There are a couple of different strength training focuses that help keep you from getting bored with your routine, and keep your muscles guessing what comes next.
1. Try training front side/back side- One day is chest, next session, glutes. One day biceps, next back work...
2. Try a split training week.One day chest/triceps, one day- back/biceps, 3rd day leg/shoulders, 4th- abs.
3. 50's week; do 50 reps with low weight
4. Higher weight ( you have to keep good form, or lower the weight); low reps, 2 sets
5. Medium weight, 12-15 reps, and do 3 sets of each.
Change these ideas week to week and reap the benefits of strong muscles and lean shapes.
12/02 Workout Diary:
Recumbent bike- 30 min
Strength Training-back
High cable row on stability ball
Single back row- 20 lb
Pull over on stability ball- 20 lb
Back row- 2 tubes attached over door
12/02 Food Diary:
Breakfast-
Organic steel cut oats (150 cal)
black/blueberries, 1/2 banana ( 65 cal)
A.M. Snack-
apple (64 cal)
Lunch-
salad- 1/2 cup mixed greens,1/2 red sweet pepper, 1/2 cup broccoli, 1 tbls black beans (80 cal)
2 1/4 salmon (145 cal)
P.M. Snack-
1 apple (57 cal)
8 oz non fat yogurt (95 cal)
Dinner-
1 1/2 inch homemade lasagna (260 cal)
1 cup spaghetti squash (35 cal)
2 oz turkey (100 cal)
Dessert-
1/2 cup non fat yogurt, 1/4 cup cottage cheese, 1/8 cup blueberries, blackberries, sprinkle of high fiber cereal (140 cal)
TOTAL CALORIES-1191
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