Being out of shape can mean so many different things. This weekend I did a 20 mile bike “race”. It was fairly easy. I didn’t go fast, but I was able to keep a reasonable pace despite only training for it in the week leading up to it. I was “out of shape” for that race. One thing that I have noticed is that my cardio ability takes a big hit once I stop training. As far as strength goes (NOT work capacity), it can stay, in my experience, for weeks to almost a month with little or no training. Not so with cardio. The moment I stop training, my ability begins to decline quickly.
Anyway, I say that to say that my goals have changed a little bit. As far as the gym goes, I am mostly focusing on my upper body work capacity. This means a good deal of volume. For my lower body, I plan on doing steady state cardio interspersed with some HIIT. At the moment, I am not interested in growing my legs at all, so I feel comfortable backing off training them with weights for a little bit. For me, during the summer and fall, participating in 5k’s, going on long walks and hikes, and bike races are much more exciting!
So for my workout today I am getting my body revved up for some increased volume. I am starting out with 3 sets of each exercise, and hopefully over the next month or two will bump that up to about six sets. I use the Strong App to track my workouts. It is great because I can track everything as I go, and there is an awesome rest timer so I can be pretty exact on seeing how I am (or am not) improving that week/session. Below is a screen shot of my workout minus the 3 sets of machine back extensions with 250 lbs.
I have been inconsistent and training with a much lower volume lately. So since my goal is increasing my work capacity, I am mostly getting a feel for the set and rep schemes that will be the best for building off of. I will probably keep my bench weight the same and go for 3×8 and then up my rep numbers for the lat pull-down. I’ll also probably start the next sets of rows with 115 lbs.
Until next time…