Using the metric system's prefix for 10 and the Latin word for 'day,' that's the name for a new plan I figured out for "total body transformation." Its strengths are that it starts off very slowly and lazily, intentionally, to make it easier to create the routine and not fall off the rails immediately and forget about it, and also that it requires minimal use of equipment. The only stuff I'll be using are my bed, the floor, the ground, a pullup-bar contraption that hangs in a doorframe (also used for pushups) and two ten-pound dumbbells.
I increment the intensity of every muscle group and movement that I've added, every 10 days, as well as adding a new one. Initially it's just 20 situps, then 10 pushups, and so forth, but by the end of June I'll be doing 3 sets of 100 situps (which I know to be possible only because I've done this before, back when I was 17), and 5 sets of 40 pushups, and so on.
It's going to yield massive results, if I only keep to the one central thing that will make the whole plan work: consistency. Skipping days will make it incredibly difficult to catch back up, but as long as I'm determined, the exercises are incremented so gradually that there's really no risk of soreness or stress injuries from the exercise, even when it gets really intense.
Feel free to follow along (or just compare yourself for fun). After the jump, I've posted my plan.
For
clarity, the dumbbell exercises are done with two 10-lb weights (all Ive got
at home), abdominal exercises are done on a spring mattress, and I weigh about
190 lbs.
Phase
I - Begin Dec 23
Situps
in Bed: 20 in morning, 20 at night
Phase
II – Begin Jan 2
add
pushups (knuckle): 3 sets of 10 in morning
situps:
25 in morning, 25 at night
Phase
III – Begin Jan 12
add
lunges: 2 sets of 8 steps/leg in morning
pushups
(raised bar): 3 sets of 10 in morning
situps:
30 in morning, 30 at night
Phase
IV – Begin Jan 22
add
shoulder presses: 2 sets of 20 in morning
lunges:
2 sets of 10 steps/leg in morning
pushups
(bar): 3 sets of 15 in morning
situps:
35 in morning and evening
Phase
V – Begin Feb 1
add
calf raises: 3 sets of 30 in evening
shoulder
presses: 2 sets of 30 in morning
lunges:
3 sets of 10 steps in morning
pushups
(bar): 2 sets of 20, 1 set of 15 in morning
situps:
40 morning and evening
Phase
VI – Begin Feb 11
add
squats: 2 sets of 12 in evening
calf
raises: 3 sets of 35 in evening
shoulder
presses: 2 sets of 40 in morning
lunges:
3 sets of 15 steps per leg in morning
pushups
(bar): 3 sets of 15 in morning
situps:
50 morning and evening
Phase
VII – Begin Feb 21
add
back situps: 2 sets of 10 in morning
squats:
2 sets of 15 in evening
calf
raises: 3 sets of 40 in evening
shoulder
presses: 3 sets of 30 in morning
lunges:
5 sets of 10 in morning
pushups
(bar): 5 sets of 10 in morning
situps:
2 sets of 35, morning and evening
Phase
VIII – Begin Mar 3
add
mountain climbers: 2 sets of 40 reps in morning
back
situps: 3 sets of 10 in morning
squats:
3 sets of 12 in evening
calf
raises: 5 sets of 30 in evening
shoulder
presses: 3 sets of 35 in morning
lunges:
4 sets of 15 in morning
pushups
(bar): 4 sets of 15 in morning
situps:
2 sets of 40, morning and evening
Phase
IX – begin Mar 13
add
forearm curls: 2 sets of 20 in morning
mountain
climbers: 3 sets of 40 in morning
back
situps: 3 sets of 15 in morning
squats:3
sets of 15 in evening
calf
raises: 4 sets of 40 in evening
shoulder
presses: 3 sets of 40 in morning
lunges:
3 sets of 20 in morning
pushups
(bar): 3 sets of 20 in morning, 1 set of 15
situps:
2 sets of 50, morning and evening
Phase
X – begin Mar 23
add pull-ups:
2 sets of 5 in morning
forearm
curls: 2 sets of 30 in morning
mountain
climbers: 3 sets of 45 in morning
back
situps: 3 sets of 15 in morning, 2 sets of 10 in evening
squats:
3 sets of 20 in evening
calf
raises: 2 sets of 40 in morning, 3 sets of 40 in evening
shoulder
presses: 3 sets of 45 in morning
lunges:
2 sets of 20, 2 sets of 15 in morning
pushups
(bar): 5 sets of 20 in morning
situps:
2 sets of 60, morning and evening
Phase
XI – begin Apr 2
add leg
raises: 20 reps in evening
pull-ups:
2 sets of 8 in morning
forearm
curls: 3 sets of 25 in morning
mountain
climbers: 4 sets of 35 in morning
back
situps: 3 sets of 15 in morning, 2 sets of 15 in evening
squats:
3 sets of 25 in evening
calf
raises: 3 sets of 40 in morning, 3 sets of 40 in evening
shoulder
presses: 4 sets of 40 in morning
lunges:
4 sets of 20 in morning
pushups
(bar): 4 sets of 25 in morning
situps:
2 sets of 70, morning and evening
