My Work Out.

So I hired my friend Ricky to train me. The guy focuses a lot on strength training, and to be honest that is where I find myself most comfortable. He also realizes the curve I am on, and that I need to build up to pounding potentially hours out at the gym.

This is my phase 1 Strength work out.


Warm-up
 Treadmill 5 mins.

Core/Balance/ Plyometric

Med Ball Rotation Standing  
 3 sets, 12 rep,s 30s Rest
  Coaching Tip 10 lbs med ball

Single leg balance
 3 sets, 30s Reps, Rest 30s.
   Coaching Tip Balance on 1 leg

Step up
 2 sets, 6 each
  Coaching Tip: Start with small step.



Resistance

Curl to press
 3 sets, 12 reps, Rest 30s

Squat to sit on bench
 3 sets, 12 reps, Rest 30s
  Coaching Tip: Sit on bench and stand

Seated row
 3 sets, 12 reps, Rest 30s

Lateral raise
 3 sets, 12 reps, Rest 30s

Chest press
 3 Sets, 12 Reps, Rest 30s
  Coaching Tip: Either on bench w/DB, or machine

Tricep pressdown
 3 sets, 12 reps, Rest 30s
  Coaching Tip: Hold at bottom for 1s and squeeze.


 Cool-Down

Treadmill 5 min
Stretch 5 min


This is my current schedule of workouts.

Feb 24 Cardio 20 min
Feb 25 Strength #1
Feb 26 Cardio 20 min
Feb 27 Strength #1
Feb 28 Rest

March 1 Rest
March 2 Strength #1
March 3 Cardio 20 min
March 4 Strength #2
March 5 Cardio 20 min
March 6 Strength #1
March 7 Rest

March 8 Rest
March 9 Strength #2
March 10 Cardio 20 min
March 11 Strength #1
March 12 Cardio 20 min
March 13 Strength #2
March 14 Rest

March 15 Rest
March 16 Strength #3
March 17 Cardio 25 min
March 18 Strength #2
March 19 Cardio 25 min
March 20 Strength #1
March 21 Rest

March 22 Rest
March 23 Strength #2
March 24 Cardio 25 min
March 25 Strength #1
March 26  Cardio 25 min
March 27 Strength #3
March 28 Rest

March 29 Rest
March 30 Strength #4
March 31 Cardio 30 min

Notes: Keep up the Paleo, make sure to eat protein and some fruit right after your workout. Aim for 300g of protein per day.


It has not been revealed to me yet what Strength #2, #3, or #4 are.  I will let all of you know, as soon as I know.