derekpcollins

Workout - Month 3

Here are the workouts that I am following with my trainer for the third month:

Workout A

• A. Front Squat + Push Press: 3 sets of 8 reps
• B₁. Reverse Lunge (barbell, alternating): 3 sets of 8 reps
• B₂. Decline Bench Press: 3 sets of 8 reps
• C₁. Split Squat (dumbbell): 3 sets of 8 reps
• C₂. Cable One Arm Row: 3 sets of 8 reps
• D₁. Swiss Ball Plank: 3 sets of 1 minute
• D₂. Decline Iso Twist: 3 sets of 8-10 reps
• D₃. Good Morning (seated): 3 sets of 8 reps
• D₄. Supine Windshield Wiper: 3 sets of 8 reps

Workout B

• A. Platform Deadlift: 3 sets of 8 reps
• B₁. Reverse Lunge (barbell, alternating): 3 sets of 8 reps
• B₂. Pull-up: 3 sets of 8 reps
• C₁. Split Squat (dumbbell): 3 sets of 8 reps
• C₂. Shoulder Press (dumbbell): 3 sets of 8 reps
• D₁. Cable Crunch: 3 sets of 8-10 reps
• D₂. Cable Lateral Flexion: 3 sets of 8-10 reps
• D₃. Swiss Ball Pike (straight leg): 3 sets of 8-10 reps

Cardio

I am continuing 3 days of cardio, however I will be incorporating more light and body-weight resistance into my cardio routine. For this I will choose several different exercises and perform them in a circuit (performing each exercise until fatigue) for up to 15-30 minutes. The following is an example routine:

1. Jumping Jacks
2. Swiss Ball Push-ups
3. Front Squat (with light weight)
4. Military Press (with light weight)
5. Swiss Ball Crunches
6. Step-ups

I would perform each exercise until fatigue, moving on to the next exercise as quickly as possible for 15 minutes (eventually working up to 30 minutes).

I should choose a variety of exercises for each session.

Workout - Month 2

Here are the workouts that I am following with my trainer for the second month:

Workout A

• A. One Arm Snatch: 3 sets of 6 reps
• B₁. Reverse Lunge (alternating): 3 sets of 6 reps
• B₂. Incline Bench Press: 3 sets of 6 reps
• C₁. Stationary Lunge (barbell): 3 sets of 6 reps
• C₂. Bent Over Row (barbell): 3 sets of 6 reps
• D₁. 3-point Plank: 3 sets of 1 minute
• D₂. Straight Leg Deadlift: 3 sets of 8-10 reps
• D₃. Corner Bar Rotations: 3 sets of 6 reps

Workout B

• A₁. Straight Leg Deadlift + Bent Over Row: 3 sets of 6 reps
• A₂. Calf Raises: 3 sets of 10 reps
• B₁. Stationary Lunge (barbell): 3 sets of 6 reps
• B₂. Chin up: 3 sets of 6 reps
• C₁. Straight Leg Deadlift: 3 sets of 6 reps
• C₂. Military Press (barbell): 3 sets of 6 reps
• D₁. Decline Situp: 3 sets of 6 reps
• D₂. Hanging Leg Raises: 3 sets of 6 reps
• D₃. Overhead Side Bends: 3 sets of 6 reps

This workout is focusing on more sets with less repetitions so heavier weight should be used.

Cardio

I am continuing 3 days of cardio, however my cardio sessions are structured a little differently:

• Day 1: 25 minutes at descent pace
• Day 2: 25 sprinting and jogging/walking at a 1:2 ratio
• Day 3: 40 minutes at a normal pace

Workout Logs - Month 1

My first month of training is complete and I’m very happy with the results so far. I haven’t taken another set of measurements (I’ll share them as soon as I have them), but I can see a visible difference in my body.

I’m making my weight training logs available for download as well as a blank version of the logs if you’d like to start on a similar program yourself.

• My Weight Training Log - Month 1 (pdf, 153 kb)
• Blank Weight Training Log - Month 1 (pdf, 136 kb)

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