Workout Transition

January 29th, 2009 kNuke Posted in ACL Surgery Adventure | No Comments »

I started my transition to a new workout a little earlier than planned.  I made the early switch for two main reasons; I was mentally burned out with the old program and I really need to strengthen my hamstrings and quads as I’ve recently noticed how weak they are.  Before I move on to the new workout, I’ll give a brief recap of my former program.

Advantages: A total body workout with a great cardio effect.  Short workout time. 3 sessions a week, which left 2 days for extra cardio.

Disadvantages: Not enough muscle stimulation.

Final Word: This was a good program to help elevate my fitness/cardio level, which was my main goal, but it got redundant pretty quickly.

Now that my fitness level is back to normal or close to it, I’m ready to move back to a muscle building workout.  I’m going to be utilizing a workout based off of the Huge in a Hurry book.  The book is about speed, which means lifting a 4-6 rep weight as quickly as possible till you get to 25 reps.  Here’s how my workouts will look:

Exercise 1: Pull up / Lat Pulldown / Row
Exercise 2: Bench Press / Military Press / Push Press
Exercise 3: Deadlift
Exercise 4: Leg Press

On days where I feel tired, I may do Power Cleans as a substitute for Exercises 3 and 4.

I’m pretty sore today as I haven’t really lifted any weights for the last three weeks. Yesterday I did all 4 exercises but used the conventional 3 x 10 scheme to ease into it. My upper and lower back along with my hamstrings are extremely tight today. I have to admit, this is the feeling I was craving!