Tuesday, November 29, 2011
This week I put pushups back into the routine for Mondays and Thursdays, plus I added deadlifts to my Tuesday and Friday program. Deadlifts are new to me and I think they will be a great addition. They work so many different muscles that they may be the single-best exercise for overall strength. I needed something to work the legs, glutes, core and back, and deadlifts do all of that and more.
So, on Mondays and Thursdays I target the chest, biceps, triceps and lats, and on Tuesdays and Fridays I work the legs, glutes, core, back and shoulders. I move quickly from one exercise to the next, so there’s an aerobic benefit too. Each session takes about 30 minutes. On most days, I lift before I eat during a 1-hour lunch break. That leaves my evenings free for indoor bike trainer workouts … but I’m not ready to throw myself into those just yet.
Last November and December I was doing stair climbing workouts at my office. I liked the idea of a workout with some impact to stimulate bone cell growth. Hiking, snowshoeing and the occasional treadmill walk will have to fill that role this winter.
The overall plan is no different: add strength but don’t add bulk. Here at the end of November I am 5 pounds lighter than I was last year. That’s a good start.
Posted by Dave Hanrahan at 11:00 PM