The Classic 52 Day Challenge just ended.  That did not stop me from going to the gym this morning.  This may be a break between Challenges but it is not a break from exercising.  I finished 4 weeks of DIY Phase 6 and started DIY Phase 7.  It is not a hugely different workout – just enough to shake things up and keep me from becoming bored while still moving forward.  As the song goes:

Well, shake it up, baby, now, (shake it up, baby)
Twist and shout. (twist and shout)
C’mon c’mon, c’mon, c’mon, baby, now, (come on baby)
Come on and work it on out. (work it on out)

BBOE Design It Yourself Workout – Phase 7 – Rev: December 10, 2011

NB: The Chapter and Page Numbers refer to the Men’s Health Big Book of Exercises by Adam Campbell

WORKOUT A: 20 Rep Max – 5 Reps per set

  • 1 Stability Core – Ch 10: Planks – 30 sec hold (p 278)
  • 2A Chest – Ch 4: Barbell Bench Press (p 46)
  • 2B Quadriceps – Ch 8: Trap Barbell Squat (p 203)
  • 3A Upper Back – Ch 5: Cable Face Pull with External Rotation (p 108)
  • 3B Glutes & Hamstrings – Ch 9: DB Single Leg – Straight Leg Dead Lift (p 247)

WORKOUT B: 25 Rep Max – 10 Reps per set

  • 1 Stability Core – Ch 10: Mountain Climber (p 258) 30 seconds – BOSU
  • 2A Quadriceps – Ch 8: Goblet Squat (p 204)
  • 2B Chest – Ch 4: Standing Cable Fly (p 62)
  • 3A Glutes & Hamstrings – Ch 9: Swiss-Ball Hip Raise & Leg Curl (p 243)
  • 3B Shoulders – Ch 6: Alternating Standing Dumbbell Shoulder Press (p 121)

WORKOUT C: 30 Rep Max – 15 Reps per set

  • 1 Rotation Core – Cable Push-Pull
  • 2A Glutes & Hamstrings – Ch 9: Barbell Dead Lift (p 248)
  • 2B Upper Back – Ch 5: Rear Lateral Raise (p 83)
  • 3A Quadriceps – Ch 8: Farmer’s Walk on Toes (p 227) set = 60 second walk
  • 3B Lats – Ch 5: E-Z Bar Pull Over (p 108)

As always, your comments, criticisms and suggestions are appreciated.  As with me, these workouts are a Work In Progress.

I also expect to do TNT Plan A for the this period of time.  That means – Protein Only pre/post workout shakes and limiting my relaxed attitude about Carbs on the Weekend or at Special Events.  I need to put up a protective wall around me for the Holiday Season.  Carb Snobbery they name is TNT Man.

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