Tags

Entries in Inspire Fitness FT2 (9)

Wednesday
Oct052016

Train Everything Everyday Progress Update with Workout

I have been training every body part 5 days per week now for almost a month, well actually 3.5 weeks and I figured it was a good time to talk about how it is going so far. I plan to train this way for a good 2 months before I come to any solid conclusions but since I am near the midway point I can at least comment on how everything is going so far.

One of my big concern was overload on my body? Mainly in my joints an ligaments. I am not so worried about muscle soreness since I kind of like being a little soar anyway :) So far my joints are about the same as when I do traditional splits, most likely because at the end of the day I am breaking up about the same workload but with my train every day approach the workload is just spread out more evenly.

I do notice that after my 5th day of training I am pretty much beat and really need my 2 days off to recover. My workouts have been a little bit longer now that I am training every body part each day workouts but when I was doing split workouts I was also training 6 days per week so the workouts would be a little shorter.

In terms of strength and muscle gain which is one of the main goals in trying this approach out, it is a bit soon to really tell but I am making small incremental improvements but this may be simply a result of me getting to the new style of workload and order in which I am doing my exercises.

I will follow up again once I have 2 month under my belt and let you all know how this method of training works or doesn't work...

Wednesday
Feb252015

Full Week of Workout Videos - Saturday Shoulders and Calves Accessory Home

43 minutes - 497 Calories - Average Heart Rate 138 - Max Heart Rate 163.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Shoulder Press using Total Gym x2 sets (Shoulders)
  • Shoulder Side Raise using Total Gym x2 sets (Side Delts)
  • Shoulder Rear Raise using Total Gym x2 sets (Rear Delts)
  • Shoulder Front Raise using Total Gym x2 sets (Front Delts)
  • Dumbbell Shrugs x4 sets with 85 lbs per side (Traps)
  • Single Leg Calf Raises x9 sets incremental weight up and down (Calves)
  • Cable Rope Ab Crunches x3 sets (Abs)
Tuesday
Feb242015

Full Week of Workout Videos - Friday Chest and Triceps Accessory Home

1:16 minutes - 669 Calories - Average Heart Rate 119 - Max Heart Rate 166.
Location: Home Gym

Warmup & Mobility:
  • Rotator cuff work and Stretching
Strength:
  • Decline standing cable flies x3 sets (Chest)
  • Incline seated cable flies x3 sets (Chest)
  • Flat seated cable flies x3 sets (Chest)
  • Various position pushups x3 sets max reps each (Chest & Triceps)
  • Tricep cable extensions using curl bar x4 sets (Triceps)
  • Tricep cable extensions using rope x4 sets (Triceps)
  • Crunches and leg raises (Abs)
Sunday
Feb222015

Full Week of Workout Videos - Thursday Legs Accessory Home

38 minutes - 347 Calories - Average Heart Rate 121 - Max Heart Rate 145.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Leg Extensions x4 sets (Quads)
  • Leg Curls x4 sets (Ham Strings)
  • Calf Raises x4 sets (Calves)
Friday
Feb202015

Full Week of Workout Videos - Wednesday Back and Biceps Home

1:31 minutes - 1005 Calories - Average Heart Rate 135 - Max Heart Rate 168.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Wide single arm Pull Downs x2 sets (Lats)
  • Wide Pull-ups x2 sets (Lats)
  • Narrow single arm Pull Downs x2 sets (Lats)
  • Chin-ups x2 sets (Lats)
  • Seated Rows x2 sets (Lats & Middles Back)
  • Straight arm pull down x4 sets (Lats & Core)
  • Preacher Curls with Cables x4 sets (Biceps)
  • Single Arm Curls with Cables x4 sets (Biceps)
  • Front Lever combined with Toes to Bar x2 sets (Abs, Core, Lats)