06 59 Am beep beep beep beep beeeeep!!! Whew just in time!!! Clock in 0700 exactly. heh heh!! At least I am not late for work. 1 Star in the bag!! For the benefit of the people who just started reading my blog. I am on a strict lifestyle change program. All positive actions are recorded in the form of stars and 20 stars allows me to exchange for a $100 gift. Anyway, work was pretty hectic but I really looked forward to the exercise workout I had planned.
When I reached home, the first thing I did was to switch on my computer and opened up the training folder. Before I knew it, I am engrossed into Workout Set B. 30 mins later I am done. Arms and shoulders aching, but heck another star in the bag. Thats two now, I think I am on the right track. Ooooo Yeaaaah!!! Pump it baby!!!
Monday, 5 March 2007
Sunday, 4 March 2007
Training Schedule
Everything depends upon execution; having just a vision is no solution."
– Stephen Sondheim
How true it is. No use telling myself about getting back into shape if there is no action. After some internet research mainly from www.bodybuilding.com. I have drawn out the ultimate training schedule for beginners. The decision to start off as a beginner is a painful one, considering the fact that I used to be an athlete before. BUT I can handle the truth. AND the truth is I have not worked out for some time.
The ultimate training schedule: (drum roll)
BEGINNER’S WORKOUT ROUTINE
(1 March 1, 2007 –
| Bench Press (CHEST) | 12 Reps | 10 Reps | 10 Reps | 8 Reps |
| 12 Reps | 10 Reps | 10 Reps | | |
| 12 Reps | 10 Reps | 10 Reps | | |
| Sit Ups / Crunches (ABS) | 12 Reps | 10 Reps | 10 Reps | 8 Reps |
| 12 Reps | 10 Reps | 10 Reps | | |
| 12 Reps | 10 Reps | 10 Reps | |
SET B (Home)
| | 12 Reps ( | 10 Reps (Wide) | 10 Reps ( | 8 Reps (Diamond) |
| 12 Reps | 10 Reps | 10 Reps | | |
| 12 Reps | 10 Reps | 10 Reps | | |
| Sit Ups / Crunches (ABS) | 12 Reps | 10 Reps | 10 Reps | 8 Reps |
| 12 Reps | 10 Reps | 10 Reps | | |
| 12 Reps | 10 Reps | 10 Reps | |
| | Run |
| 2 laps (100m) warm up | |
| 10 laps (500) swim | |
| Monday | Tuesday | Wednesday | Thursday | Friday |
| Set A/B | Rest | Set A/B/C | Rest | Set A/C |
Now to motivate myself, I have formulated a plan that will kick start this program. This beginner's workout will last for 2 months. After the beginner’s stage, I will review my fitness levels. If they are satisfactory, a new advance plan will be conceptualised. This plan allows me to "look forward" to the next stage. Just like karate grading.
The details… The trick to keep the ball rolling is CONSISTENCY. A psychological method was used to aid this consistency. The positive reinforcement method. Wow, its been a long time since I touched my Psychology text books. Anyway, by using extrinsic means such as rewards, monetary gains or recognition, I attempt to keep the fire burning through a collection of star sequence. For instance, every successful workout, I receive a star (*) for my efforts. After accumulating 20 stars (*), I can use the stars to redeem a $100 gift. So mathematically, 3 workouts per week roughly translate to 12 stars(*) for a month. Ahhh....not if i sprinkle in punctual attendance for work. For every punctual attendance I will award myself a star (*) this definitely makes the game much more interesting. Muahahahah!!!!
I reckon that after a few months, training will become fun. This is because I would have made significant gains in the weight that I lift and the miles that I can run. Therefore I believe extrinsic motivations will slowly become intrinsic motivations. Well, that is just my hypothesis. Hehehehe. Training will become a habit as well as a hobby. Hopefully I can maintain this willpower and change other aspects of my life. Currently I have collected 2 stars (*). There are plenty more to go. No slacking. More pumping!!!
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