Physical Fitness

You know one thing if you know nothing else, exercise makes you feel better inside and out. You look at yourself in the mirror after a couple weeks of binge eating at Mickey D's, lounging around the house, and getting the most of your junk food coupons before they expire and you will see a person that needs get with the program. Like any of us who care about their physical fitness and/or athletic performance, your body cant stray that far from the way you left it. You may develop a little pooch too keep your abs warm but you are missing the agonizing defeat felt by those who dont even practice skipping a few meals just to keep in shape. You may think that you are outta shape, but as soon as you get back in the gym, put on something that shows off the arms and legs a little so that you can pass by a full length mirror and remember all a' what you got - reality sets in.

The new work out program that I am about to embark on is temporary. I'm making it up myself just to hold me over until my coach issues the new pre-season workout. I finished the pre-preseason workout and after I finished I took a long, undisciplined break. Today I got back in the gym and worked on my chest and my back. The workout was with moderately heavy weight and I did better than I expected. No fatigue, no cramping, none of that. Just strict form, high warm up reps, and variation.

Since I never actually settled on a plan, we can work one out together right now. This is what I have mapped out in my head after leaving the gym today:

Monday: Chest and Back Abs

Tuesday: Biceps, Triceps, Quads Abs Calves

Wednesday: Dynamic upper body, Speed performance, Core pre-hab

Thursday: Chest and Back Abs

Friday: Hamstrings and Shoulders Abs Calves

Saturday: Cardio

I will do three exercises for each body part, with little to no rest. I will work in the 6-8 rep range with a good warm up of 20 reps with an easy to lift weight.

Monday:

Chest: Dumbells- Incline press, bench fly, Single arm chest press

Back: Single Arm Dumbell Row, Lat Pull down, Cable row

Abs: Russian Twists, Machine crunch, Roman chair leg lifts

Tuesday:

Biceps: Standing Bicep curl, Barbell Curl, Concentrated curl

Triceps: Cable press down, Skull crushers, Tricep extension

Quads: Squat, Leg Press, Lex Extensions

Abs: SB Crunches, SB Jacknife, Oblique Crunches

Calves: Donkey raise, Leg Press calf raise

Wednesday:

Dynamic upper body: Clapping pushups, weighted pull-ups, Hang-clean

Speed Performance:Box Jumps, Split Jumps, Speed skaters

Core pre-hab: Superman, Plank/Side Planks, Glute-Ham raise

Thursday:

Chest: Barbell Bench Press, Chest Press, Pec-Fly

Back: Barbell Row, Deadlifts, Hyperextension

Abs: Russian twists, Scissor kicks, Bicycle crunch

Friday:

Hamstrings: Lying Leg Raise, Seated Leg Raise, Walking Lunges

Shoulders: Military Press or Front raise, Lateral raise, Bent-over anterior raise

Abs: Russian twists, Machine crunches, Roman Chair

Calves: Standing calf raise, seated calf raise

That's it.

Got it down to a science. Alternating compound exercises and single joint exercises, while going all out on abs and hitting the whole body every day. Only things its missing is a daily dose of lowerbody. Lower Body exercises trigger more GH production so I just have to remember to give it my all by losing the rest time between sets and keeping it moving.