Able Ape

Entertaining thoughts & delusions of grandeur

FQ

New plan for 2012

Since I have been slacking off a bit fitnesswise the time has come to step it up again.

To clarify a bit, there are two training moments each day. One in the morning (05.05) and one in the evening (19.30). A rest day has not been taken into account since the weekendload (Ab Ripper X and Yoga X) does not kick my ass as Insanity does. 

The reason for the dumbbell only weight work is simply because I do not own a barbell so free weights (dumbbells) and bodyweight remain the only option. The dumbbells do have Fat Gripz on them to make me work harder with lower weight.

THE Plan:

Monday

  • Insanity

3 sets  6-12 Reps

  • Dumbbell squat                          
  • Dumbbell Bench Press
  • One Arm Dumbbell Row
  • Standing Dumbbell Curl
  • Two Arm Seated Dumbbell Extension                  

Tuesday

  • Insanity

Pull Up Challenge

  • Perform as many pullups as you can while keeping good form, not any of that kipping business!!! Then rest for 60 seconds. Repeat till you have done 30 Reps. Try to reach 30 Reps in decreasing number of sets each workout.

Wednesday

  • Insanity

3 Sets 6-12 Reps

  • Dumbbell Step up
  • Dumbell Stiff Leg Deadlift
  • Seated Dumbbell Press

3 Sets 10-20 Reps

  • Standing One Leg Dumbbell Calf Raise

3 Sets 10-15 Reps

  • Dumbbell Shrug
  • Dumbbell Side Bends

Thursday

  • Insanity

Pull Up Challenge

  • Perform as many pullups as you can, then rest for 60 seconds. Repeat till you have done 30 Reps. Try to reach 30 Reps in decreasing number of sets each workout.

Friday

  • Insanity

3 Sets 6-12 Reps

  • Dumbbell Lunge
  • Dumbbell Floor Press
  • Standing Hammer Curl
  • Lying Dumbbell Extension

3 Sets 10-25 Reps

  • Lying Floor Leg Raise

Saturday

  • Insanity
  • P90X Yoga X

Sunday

  • Ab Ripper X
  • Running or other cardio

(Note to self: Stock up on Tigerbalm)