Today's Workout

Well, I decided I needed a chance of pace in my workouts.

Usually after 4 weeks with the same training program I get bored both physically and mentally. Most studies show your body adapts to the same training program after 4-6 weeks. The more years you have been training the faster your body will adapt.

After spending the last few months focusing on mostly compound exercises and maximum strength I have switched things around a bit. It's a program called the Shotgun method where you do mostly compound exercises like squats, bench or deadlifts one day and then do more isolation type movements in the next workout to improve any muscle groups that you want to focus on.

I haven't done much direct arm work or calf work in the last few months so it will feel good to hit these muscles again.

Today was Day 2 or the isolation type workout:

A Standing Lateral Raises, 5 sets of 10-12 reps

B1 Standing Zottman Curls, 5 sets of 5-7 reps

B2 Decline Dumbbell Extensions, 5 sets of 5-7 reps

C Seated Calf Raises, 5 sets of 10-12 reps

I was pumped and focused during the workout and was soaked afterwards.

Good stuff. I am off to have my post-workout meal of healthy homemade chili!

Don't forgot in the Dad Fitnesss workouts you get 16 weeks of muscle building and fat loss workouts that change every 4 weeks to keep your body guessing and burning fat.

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Sean Barker, CPT

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