New NHE Workout Plan
 

This is my general plan, which will vary based on what days I work.

Sunday: 5k jog, moderate pace (trying to improve upon 9min mile)

Monday: Back, Biceps, and Forearms
The sets listed in the workout below do not include warm-up sets.
Cable Pull Downs 2 sets - 4 to 6 reps
Close Grip Pull Downs (using a V-Bar) 2 sets - 4 to 6
Bent Over Rows 2 sets - 4 to 6
Alternate Dumbbell Curls 2 sets - 4 to 6
Straight Bar Curls 2 sets - 4 to 6
Barbell Wrist Curls 1 set - 8 to 10
Dumbbell Wrist Curls 1 set - 8 to 10

Tuesday: HIIT cardio 20min - jog, elliptical or Gauntlet (up the down escalator)
Pilates class
(Carb-up day)

Wed: Chest, Shoulder, and Triceps
The sets listed in the workout below do not include warm-up sets.
Flat Barbell Bench Press 3 sets - 4 to 6
Incline Dumbbell Press 2 sets - 4 to 6
Assisted Dips 1 set - 4 to 6
Straight Bar Military Press (In front) 2 sets - 4 to 6
Dumbbell Side Laterals 2 sets - 6 to 8
Barbell Shrugs 1 sets - 4 to 6
Lying Tricep Press 2 sets - 4 to 6
Tricep Cable Press Downs 2 sets - 4 to 6

Thurs: Legs, Calves, and Abs
The sets listed in the workout below do not include warm-up sets.
Squats 3 sets - 4 to 6 reps
45 Degree Leg Press 2 sets - 4 to 6
Stiff Leg Dead Lift 2 sets - 6
Standing Calf Raise 2 sets - 6 to 8
45 Degree Calf Raises 1 set - 6 to 8
Weighted Cable Crunches 2 sets - 10 to 12
Incline Crunches (weighted) 2 sets - 8 to 10

Friday: 8:30 teach water aerobics (HIIT first 25 min of class)
4:30 teach water aerobics (low-moderate intensity)

Sat: 90min intermediate yoga class
(carb-up day)

Evaluation after 2 weeks
 

The first week of Max OT workouts was very difficult. I lifted less weight than I had been before my week off, and my workouts lasted too long. I was frustrated but decided to stick it out. The second week was awesome! Max OT recommends an extended warm-up for each muscle group that goes like this:

10 reps at very light weight
12 reps at very light weight
6 reps at light weight
3 reps at moderate weight
1 rep at mod-heavy weight

Then you do the "muscle-building" sets, 1-3 sets depending on the muscle group. When you move on to another exercise for the same muscle group, you do NOT repeat this warm-up.

What I found is that it just made my workouts too long, esp. the day I do chest, shoulders and triceps. So I decided for the 2nd week to only do the warm-up for the first muscle group I train, which is the largest muscle group and incorporates the smaller muscles in the exercises. This brought all my workouts down to under an hour. I have already made some strength gains and some of my muscles look bigger. People at the gym have been commenting on my strength and the intensity of my workouts! :D

Jen

Personal record challenge:

My goals are to be able to do the following by mid-September:

Alt D-bell curl - 30# - 2 sets of 4
Straight bar curl - 45# - 2 sets of 4-6 - 8/2 - 2 sets of 4
Bench press - 80# - 3 sets of 4
Military press - 45# - 2 sets of 6
45 degree leg press - 270# - 2 sets of 4

I hope to be able to achieve these goals without breaking any of my pink sparkly fingernails.

Jen