Workout Routines

1/5/2018

So I decided that it was time that I talk about the way I workout (i.e. routine and reasons). I would like to start off with a little bit about me and why I started my path. Back in Jan. 2017 I weighed 344 lbs. and looked like this:--------------------------------------------------------------->

I was frustrated depressed and super critical of the way I looked. You see I have battled with body image issues my whole life. When I was younger I saw myself as too skinny. As I got older, even to this day, I saw myself as obese. At the time I had a passion growing for strongman and power lifting sports. I desperately wanted to stop viewing myself the way I did and I felt that the most effective way would be if I could lift heavy, then my size wouldn't matter to me (boy was I wrong). So there I was stuck, lost, and unsure of how to begin. That's when I stumbled on four particular individuals who helped to change my life. They are Danna Linn Bailey, Megsquats, Rob Bailey, and CT Fletcher. These individuals helped to inspire me and align my focus.

I am currently writing about my routine because I am in the process of changing it, not that it will be forgotten and never used again but rather a new challenge for myself physically. Below I will provide an outline of what I followed for the past year to get where I am today.

I approached my fitness from a linear progression model. It is broken down as follows:

Week 1

Every exercise for 65% of 1 rep max for 5 sets of 10

Week 2

Every exercise for 70% of 1 rep max for 5 sets of 9

Week 3

Every exercise for 75% of 1 rep max for 5 sets of 8

Week 4

Every exercise for 80% of 1 rep max for 5 sets of 7

Week 5

Every exercise for 85% of 1 rep max for 5 sets of 6

Week 6

Every exercise for 90% of 1 rep max for 5 sets of 5

Week 7

Every exercise for 95% of 1 rep max for 5 sets of 4

Each week is broken down to 2 three day rotations as follows pull, push, legs. So on day 1 I would do pull only exercises on day 2 I would do push and on day 3 I would do legs. Day 4 would be pull day 5 would be push and day 6 would be legs. Day 7 was a rest day.

For pull exercises I would focus on biceps, back, and some shoulders.

For push exercises I would focus on triceps, chest, and some shoulders.

For leg day I would focus on calves, quads, glutes, adducters, and hamstrings. I am sure there are other muscles I would hit with my workouts but I am still learning what they are. So there you have it in a nut shell what I followed for the past year. Hope this helps and as always if you have any questions contact me at purelyrefreshed@gmail.com

11/26/2017

Since the last post here was talking about circuit training I figured I would link up some good sites with routines that people can follow or at least get some ideas from.

Circuit Routines:

• This link has multiple routines available as well as other resources.
  • Navy Sample Workouts
• This link has multiple routines
  • Sports Fitness Advisor
• This link will help you to create your own routine
  • Shape

I hope that these links help you in your search for what works for you or can help strengthen your current program you are using.

11/12/2017

I would like to start by saying the only thing that all workouts and all those who workout have in common is putting in the hard work. What I mean by this is there are many different roads to different results along with many different ways of eating. But the one thing you cannot escape is work. When it comes to a workout routine knowing what you want for your end result will help shape and guide you. So for this weeks info I want to look at full body circuit training.

Circuit training was founded in 1953 as a way to allow people to work at their own intensity while also training with others. Today we know that there is no one way that is above all others when it comes to a circuit workout. The type of circuit an individual will use comes down to what their goals are. This is why you will most always hear about being clear on what your goals are, as they will shape everything you do when it comes to working out.

For now lets go with a 9 - 12 station circuit approach, these are usually spotted rather quickly as they are set up in a row with numbers allocated on them somewhere. If you currently have a gym and cannot find the circuit then ask an employee at your center and they should be able to show where it is. However, lets say you don't go to a gym well never fear you can create circuit workouts at home. The thing to remember is there is little to no rest between exercises. An at home circuit might include some of the following:

• push ups
• planks
• crunches
• jump rope
• dips
• bicycling
• Mountain climbers

Those are only a few options for exercises they can be modified or adapted based on what you have access to. The thing to remember is that while you are doing a lot of different types of exercises the focus on each muscle group is small so this type of training is designed for a leaner look. As you develop your circuit be sure to have each exercise timed for 1 - 2 minutes, keep your rest between stations down with a goal of no rest between. Do not worry or be disappointed if you are not able to do this at first as these workouts are designed to be fast and intense. Take your break if you need it but don't be afraid to push yourself a little more each time. Also you will want to repeat your circuit at least one more time through followed by a rest period. If you are wanting to incorporate weights of some kind into your circuit then you have a couple of options. You can go to Walmart or somewhere to buy some weights or you can take containers you have at home like gallon jugs and fill them with water. I have done this before when I didn't have access to a gym and didn't have weights.