Lift!

[shanmonster]

knightky bought me a gag gift for Christmas: a copy of Muscle & Fitness magazine. This is the sort of magazine that is filled with photos of heavy steroid users, sexist articles (the men are buff, but the women are just skinny with big tits), and over-the-top ads for supplements. One is even called Hemo Rage (and comes in flavours like Sucker Punch and Malicious Melon. I laughed.).

But hidden amongst all the overstated ads and macho hyperbole is some useful information. An article called "Break Your Legs," which promises to "make leg day suck at home, too," I learned about one-legged Romanian deadlifts.

I also found an article called "Beginner's Luck" which is an 8-week program to building muscle.

Distilled down, here are the first four weeks:

Day	Exercise	Sets	Reps/Time
1	Squat	3	5
	Bench press	3	5
	Deadlift	2	5
	Dumbbell incline press	1	8-10
	One-arm bent-over dumbbell row	1	8-10 per side
	Plank	2	30 sec.
3	Squat	3	5
	Bench press	3	5
	Deadlift	2	5
	Pull-up	1	8-10
	Standing dumbbell overhead press	1	8-10
	Standing barbell curl	1	8-10
5	Squat	3	5
	Bench press	3	5
	Deadlift	2	5
	Overhead squat	1	8-10
	Romanian deadlift	1	8-10
	Side plank	2	30 sec. each side

And here are weeks 5-8:

Day	Exercise	Sets	Reps/Time
1	Squat	3	5
	Bench press	3	5
	Deadlift	2	5
	Dumbbell incline press	1	6-8
	One-arm bent-over dumbbell row	1	6-8 each side
	Plank	2	60 sec.
3	Squat	3	5
	Bench press	3	5
	Deadlift	2	5
	Pull-up	1	6-8
	Standing dumbbell overhead press	1	6-8
	Standing barbell curl	1	6-8
5	Squat	3	5
	Bench press	3	5
	Deadlift	2	5
	Overhead squat
	Romanian deadlift	1	6-8
	Side plank	2	30 sec. each side

Now, here's my issue. This looks like a good routine to acclimatize myself to doing some very heavy lifting. But with the plank sets, at the very least, I know I'd be regressing. I already hold planks, side planks, and reverse planks for 90 seconds each time I work out. So for you muscleheads out there, would you say I should keep doing my planks the way that I am used to, step them up, or is there some sort of benefit I'm just not seeing to scaling them back?

I intend on maintaining my plyometric training: jumping jacks, dragons, kick squats, Hindu squats, etc. I need that explosive strength in my legs for my dance, and also because I'm a huge fan of mighty gams.

I plan on monitoring my diet a bit more strictly again, to ensure I'm getting enough protein to build the muscle I want to build. I don't have a very big appetite, so I think this has been my biggest obstacle to building muscle, all along.

Let's see if I can get myself in my best physical shape this year. And maybe, just maybe, I'll hold my own at a fitness competition.

Comments

[forestmaster.livejournal.com]

I know you're doing a heck of a lot of other stuff, which again is why I was wondering if shorter duration at higher weights would help vs. doing one mega weight training session a week... I know you'd do it more often if injuries permitted...

Agreed that dance class in comparison to this weight stuff no longer is anything close to the workout it was at one time...

Since I know you're way more active than the average couch potato (and way more active than a lot of other active people I know), I was wondering if the 3x/week would be too much of a good thing on top of everything else you're doing as you mentioned here... which could be why you're getting injured if you don't have enough recovery time or you're too tired and it affects your form, etc... (or how what you're eating comes into play if you're not getting enough protein/water/rest/etc... lots of variables to consider... YMMV)

[shanmonster.livejournal.com]

Well, this injury could've happened to anyone, no matter what their state of fitness. I was roughhousing, and ended up having a bunch of weight (namely the rest of me) come down on the back of my neck. One of those stupid things. Doh!

As for the pull in my SI joint, well, I'm still trying to figure out why that happened. I am meticulous about my technique, and I don't work the same major muscle groups without 48 hours rest, so I don't think it's a matter of overfatigue. Could be just bum luck.

I was far more active in my kung fu days about six years ago. Back then, I did HARD kung fu training a minimum of twice a week, plus taught fitness classes, dance classes, and did weight training, dance training, and yoga several times a week. I also studied other martial arts styles off and on throughout the week. I'm feeling much more sedentary, nowadays. I think I generally eat better now than I did then, though.

[forestmaster.livejournal.com]

I read a book (http://www.amazon.com/Sly-Moves-Proven-Program-Strength/dp/0060737875/ref=sr_1_12?ie=UTF8&qid=1294424863&sr=8-12) by Sylvester Stallone that talked about the crazy amounts of exercise he used to do and overtrain, etc... and what he recommends/does today... just because you could/did do more in the past, doesn't necessarily mean it was a good thing to be doing.... are you happy with your current state of fitness and activity? Do you feel more fit now than then or still working to find the right balance of activities, fitness/ability/a certain look for fitness competition purposes and/or overall health?

[shanmonster.livejournal.com]

I'm not happy with my current level of fitness and training. I want to do more. I am less fit now than when I was training at kung fu, and would like to get back to that level of fitness, and then bring it up a few notches.

I want to increase my strength, muscular definition, and flexibility. I would like to enter a bodybuilding/fitness competition within the next six months and hold my own.

All this is ultimately for my health. I do not have good genetics, that way.

Entering the competition is for my own sake of curiosity, and learning what I am capable of. I certainly have no desire to go about my everyday life dehydrated and wearing a fake tan. But I do want to be very strong and fit.