posted on June 7, 2019
Training Log: June
I just finished up a 4-week cycle of circuit training. Since I am not training for anything specifically, I have the ability to play around with my programming. Toying around with programming is fun for me because A: it keeps my need for constant variety satisfied and B: it fuels ideas for UF classes. Here are my advantages (and one disadvantage) for this style of training.
Pros:
This worked so well for me. I previously found myself falling off towards the end of my sessions so the timed intervals helped me stay focused for the duration of my training session. It also helped me from getting distracted in between sets, as I tend to talk too much, break out in dance sessions and do silly/ridiculous/probably unsafe things with my training partner.
I could jam pack tons of movements and exercises into a short amount of time. Most days I can only fit in an hour workout into my day so this style is great for getting that feel good pump and accomplished feeling.
Since the rest is short, there is a cardio aspect to this style of training. Since my metabolic training these days basically consists of what I call “treadmill desk”, I’ll take the cardio anywhere I can get it.
Part of this is due to my nutrition, as I’m currently in a (purposeful) caloric deficit but I am down almost 5lbs since starting this cycle. I feel leaner, with minimal strength loss.
Con:
By sets 3 and 4, I am feeling pretty fatigued and instead of being able to increase weight, I find myself stalling out. Less progressive overload means less strength gains, so I am planning my next cycle around fixing this issue.
Here is the 4-week program I followed. AM #powerful classes got a little taste of the circuits during their deload week last cycle. If you try this out yourself, find a weight that is challenging but manageable for 8+ reps during the circuit. Set up the clock to count the intervals & rest periods (don’t know how to set the clock? Ask me, I’ll show ya!) If it is a single sided exercise, make sure to perform the work intervals per side. Have fun!
| Week 1 | Week 2 | Week 3 | Week 4 | |
| Incline Bench | 4×8-10 | 4×8-10 | 4×8-10 | 4×8-10 |
| A1. Floor Press | :30/:30 x 3 sets | :35/:25 x 3 sets | :30/:30 x 4 sets | :35/:25 x 4 sets |
| A2. Tricep ext | ||||
| A3. Seated FB shoulder press | ||||
| A4. FB Lat Pullover | ||||
| B1. Cable Facepulls | ||||
| B2. Cable Biceps Curls | ||||
| B3. Inverted Rows | ||||
| B4. Bench Dips | ||||
| AB Finisher | ||||
| Squat | 4×10 | 4×10 | 4×8 | 4×8 |
| A1. Bulgarian SS | :30/:30 x 3 sets | :35/:25 x 3 sets | :30/:30 x 4 sets | :35/:25 x 4 sets |
| A2. Step up | ||||
| A3. Standing windmills | ||||
| B1. Heel elevated close stance goblet sq. | :30/:30 x 3 sets | :35/:25 x 3 sets | :30/:30 x 4 sets | :35/:25 x 4 sets |
| B2. Back ext. glute focus | ||||
| B3. Cable Pull Throughs | ||||
| Leg Finisher: Park loop lunge | ||||
| Standing OHP | 4×10 | 4×10 | 4×8 | 4×8 |
| A1. Lean away cable lateral raise | :30/:30 x 3 sets | :35/:25 x 3 sets | :30/:30 x 4 sets | :35/:25 x 4 sets |
| A2. Seated KB Curls | ||||
| A3. Cable Rope OH Tri Ext. | ||||
| A4. Banded Pulls Ups | ||||
| B1. EZ Bar Upright Row | :30/:30 x 3 sets | :35/:25 x 3 sets | :30/:30 x 4 sets | :35/:25 x 4 sets |
| B2. Reverse pec deck | ||||
| B3. Chest Supported High Incline FB Rows | ||||
| B4. Incline Lateral Raise Hold | ||||
| AB Finisher | ||||
| Deadlift | 4×8 | 4×8 | 4×6 | 4×6 |
| A1. Staggered Stance RDL’s | :30/:30 x 3 sets | :35/:25 x 3 sets | :30/:30 x 4 sets | :35/:25 x 4 sets |
| A2. Stallion Squats | ||||
| A3. GHR’s | ||||
| A4. Calves on Leg Press | ||||
| B1. Leg Press | :30/:30 x 3 sets | :35/:25 x 3 sets | :30/:30 x 4 sets | :35/:25 x 4 sets |
| B2. Wide Grip Cable Row | ||||
| B3. Cable Standing Leg Curl | ||||
| B4. FB SA Rows | ||||
| AB Finisher |
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