Sexy Back & Shoulders

Vertical Push/Pull

Super Set - 5 sets, 5 reps, 311 tempo, 90 seconds rest
A1. Parallel Grip Pull Ups: BWx3, -40x5, -25x5, -25x5, -25x5
A2. Seated Dumbbell Presses: 25x5, 30x5, 30x5, 30x5, 30x5

Super Set - 3 sets, 8 reps, 301 tempo, 60 seconds rest
B1. Pull Downs: 90x8, 90x7, 80x8
B2. Seated Arnold Presses: 20x8, 20x8, 20x8

Body Rock Style: 4 minutes, 6 rounds of 30:10 intervals
C. Side Crunch
    Right Side: 14, 14, 14
    Left Side: 13, 14, 14

Weight Workouts Are EASY!

These are the first weight workouts that I've done in over 2 months. I held back a little the first day because I didn't want killer DOMS. Turns out I didn't get sore at all from it. Looks like the Body Rock workouts have kept me in excellent shape for traditional weight lifting workouts.

Tuesday, May 31st - Horizontal Push/Pull

Super Set - 5 sets, 5 reps, 311 temp, 90 seconds rest
A1. T-Bar Rowns: 30x5, 35x5, 35x5, 35x5, 35x5
A2. Flat Dumb Bell Press: 25x5, 30x5, 30x5, 30x5, 30x5

Super Set - 3 sets, 8 reps, 301 tempo, 60 seconds rest
B1. Cable Row: 60x8, 70x8, 80x8
B2. Incline Dumb Bell Press: 20x8, 20x8, 25x8

3 sets, 12 reps, 321 tempo, 60 seconds rest
C. Buso Ball Crunches: 12x12, 12x12, 12x12


Wednesday, June 1st - Light Legs/Arms

Super Set - 3 sets, 10 reps, 301 tempo, 60 seconds rest
A1. Leg Extensions: 50x8, 70x8, 70x8
A2. Lying Hamstring Curls: 40x8, 45x8, 50x8

Superset - 5 sets, 5 reps, 311 tempo, 90 seconds rest
B1. Seated Dumbbell Curls: 20x5, 25x5, 25x5, 25x5, 25x5
B2. Dips: BWx5, BWx5, BWx5, BWx5, BWx5

Superset - 3 sets, 8 reps, 301 tempo, 60 seconds rest
C1. EZ-Bar Curls: 26x8, 26x8, 36x8
C2. EZ-Bar Lying Tricep Extensions: 26x8, 26x8, 36x8

My back and chest didn't get sore at all, but my arms are pretty shot from yesterday. These workouts feel super easy after Body Rock. I'll have to push harder next time.

Temporary Training Split

I cannot, for the life of me, imagine not doing any exercise at all. I understand that Body Rock is off of the table as it requires a ton of jumping around, etc. HIIT and Hills are off the table, too, since they are both rather hard on feet. Thankfully, my job doesn't require me to do a whole lot of running around, so it's not like work is going to get in the way of the healing my Plantar Fasciitis.

Considering that I can, more or less, stay off of my feet, I see no reason why I can't do some traditional strength training, provided that I avoid lower body training that involves being hard on my feet. While normally I would loath being relegated to the University gym, it is summer, which means that the gym is relatively empty, and I can get my workouts done efficiently.

Below you will find my new training split outlined and explained in detail. A couple of notes:

• I've chosen some of these exercises specifically because they keep me off my feet, not because I think they provide optimum results.
• I only do dumbbell exercises for my shoulders, otherwise they hurt.
• Normally, I wouldn't do either of the leg exercises I have in this split, but my choices are pretty limited while I heal the plantar fasciitis.
• Normally, I would not do nearly so much direct arm work, but as I can't really train legs, I need to do something to keep myself from going crazy.
• There are 6 days of training in this split. 3 days of traditional weight workouts, and 3 days of traditional weight lifting using Body Rock type training intervals. I have NO IDEA if using this type of interval training with weights is going to work for me at all - this split may see major revisions soon.
• At this point, I'm not sure how many days it will take me to complete the 6 days of training. To start, I think I might train 3 days in a row, take a day off, and repeat.

Day 1 - Horizontal Push/Pull

Super Set - 5 sets, 5 reps, 311 tempo, 90 seconds rest
A1. T-Bar Row
A2. Flat Dumb Bell Press

Super Set - 3 sets, 8 reps, 301 tempo, 60 seconds rest
B1. Cable Row
B2. Incline Dumb Bell Press

3 sets, 12 reps, 321 tempo, 60 seconds rest
C. Weighted Crunches - various types

Day 2 - Light Legs/Arms

Super Set - 3 sets, 10 reps, 301 tempo, 60 seconds rest
A1. Leg Extensions
A2. Lying Hamstring Curls

Superset - 5 sets, 5 reps, 311 tempo, 90 seconds rest
B1. Seated Dumbbell Curls
B2. Dips

Superset - 3 sets, 8 reps, 301 tempo, 60 seconds rest
C1. EZ-Bar Curls
C2. EZ-Bar Lying Tricep Extensions

Day 3 - Vertical Push/Pull

Super Set - 5 sets, 5 reps, 311 tempo, 90 seconds rest
A1. Parallel Grip Pull Ups
A2. Seated Dumbbell Presses

Super Set - 3 sets, 8 reps, 301 tempo, 60 seconds rest
B1. Pull Downs
B2. Seated Arnold Presses

3 sets, 12 reps, 321 tempo, 60 seconds rest
C. Weighted Crunches - various types

Day 4 - Horizontal Push/Pull

Super Set - 4 minutes, 6 rounds of 30:10 intervals, ?? reps, max effort
A1. T-Bar Row
A2. Flat Dumb Bell Press

Super Set - 4 minutes, 4 rounds of 50:10 intervals, ?? reps, max effort
B1. Cable Row
B2. Incline Dumb Bell Press

4 minutes, 6 rounds of 30:10 intervals, ?? reps, max effort
C. Side Crunch

Day 5 - Light Legs/Arms

Super Set - 4 minutes, 6 rounds of 30:10 intervals, ?? reps, max effort
A1. Leg Extensions
A2. Lying Hamstring Curls

Superset - 4 minutes, 4 rounds of 50:10 intervals, ?? reps, max effort
B1. Seated Dumbbell Curls
B2. Dips

Superset - 4 minutes, 4 rounds of 50:10 intervals, ?? reps, max effort
C1. EZ-Bar Curls
C2. EZ-Bar Lying Tricep Extensions

Day 6 - Vertical Push/Pull
Super Set - 4 minutes, 6 rounds of 30:10 intervals, ?? reps, max effort
A1. Parallel Grip Pull Ups
A2. Seated Dumbbell Presses

Super Set - 4 minutes, 4 rounds of 50:10 intervals, ?? reps, max effort
B1. Pull Downs
B2. Seated Arnold Presses

4 minutes, 6 rounds of 30:10 intervals, ?? reps, max effort
C. Crunches - various types