Back on the wagon…yet again

Ok – so after a wonderfully unemployed summer where too much beer was consumed and I proved that idle hands are the devil’s playthings I’m refocusing. The net result of too much food and liquid was about a 10 pound weight gain L 179.5 this morning on the scale. On the upside I don’t really have that far to go and I know what I need to do to get there.

From a workout point of view I decided to do a strength training routine that I have used successfully in the past. It’s essentially a 6 week cycle of increasing reps and then lowering the reps and increasing the intensity. I’ve decided to do 2 exercises, barbell curls and Romanian deadlifts rotating the heavy days. I used 160 as my current 1 rep maximum for curls and 315 for my Romanian deadlifts. I just guessed on those. I did 405 a few years ago but haven’t really done them since so I think I’ll see some good progress back towards that number. You can read more about the program here and you can take a look at what a Romanian deadlift is here. Below is a table showing how the weights and reps play out over the 6 weeks. The workout I did today is in black.

M

W

F

Week 1 BB Curls 125 X 2 X6
RDL 255 X 3 X 6
BB Curls 125 X 3 X6
RDL 255 X 2 X 6
BB Curls 125 X 2 X6
RDL 255 X 4X 6
Week 2 BB Curls 125 X 4 X6
RDL 255 X 2 X 6
BB Curls 125 X 2 X6
RDL 255 X 5 X 6
BB Curls 125 X 5 X6
RDL 255 X 2 X 6
Week 3 BB Curls 125 X 2 X6
RDL 255 X 6 X 6
BB Curls 125 X 6 X6
RDL 255 X 2 X 6
BB Curls 125 X 2 X6
RDL 270 X 5 X 5
Week 4 BB Curls 135 X 5 X 5
RDL 255 X 2 X 6
BB Curls 125 X 2 X6
RDL 285 X 4 X 4
BB Curls 145 X 4 X 4
RDL 255 X 2 X 6
Week 5 BB Curls 125 X 2 X6
RDL 300 X 3 X 3
BB Curls 150 X 3 X 3
RDL 255 X 2 X 6
BB Curls 125 X 2 X6
RDL 315 X 2 X 2
Week 6 BB Curls 160 X 2 X 2
RDL 255 X 2 X 6
BB Curls 125 X 2 X6
RDL New Max
BB Curls New Max

I haven’t been doing much cardio the last few weeks because I wanted to focus on this program (or at least that’s what I’m telling myself J ). I’m going to do a 30 minute power yoga this afternoon sometime to help stretch out the kinks.

Aside from cutting down on the beer I’m going to become more rigorous about getting back to the Fast-5 plan which worked so well for me for quite a long time. It was actually really easy to do it while working full-time but once I wasn’t I started slipping a little bit. I’ve just gotten a new job which will be primarily working from home so I will need to get into a routine but I don’t think that things will be too difficult.

I’ll post more related to food later on.  Maybe I’ll post a picture of my 10 pound weight gain.  But then again – maybe not :(

Back on the wagon…yet again