Fitness

New gym plan: Focus on dem weights

Tomorrow is the beginning of a new school semester. To most people that means new classes, new teachers, new books, buying some new pens you’ll lose in a week or some post-its you’ll never actually use. I guess I also have some new pens, inevitably new classes and stuff as well, but that’s not really where my head’s at. What am I thinking bout on the first day of semester?! NEW GYM PLAN BABY. And for real I am so so excited about this one.

In the past year I’ve done a lot fitness-wise. Finished BBG 1 & 2 (full review on the programs HERE), completed my first half-marathon, followed by my first full marathon and then I started on a new workout plan where I  did a mix of weight training, functional training and HIIT. So what’s next?? Well, for those that aren’t up to date, I was basically told by a doctor at the beginning of the year that I should be decreasing how much I exercise (read full post about it HERE), so I’m going to be trying something completely new. First of all, I really need to amp up my strength game. I swear it’s getting a little embarrassing; I’ve been working out daily for years and I’m still not really strong, so that’s gotta change. Also with marathon training and BBG; a lot of cardio, running and HIIT, I’ve gotten a bit skinny.

Skinny has never been my goal.

I’ve always strived for fit, strong and toned. So time to switch it up.

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The next few months will be focused on weight lifting. I’ve basically made a gym program based on the Needsize 5×5 lifting schedule. It’s a 5 day-split version of the classic 5×5 (which is usually only 3 days a week). So instead of working out 7 days a week I’ll be dropping down to 5 (that’s kind of a big deal for me).

The classic 5×5 workout incorporates 5 sets of 5 reps of the five base lifting exercises (except for deadlifts that are 1×5). These exercises are squats, deadlifts, bent over barbell rows, overhead press and bench press. In Needsize’s version, every day includes a different main set (one of the 5 exercises) paired with 3 sets of 8 reps of two/three other exercises that work the same muscle group. So on leg day I’ll do squats at my main set and 3×8 of weighted lunges, leg press and calf raises

Oh and at the end of every session I added a little final exercise that I have to do til failure cuz:

a) It’s fun! Yup this is my idea of fun (lol who needs clubs n stuff?)

b) I can record how long I manage before “failure” and actually see if I improve week on week. EVEN MORE FUN. Cuz I love stats. Especially when they’re stats about my fitness progress (actual stats on standard deviations etc are less interesting).

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So I’m also pairing this gym plan with a new meal plan (post about it on the blog soon) which is gonna make me hit over 2, 000 calories daily! Considering I am a tiny human, this is quite a lot of food. I’m hoping that this little mini “bulk” will pair well with my new gym plan and I’ll be making aaaall the #girlgains AKA hello squat body, defined shoulders, and strong abs and good bye scrawny frog legs woohooo!

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So here’s my new gym plan below! I may or may not be switching it up a little in the next few weeks depending if my workouts end up being too long. On top of this I will continue my half an hour of yoga every morning and make sure I get lots of stretching done at the end of every session, cuz no point trying to get rid of skinny frog legs if I end up so stiff that I waddle about like a duck with a stick up its bum  🙂

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Follow my journey on Instagram as I’ll be keeping y’all up to date, every step of the way 😉

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