Journal Plans

The ABC Workout plan, April 2019

I’m going back to my original ABC plan, as the current one is not really giving me the results I wanted, and I’m finding it hard to stay the course.

  1. There are 3 workouts: A, B, and C.
  2. Every day you workout, all you have to remember is which workout you did last time. Was it A? Then today you do B. Was it C? Then today you do A. Was it B? Then today you do C.
  3. If you miss a workout day (or days), just pick up from where you left off. So, if you last worked out 2 weeks ago, and you did workout A, today when you’re back at the gym you do workout B.
  4. A and B are set workouts. The C workout is the creative workout. That’s when you do something different and fun. Maybe a jog. Maybe a bike ride. Maybe a swim. Maybe a basketball game.
  5. Every time you complete a ABC cycle, write it down.

For April, May, and June 2019, my workouts are as follows:

Workout A

In Workout A I do arms, legs, and chest.

Superset 1

  1. Biceps bar curl: 3 sets of 10 (starting at 60lb, 60lb, 60lb)
  2. Dips: 3 sets of 10

Superset 2

  1. Incline bicep hammer curl: 3 sets of 10 (starting at 20 20 25lb)
  2. Tricep cable pulldown: 3 sets of 10 (Starting at 120 120 155lb)

Superset 3

  1. Incline Dumbbell Press: 3 sets of 10 (starting at 25 30 35)
  2. Leg extension: 3 sets of 10 (starting at 135 165 165)

Superset 4

  1. Bench Flys: 3 sets of 10 (starting at 25 45 50lb)
  2. Calf raises: 3 sets of 10 (starting at 220 220 220lb)

Superset 5

  1. Flat Dumbbell Press: 3 sets of 10 (starting at 35 45 50)
  2. Leg curl: 3 sets of 10 (80 90 120lb)

Workout B

Superset 1

  1. Lat pulldowns: 3 sets of 10 (105 135 165)
  2. Dumbbell rear lateral raises: 3 sets of 10 (20 20 25lb)

Superset 2

  1. Dumbbell presses: 3 sets of 10 (20 25 30lb)
  2. Neutral grip pull-ups: 3 sets of 10

Superset 3

  1. Cable rows: 3 sets of 10 (120 135 165lb)
  2. Dumbbell lateral raises: 3 sets of 10 (15 15 20lb)

Stronglifts program

Workout C

As I mentioned above, C stands for creative. On C days, I’ll run, or go for a long walk, or a bike ride, etc.

And that’s it. I’ll just stick to this for three months and share my workout days here in this blog as I have been in the past little while.

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