week 1 ending

I should have started blogging before starting my new weight program. Alas, it only dawned on me today how keeping a blog about my workouts might help me measure progress. sigh. I now plan to use this blog as a tool and way to look back on my progress. I hope to post my workouts and achievements.

First, goals:
I do not need to lose weight. I just want to get in great shape--both to be stronger and look stronger. In terms of body type, I am between an ectomorph and a mesomorph. I am really trying to find a good fitness program that will help turn me more in to the latter body type....

SO. A quick wrap-up about the first week. I will be doing the same regimen for the first 3 weeks (ok math---that means two more of the same)

Mondays

Squats 5x5 (heavy--not to failure)
Dead Lifts 5x5 (heavy--not to failure)
Standing calf raise 5x10
Leg Raises 5x10
Incline sit-up 10-20 reps x 3

Tuesdays

Incline barbell bench 5x5 (heavy--not to failure)
Seated dumbbell shoulder 5x8
Bicep cable curls 5x10 (low pulley)
Tricep push downs 5x10 (using bar on pulley)
Bent over dumbbell lat raises 10-15 x 3

Wednesdays

YOGA class! Oh, and what a challenging class......it's 60 minutes at my gym. It's not classified as such, but I'd put it mostly in the Vinyasa category

Thursdays

Leg presses 4x15
Leg curls 4x15
Wide grip pull downs 4x15
Hyper extensions 4x10
Pull down ab crunchers 4x15

Fridays

Incline dumbbell bench 4x10
Dumbbell side lateral raises 4x10
Bicep dumbbell curls 4x12 (not alternating and do NOT swing for momentum!)
Tricep pushdowns 4x12 (using rope attachment)
Barbell upright rows 3x15

Saturdays

Cardio Kickbox! 60 min. class at the gym--pretty much cardio tae bo with my good old friend, Billy Blanks. Oh, how I miss those videos.

Ab blaster! 30 min. class at the gym. Oh it kills my abs and makes me feel positively tired for my rest day...

Sundays

rest. eat. nap.

Each day I did 5+ minutes on the eliptical to get my body warmed up. I also made sure to practice the heavy lifting exercises by using light weight for a few reps. This is very important---to ensure proper form, it's good to practice before loading up the heavy stuff.

I also added a few extra exercises on a few of the days. On Tuesday and Friday, I know I added extra leg exercises. I don't add very much. I try to be in the gym for only 50-60 minutes, but I add as I can vary the workouts. The leg exercises I add are smaller muscle exercises--I do not want to interfere with the lifting I am doing to the larger muscles. For example, today I did weighted step-ups, hip adducters/abducters, glute machine. (I did more today than usual since it's the last weight workout of the week)

Anyway, this is the general idea of the program. I'll post back with my nutrition plan (or lack of....other than vegetarian) and, of course, the lifting plan for weeks 4-6. If I can muster the courage, I'll take a before picture. Cheating, yes--because I'm done with week 1 already---but there's still a lot of progress to make with 8 more weeks---yes?!