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Politics : Ask Michael Burke -- Ignore unavailable to you. Want to Upgrade?

To: Lone Star who wrote (84673)	10/30/2000 12:52:02 PM
From: Knighty Tin	Read Replies (1) \| Respond to of 132070

Lone, I change my routine occasionally, though some basics always stay in effect. I made great progress on once a week, whole body workouts for several months, but I found that I was eventually so spent after doing a maximum dead lift or bench press that I couldn't make a weight increase on the other major lift. Since the only body part that is impacted by both is the shoulders, I decided to try twice a week on the two basic types of lifts. Right now, I have two 30-40 minute strength workouts a week. I do one set of each exercise. During one workout, I do deadlifts, one-armed barbell rows and one armed deadlifts. It is actually five sets, as I have two arms. <g> I also do one set of heavy leg raises for the lower abs. Each set is maximum or near-maximum weight for 5 reps, performed slow, as Tsatsouline recommends, with 3-5 minutes between exercizes. However, I am pacing during that rest period, not sitting. On the second workout, I do pressing movements. Reverse grip bench presses, one-armed barbell side presses (I am soooo weak on this one) and then narrow grip, but not reversed, bench presses. I finish with a set of heavy incline situps. I don't use a steroid addict's cycle, but I do a cycle more suited to my natural approach. One of the exercizes, the first one I perform, when I am most energetic, is done with a slightly new maximum weight each time. The other two are done with 90-95% of maximum, increasing each workout by as little as one pound in the one-armed lifts. When I hit the wall, I take an exercize out of the first place and max out on one of the others that are similar but different emphases. I also have two wind-sprint workouts each week. One is sprinting 30-90 second intervals, depending on whether I am going for max speed or more enduro-speed, in the middle of a one hour walk. The other is hard sprinting on my recumbent exercize bike, again, 30-90 seconds all out in the middle of a one hour gentle bike ride. I try to walk or ride the bike slowly for an hour on two of the three days when I am not working speed or strength. I also try to include a 20-30 minute slow walk or bike ride after the strength workout, but I don't always have time for it.