5-7-9 Workout

I'm feeling a little blah.  Mostly because I was SUPER pumped for my workout tomorrow, and now it is going to snow and I doubt I will be able to go.  For some reason, the town my gym is in is turning off the water at 9AM, so they are only open until then.  Sounds like schools will even be closed, so I doubt I'll be able to go.  This is extremely irritating to me.  I'm considering getting a guest pass to a gym in another town for the day.    

Anyway, I thought I would take this time to talk about my current workout a little.  I know the half of my blog title is "Strong", and I haven't really talked about that a lot yet, besides some running which...is not the foundation of my workout at all.  

I have what I affectionately refer to as gym ADD.  If I do a program for more than a few weeks I get bored, and if I am doing a program with too many reps, I just completely lose motivation.  As a result, the workout I have currently made up is far more complicated than any gym routine needs to be.  But seriously, I live for this shit.  Yeah, I like to cook and all, its great, but THIS is what I really know.  Currently, I am doing a body part split.  Typically I am a huge proponent of full body workouts, but I figured I'd do something different, and I haven't done a body part split in over a two years.  

Here is the idea behind it.  I split all my workouts into two parts.  3 "main" lifts, and 4 "auxiliary" lifts.  This makes more sense in a full body routine, but its still useful here too.  I am focusing on a fairly low rep range, but rotating it from day to day.  

Monday - Back

Deadlift

Lateral Pulldowns

Barbell Rows

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Hyperextensions*

Dumbbell Shoulder Press*

Pullups

Cable Bicep Curls

Wednesday - Chest

Incline Dumbbell Bench Press

Decline Bench Chest Flys*

Push Ups*

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Dips

Straightbar Pressdown

Upright Row*

Lateral Raises*

Friday - Legs

Back Squats

Straight Leg Deadlift

Walking Lunges

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Leg Press

Stability Ball Hamstring Extension

Bulgarian Squats*

Rear Lat Raise*

The reps go something like this.  Every exercise is done for three sets.  The reps are:  5/9, 7/7, 9/5.  Like I said, unnecessarily complicated, to keep in engaged.  

Week 1: 

Monday:  first three exercises for 3 sets of 5, last four exercises for 3 sets of 9.  

Wednesday: all exercises for 3 sets of 7.  

Friday:  3 sets of 9 for the first three exercises, 3 sets of 5 for the last 4.  

Week 2 rotates:

Monday:  3 sets of 9 for the first 3 exercises, 3 sets of 5 for the last 4.  

Wednesday:  first three exercises for 3 sets of 5, last four exercises for 3 sets of 9.

Friday:  all exercises for 3 sets of 7.  

Week 3:

Monday:  all exercises for 3 sets of 7.  

Wednesday:  3 sets of 9 for the first three exercises, 3 sets of 5 for the last 4.

Friday:  3 sets of 5 for the first three exercises, 3 sets of 9 for the last 4.  

Repeat.  I'll do this twice, I try not to do the same thing for more than 6 weeks, although I have a feeling I'm going to have a hard time prying myself away from this one, I really like it so far.   

I set up a matrix for the six weeks that I am doing it so that I don't get confused:

5  7  9

9  5  7

7  9  5

5  7  9

9  5  7

7  9  5

The reason I'm not just doing sets of 5, 7, and 9 on rotating days, is because...well I don't want to.  Plus, it kind of even outs the time commitment for each day.  

At the end of this program (I am in the middle of week 3 right now) I'll post the weights that I'm at.  

In case you are wondering what I do for cardio, its not much.  Right now I am trying to put on more muscle, so I'm not trying to lose weight.  Currently I am running twice a week, doing yoga once a week, and biking once a week.  Come spring I'll be more focused on taking off the maintenance weight, and I'll be running most days of the week.  I'm planning on doing a 10K (I need a goal to convince me to run). 

No Cooking Song today, I honestly didn't cook anything but some breakfast, but I thought I would post my top ten workout songs.  

Dr. Yang - Ben Folds

I Bet You Look Good On The Dance Floor - Arctic Monkeys

Have You Ever - The Offspring

Ever So Slightly - The Title

Woman - Wolfmother

Stop! - Against Me!

A Certain Shade of Green - Incubus

Here In Your Bedroom - Goldfinger

The Magnificent Seven - The Clash

We've Got The Beat - The Go Go's        

So...everyone go out there and get their workout on!  And if anyone ever wants to chat about working out, don't hesitate to email me, IM me, etc.  

Have a great day tomorrow, I hope you're not snowed in!