This week I started my heavy lifting phase. My overall goal is to get nice and cut without losing the muscle mass I’ve worked so hard for. This is a balancing act but I’ve found over the years that if I combine increased cardio with heavy lifting I get good results. Lifting in this way helps keep the muscle on my bones as I whittle away the bit of fluff I acquired over the late fall/winter months.
Monday was leg day and my concentration there was on squats and traditional deadlifts. I did Romanian deadlifts too and calf raises but the squats/traditional deadlifts were where I put my emphasis. Those are great compound exercises and will play a big role in getting me where I want to be.
Tuesday was back day which is one of my favorite days in the gym. I did a bazillion pull ups of all varieties (overhand, underhand, wide grip and neutral grip). I also did some lat rows and straight-arm pull downs but the pull ups were where I put the greatest energy. I did some holding a barbell between my knees to add to the weight I had to pull up. It’s surprising how much difference 15lbs can make in the number of consecutive pull ups you can do.
Today is chest day and I’ll focus on just two exercises. I’ll be doing lots of push ups (wide and narrow, incline and decline) and bench presses.
Suffice it to say I’m sore all over which is just fine. I love this feeling. It lets me know I’ve been working hard and I can definitely feel the particular muscles I’ve been focusing on. I’ll stick with the heavy lifting and extra cardio for a few more weeks and little by little I’ll get those pretty cuts I love so much.