Friday, August 20, 2010

5-Factor Fitness

Week 3 of Harley Pasternak's 5-Factor Fitness
I had never done super sets (20 reps x 4 sets) of a single exercise before

Harley's plan is 25 minutes of exercise 5 days a week
Monday, Tuesday
Wednesday REST
Thursday, Friday, Saturday
Sunday REST

The 25 minutes are broken out as
5 minutes cardio
5 minutes super set #1 ONE OF THESE(chest fly, row, chest press, shoulder press, bicep curl)
5 minutes super set #2 ONE OF THESE(squats, deadlifts, lunges, triceps pullover, triceps curl)
5 minutes super set #3 ONE OF THESE(upper body crunch, lateral extension, lower body cruch, upper body twist, double crunch)
5 minutes cardio

What I love about it.
Getting up at 5:15 and heading to work by 6 knowing I did something good for myself
Results -- working intensely shows results faster than I've seen before
Getting smaller, stronger, and feeling amazing.

I recommend checking out the book, I borrowed it from the library and then bought a used copy because I think he has really great instructions for how to continue to tweak the weights and length of rests to keep pushing your body to the next level.
I added Cindy Crawford's Next Challenge this morning as my warm up and did 38 minutes instead of 25.

Secret to Success
I have been writing down my plan for tomorrow at the end of the day
Really simple, the exercises and the number of reps/sets, what I plan to eat and when I am going to wake up. It works, I get up and go start my workout music mix. Fish by Throwing Muses is a great song to lift weights to.

Be Healthy, Happy, and Strong

1 comment:

  1. My neighbors have both lost over 90 lbs each. Coincidence? I am so proud of them!