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?