Sweat It Out Saturday: The First Week on My New Program
You know what that means
Yes, Sweat It Out Saturday One of my most favourite days of the week! I have seriously been waiting all week for Saturday to come, so I could write a full review of my new training program Today was the last day of training for the week, so SIOS came at just the perfect time Now, let’s get started!
My new training split is a 5 day split consisting of:
Tuesday – Legs
Wednesday – Chest & Abs
Thursday – Back
Friday – Shoulders
Saturday – Arms
Sunday – Rest
Monday – Rest
I will be doing no cardio for the six weeks while I am on this new routine which is totally cool with me because I am definitely not a cardio girl – this girl loves to lift!
Tara and I are working towards muscle and strength gains and since we both know my body responds very slowly to gains, we didn’t think cardio was necessary I am actually happy that I am not doing cardio because:
A) It is definitely not something I would look forward to (unless it was HIIT)
B) I am excited to show you that hours spent on a treadmill. elliptical, etc. isn’t the only thing keeping you “lean”. I haven’t done any cardio on the treadmill, elliptical, etc. since November and I definitely haven’t noticed changes within my body composition. I haven’t had my body fat% calculated, but I think my eyes and project pictures do a pretty realistic job proving this point…
4 months of no cardio, healthy eating, and lifting heavy! Abs are made in the kitchen, friends!
C) And last, but not least – my main goal is to gain muscle. I am already eating a lot of food and still seeing minimal gains, so cardio just doesn’t make sense for me right now.
It is important to think “what are my goals?” and then implement a plan that allows you to achieve those goals, not hinder you.
I am really enjoying my five day split and, like I mentioned, today was my last day of training for the week. Tomorrow and Monday will be my rest days and I will most definitely be cherishing those
This week, Tara wrote an amazing post about pushing yourself throughout your workout (if you haven’t read it yet, you must read it!) This post gave me a serious wake up call and forced me to really push myself this week I am also really motivated throughout each workout because I email Tara every night with feedback on how I feel after my workout and throughout the day, so I kind of want to impress her
My first day of the week was leg training. I really enjoyed this workout and definitely felt it the next day. I was used to doing two leg workouts per week, but I am enjoying the switch to just doing one for now Leg day is definitely my favourite day out of all training days and I have some goals for myself regarding increases and I am sure I can achieve these goals with the help of Tara and my determination
Chest day was fabulous. It consisted of higher reps, so I was really happy about that change since I had been doing around 8 – 10 reps lately The high reps and one giant set that I did in this workout really left my chest feeling burnt out. I had never been a fan of training chest, but this workout was really enjoyable, but tough at the same time
Back consisted of a few new to me exercises, so it was good to try new ways to train my back And I found a new favourite exercise, t bar rows.
Yesterday was shoulder training and to be honest, I really haven’t been enjoying my shoulder workouts lately at all. Out of all training days, I am definitely having the most trouble with my shoulders. I can’t seem to bust through the plateau I have seemed to reach, but Tara constructed a program that will hopefully allow me to see some gains and bust through this plateau! After my workout my shoulders were burning and I hadn’t felt that in a long time, so I think I just needed a change. I also think I was getting bored with my shoulder workouts, so I just wasn’t pushing myself and giving it my all. I definitely gave it my all yesterday, though
Today was arms. Some people don’t like isolated bicep exercises, but I always seem to enjoy arm day (especially the triceps portion). It was a great routine and I actually surprised myself a few times with what I was capable of Don’t you love it when that happens!? Instead of bench dips, Tara has me doing parallel bar dips and I was able to do many more unassisted dips than I expected If you are used to doing bench dips, I suggest giving parallel bar dips a try! They are much more challenging which is always a welcome by me
I have been enjoying implementing new exercises throughout my training this week, it is definitely always a nice change from the usual!
So here’s to one week out of six complete! Bring on the next five I am ready! (After my rest days of course – I woke up with DOMS today and I know a rest day will feel so pleasurable tomorrow!)
What’s your workout today?
Are you following a specific training split right now?
Do you like isolated bicep exercises or do you prefer performing compound exercises that work your biceps, too?