Workouts for Weeks 5-6

photo by Mrflip

The next few weeks are all about unilateral training and increasing the cardio. You might notice that I'm training most of the body parts once but with a bit more intensity (and weight).

I only have an hour in the gym in the mornings and I am experimenting with 30 minutes of weight training and the remaining 30 minutes of cardio, plus I will add an additional 45 minute cardio session in the evening.

My left arm is much stronger than my right. It's the side where I carry my 1 year-old the most so that makes sense.

In the next two weeks, I'll work the right side of the body a bit harder to increase its strength.

On cardio and Abs days I will also two 45-60 minute cardio sessions.

Week 5
Monday/Friday - Upper Body; Wednesday - Lower Body
Tuesday/Thursday/Saturday - Cardio and Abs

Week 6
Monday/Friday - Lower Body; Wednesday - Upper Body
Tuesday/Thursday/Saturday - Cardio and Abs

Upper Body
Chest
Incline DB Flyes: 15reps; 12reps; 10reps; 8reps; To Failure

Back
Two-Arm DB Rows: 15; 12; 10; 8; To Failure

Shoulders
Alternating DB Press: 15; 12; 10; 8; To Failure

Biceps
Alternating Hammer Curls: 15; 12; 10; 8; To Failure

Triceps:
Alternating Lying DB Extension: 15; 12; 10; 8; To Failure

Lower Body
Hamstrings
Unilateral Lying Leg Curl: 15; 12; 10; 8; To Failure

Quads
Unilateral Leg Extension: 15; 12; 10; 8; To Failure
Unilateral Leg Press: 15; 12; 10; 8; To Failure

Calf:
Unilateral Seated Calf Raises: 15; 12; 10; 8; To Failure

Did you know this summer Madonna will turn 50? That's a woman who knows how to take care of her body. Love her or Hate her, she is definitely a inspiration.

Mad Libs also turns 50 also.

Workouts for Weeks 3-4

photo by WaiWai

I'm switching the exercises up a bit so I don't get bored and so that my body won't have time to get use to the workouts. Hopefully, promoting more growth.

Week 3

Monday/Friday - Upper Body; Wednesday - Lower Body
Tuesday/Thursday/Saturday - Cardio and Abs

Week 4
Monday/Friday - Lower Body; Wednesday - Upper Body
Tuesday/Thursday/Saturday - Cardio and Abs

Upper Body

Chest
Incline DB Press: 15reps; 12reps; 10reps; 8reps; 15reps
DB Flyes: Push-ups (no weight) 15reps

Back
Incline DB Rows: 15; 12; 10; 8; 15
Straight Arm Pulldowns: 15

Shoulders
Lateral Raises: 15; 12; 10; 8; 15
DB Shrugs: 15

Biceps
Concentration Curls: 15; 12; 10; 8; 15
EZ Bar Curls: 15

Triceps:
DB Kickbacks: 15; 12; 10; 8; 15
Lying EZ Bar Extension: 15

Lower Body
Quads
Smith Squats: 15; 12; 10; 8; 15
Leg Extensions: 15

Hamstrings
Leg Curls: 15; 12; 10; 8; 15
Good Mornings: 15

Calf:

Seated Calf Raises: 15; 12; 10; 8; 15

Raw Fit Training Schedule

photo by Erinsworld

I will track my progress throughout the twelve weeks.

I will bite the bullet and do the weigh-in and body fat percentage and the measurements on a regular basis. I think they are important aspects of keeping things in check.

On Friday, I'll get my city recreation card so I'll have access to a gym that is close to home.

photo by Lollyknit

I did go the Body for Life training schedule route mainly because I enjoy pyramid training. It makes me feel physically stronger.

Here is my (tentative) training schedule. I increased the repetitions. Look it over and tell me what you think.

Training Split

Weeks 1, 3, 5, 7, 9, 11

Monday: Upper Body

Wednesday: Lower Body

Friday: Upper Body

Weeks 2, 4, 6, 8, 10, 12

Monday: Lower Body

Wednesday: Upper Body

Friday: Lower Body

The exercises will be rotated, so I will do a different exercises every two weeks.

Tomorrow I will post a list of exercises I will have to choose from.

Upper Body
Chest
Shoulders
Triceps
Back
Biceps

Lower Body
Quads
Hamstrings
Calves
Abs

Repetitions: 15, 12, 10, 8, 15, 15

Cardio

Weeks 1-2

Monday: 20 minutes

Tuesday: 30 minutes

Wednesday: 20 minutes

Thursday: 30 minutes

Friday: 20 minutes

Saturday: 30 minutes

Sunday: Rest

Weeks 3-4

Monday: 25 minutes
Tuesday: 35 minutes
Wednesday: 25 minutes
Thursday: 35 minutes
Friday: 25 minutes
Saturday: 35 minutes
Sunday: Rest

Weeks 5-6

Monday: 30 minutes
Tuesday: 40 minutes
Wednesday: 30 minutes
Thursday: 40 minutes
Friday: 30 minutes
Saturday: 40 minutes
Sunday: Rest

Weeks 7-8
Monday: 35 minutes
Tuesday: 45 minutes
Wednesday: 35 minutes
Thursday: 45 minutes
Friday: 35 minutes
Saturday: 45 minutes
Sunday: Rest

Weeks 9-10
Monday: 40 minutes, 20 minutes*
Tuesday: 50 minutes
Wednesday: 40 minutes, 20 minutes
Thursday: 50 minutes
Friday: 40 minutes, 20 minutes
Saturday: 50 minutes
Sunday: Rest

Weeks 11-12
Monday: 50 minutes, 30 minutes
Tuesday: 60 minutes
Wednesday: 50 minutes, 30 minutes
Thursday: 60 minutes
Friday: 50 minutes, 30 minutes
Saturday: 60 minutes
Sunday: Rest

*I'm starting to circuit train. The 40 minutes (or 50 minutes) cardio on Monday, Wednesday and Friday will be 10 minute sessions in between the weight training sets.

Also notice there is a second cardio workout. This is a freestyle session, for instance a DVD, walk in the park, playing basketball with the kids, etc.

After writing this schedule down, it looks kind of intense. I am wondering if I'm over extending myself. I know it's doable but why am I doing this again? Oh yes, Raw Fit Challenge.

I want to have the complete experience of training HARD for a fitness competition on a plant-based (raw foods diet). Right, that's it.photo by whyld

Thank you Loulou for passing along the information about Brendan Brazier, a vegan, professional Ironman triathlete.

Thank you also to C for the information on the beautiful Koya Webb.

And I wish you the best on your 100% Raw Challenge.

I have the book "Raw Power" by Stephen Arlin. I have heard some items about Mr. Arlin (now known as Thor Bazler) and I have mixed feeling about this book.

Please share what you might know about Mr. Bazler and the information Raw Power has.