Life fitness

Things have been quite busy around here recently. Thankfully work has picked up and although training 6 days a week (sometimes twice a day) has been great, it was nice to put that training to good use. Training has been a combination of strength, bodybuilding and conditioning. I have come to the conclusion that these are the most important elements of a great workout schedule. Of course, I would also add to that with prehab and rehab work. This would be mobility work, myofascial release and sports specific stretching.

Here's an example of a recent workout.

Warm-up - dynamic swings and joint rotations
Seated Press - 5x5
Chins - 5 sets with varied hand positions (alternate, underhand, overhead etc) 5 sets from 1-15 reps
Flys - 3 sets of 12, never locking out
Cable Crossover - 2 sets of 12-15
4 Board Press - 4x5, stressing the triceps
Bicep Machine - 4x8-12
Pushdowns - work to heavy set of 8-10 then a big drop set
Mobility - either upper body or lower body
Cardio - 20-30 minutes of Cross Trainer on 'Strength' or 'Hills' at a high Level (10 or above)

I still have a way to go to achieve the results I want. Below is a picture taken about 3 weeks ago. For reference, I couldn't see my abs at Xmas! This is part of my Life Fitness plan where I hope to maintain a good level of strength and conditioning but also stay injury and pain free. So far so good. Of course, you can't have maximum strength or maximum fitness like this. The goal is a level of all round fitness which would require a minimal phase of specialization (6-12 weeks) to reach maximum strength or aerobic capacity depending on the goal. This is an experimental process which eventually will be a part of a wider program I will share with you all in the future.

I'll have another picture of my progress in April.

Nick

Comments

[Thorsten Moser]

great shape!!!