Fitness Coercion Success

After another super long day of school, and a super long trip home (via metro), I had no choice but to go to the gym since it's super dark at 1745.  I have abandoned any further attempts at running past 1500; self preservation being my #1 reason.

So I decided to blow off some steam, at our local Bally Total Fitness, with a mile warm up on the treadmill and then a total body workout. Kris found this workout in an issue of Men's Health Magazine and really likes it. He raved about it so much that I decided to give it a try, albeit reluctantly.

Unfortunately, the workout isn't posted online but there are similar versions. It is designed to build muscle mass and since my body is a state of equilibrium with running and not burning enough calories to aide in any weight loss, I need to shock it with something new and interesting. This workout is just the thing for both shock, and something interesting.

I worked out with Kris last Friday and today did it on my own. There are three variants with the differences consisting of number of sets and/or reps but each time the exercises are completed in the same order.

Once every three days you will do either A, B, or C workout. Today I did the B workout and it consisted of the following:

• Dumbbell clean and press - 5 sets of 5 reps
• Barbell Squat - 2 sets of 10 reps
• Straight leg dead lift - 1 set of 20 reps
• Chest supported row - 3 sets of 5 reps
• Pullups - 15 reps
• Barbell Bench Press - 5 sets of 5 reps
• Barbell curl - 3 sets of 10 reps
• Farmers Walk - 2 sets

Without getting into specifics on how to do each exercise (google them!) I do give myself the flexibility to change it slightly if equipment isn't available. For example, I will use the pull-up machine since I can't do pull-ups without assistance....yet. I might substitute dumbbells for the barbell for bicep curls (exercise 7). There are a lot of great alternative exercises. 

And, one of Kris's special additions: we do abdominal exercises between each exercise. Kris favors the decline sit-up, but anything will do such as crunches, leg lifts, whatever. You could even do the "plank" for a minute to work your core muscles. 

I didn't think I'd like this workout because previous full body workouts just didn't seem to be hard enough. This one is a smoker. The reps are lower so you can use heavier weights. The trick is figuring out what weight is best for you. I always fear injury, especially when doing squats and dead-lifts so I keep it light. 

My intent is to do this workout twice a week and eventually work up to three times a week. I don't want to sacrifice running, in fact I'd like this to augment my running. 

A final admission - despite my hesitation and pessimism about this workout, I think I'm really going to like it. Ah, the powers of marital coercion!