Fri, Apr-05-13, 18:09
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Triple digit loss
Posts: 927
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Plan: Dr. Bernstien
Stats: 352/206.8/175
BF:
Progress: 82%
Location: Boston, MA
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Circuit training
Hi Everyone, Anyone doing circuit training?
I have decades of experience of powerlifting and cardio training but never have I done circuit training.
I also have a decade of experience of being morbidly obese, not loosing weight even though I worked out split training (3 days cardio, 3 days high reps moderate weight) and limited cals.
I am now following the Dr Bernsteins LC plan, one thing I don't want to do is loose muscle mass, so I like to maintain. Another thing I want to do is have my body a little ripped after the weight comes off. I don't want to be a body builder. Rather take what is hidden by fat, preserve it and trim it and streamline it.
Unfortunately, I have bad knees, a herniated(bulging) disc at L1/S1, and another 3 herniated discs(bulging) in my neck and a bad right shoulder. Type 2 diabetic producing high levels of insulin but insulin resistant.
And the worse of the worse is my feet. They hurt, from the L1/S1 problem according to the doctors. I still wonder if it is Diabetic neuropathy but they all say no.
Reading Dr Bs book he recommend resistance training. I have been doing it 1 week know and notice my Blood Sugars go down by 10 or so points and remain down.
Because of my bad back, knee problem, shoulder problem and my feet it makes getting exercise difficult.
This is the plan I have MWF - full body circuit training work out. THS - Tai Chi.
Bought some dumbbells and a bench, already had a schwinn stationary bike.
This is what I am doing. Do I have this right?
2 sets of this circuit.
12 reps each with heavy weights where you feel the burn and are struggling to get the last rep up. I don't do the reps slowly but I make sure they are under control and no cheating is happening by swinging momentum or arching back.
Alternating Bicep Curls
Bent Over Rows individually each side
1 minute High Sprint on Schwinn bike
15 sec rest
Lay down flies
Forehead Tricep extensions
1 minute High Sprint on Schwinn bike
15 sec rest
Alternating Front Shoulder Raises
Alternating Side Shoulder Raises
1 minute High Sprint on Schwinn bike
15 sec rest
Dumbbell squats (they are down to the side)
Calf Raises
1 minute High Sprint on Schwinn bike
15 sec rest
Standing up no breaks
Resistance band front leg push alternate individually
Resistance band inner thigh alternate individually
Resistance band outer thigh alternate individually
Resistance band Back leg kick alternate individually
30 second break for a drink
Start Circuit again.
Circuit is for 40 minutes. Heart rate was an average of 129 with a max hit of 149.
At the end I do lower stomach exercise. 3 different exercises ~ a set of 12 for now. Still feeling out the back.
What you think? Do I formulate this correct? any tweaks or things I should know?
Or am I off base completely on what I should be doing?
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