that's 800 lbs in plates forget the bar. 

Reps can also be duration in seconds for exercises without reps.  For 1 arm or 1 leg exercises the reps are for both legs, e.g. 10 reps means 10 reps for the left and 10 reps for the right.   Failure means you do as many as you can until you can do anymore.  Failure-1, Failure -2, means one or two reps respectively short of failure. 

Rest is in seconds. 

Definitions

Combination Lifts (Combo Lifts)

A mix of two or three otherwise separate exercises

Drop Sets

Sets where you complete as many reps as you can and then immediately, drop the weight complete reps to failure, and on.

Exercises

Individual movements of activities

Program

A series of routines performed for a set period of time usually 1 month

Routines

A series of workouts performed for a specific number of days

Super Sets

Two exercises paired back to back with no rest between. 

Workouts

Series of exercises performed in one session

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