Phase
XII – begin Apr 12
add dips:
1 set of 10 in morning
leg
raises: 2 sets of 15 in evening
pull-ups:
2 sets of 10 in morning
forearm
curls: 3 sets of 30 in morning
mountain
climbers: 4 sets of 40 in morning
back
situps: 3 sets of 15, both morning and evening
squats:
4 sets of 20 in evening
calf
raises: 3 sets of 45, morning and evening
shoulder
presses: 5 sets of 35 in morning
lunges:
5 sets of 20 in morning
pushups
(bar): 2 sets of 25, 3 sets of 20 in morning
situps:
2 sets of 70 in morning, one set of 100 in evening
Phase
XIII – begin Apr 22
add bicycles:
30 rotations in morning, 30 in evening
dips:
2 sets of 10 in morning
leg
raises: 2 sets of 20 in evening
pull-ups:
3 sets of 10 in morning
forearm
curls: 3 sets of 35 in morning
mountain
climbers: 4 sets of 45 in morning
back
situps: 3 sets of 20, morning and evening
squats:
4 sets of 25 in evening
calf
raises: 3 sets of 50, morning and evening
shoulder
presses: 5 sets of 40 in morning
lunges:
4 sets of 25 in morning
pushups
(bar): 5 sets of 25 in morning
situps:
2 sets of 80 in morning, one set of 100 in evening
Phase
XIV – begin May 2
add oblique
situps: 1 set of 20 ea in morning, 2 sets of 20 ea in evening
bicycles:
35 rotations in morning, 35 in evening
dips:
3 sets of 10 in morning
leg
raises: 3 sets of 15 in evening
pull-ups:
2 sets of 15 in morning
forearm
curls: 3 sets of 40 in morning
mountain
climbers: 4 sets of 50 in morning
back
situps: 3 sets of 25, morning and evening
squats:
3 sets of 30 in evening
calf
raises: 4 sets of 40, morning and evening
shoulder
presses: 4 sets of 50 in morning
lunges:
5 sets of 25 in morning
pushups
(bar): 2 sets of 30, 2 sets of 25, one set of 20 in morning
situps:
2 sets of 80 in morning, 2 sets of 75 in evening
Phase
XV – begin May 12
add hamstring
air curls: 2 sets of 15, morning and evening
oblique
situps: 2 sets of 20 ea, morning and evening
bicycles:
2 sets of 30 rotations, morning and evening
dips:
3 sets of 15 in morning
leg
raises: 3 sets of 20 in evening
pull-ups:
3 sets of 15 in morning
forearm
curls: 3 sets of 50 in morning
mountain
climbers: 4 sets of 60 in morning
back
situps: 4 sets of 20, morning and evening
squats:
4 sets of 30 in evening
calf
raises: 4 sets of 45, morning and evening
shoulder
presses: 5 sets of 45 in morning
lunges:
4 sets of 30 in morning
pushups
(bar): 3 sets of 30, 2 sets of 25 in morning
situps:
2 sets of 100 in morning and evening
Phase
XVI – begin May 22
add rhomboid
anti-pushup ‘curls’ : 2 sets of 20 in morning
hamstring
air curls: 3 sets of 15, morning and evening
oblique
situps: 2 sets of 25 ea, morning and evening
bicycles:
3 sets of 30 rotations, morning and evening
dips:
2 sets of 20 in morning
leg
raises: 4 sets of 15 in evening
pull-ups:
4 sets of 15 in morning
forearm
curls: 3 sets of 60 in morning
mountain
climbers: 3 sets of 70 in morning
back
situps: 4 sets of 25, morning and evening
squats:
5 sets of 25 in evening
calf
raises: 4 sets of 50, morning and evening
shoulder
presses: 5 sets of 50 in morning
lunges:
5 sets of 30 in morning
pushups
(bar): 5 sets of 30 in morning
situps:
3 sets of 80, morning and evening
Phase
XVII – begin June 1
add rapid
calisthenics (high knees, fast feet): 20 reps/seconds each in morning
rhomboid
anti-pushup ‘curls’ : 2 sets of 25 in morning
hamstring
air curls: 4 sets of 15, morning and evening
oblique
situps: 3 sets of 20 ea, morning and evening
bicycles:
3 sets of 35 rotations, morning and evening
dips:
3 sets of 20 in morning
leg
raises: 3 sets of 20 in evening
pull-ups:
3 sets of 20 in morning
forearm
curls: 4 sets of 50 in morning
mountain
climbers: 2 sets of 100 in morning
back
situps: 5 sets of 20, morning and evening
squats:
5 sets of 30 in evening
calf
raises: 5 sets of 45, morning and evening
shoulder
presses: 5 sets of 50 in morning – MAXED OUT, GRADUATE TO GYM?
lunges:
6 sets of 30 in morning
pushups
(bar): 4 sets of 40 in morning
situps:
3 sets of 100, morning and evening – MAXED OUT?
Phase
XVIII – begin June 11
add scissor
leg abdominals: 20 reps in morning
rapid
calisthenics (high knees, fast feet): 2 sets of 20 ea in morning
rhomboid
anti-pushup ‘curls’ : 3 sets of 20 in morning
hamstring
air curls: 5 sets of 15, morning and evening – MAXED OUT, GRADUATE TO GYM?
oblique
situps: 3 sets of 25 ea, morning and evening
bicycles:
3 sets of 35 rotations, morning and evening
dips:
4 sets of 20 in morning
leg
raises: 4 sets of 20 in evening – MAXED OUT?
pull-ups:
4 sets of 20 in morning – MAXED OUT?
forearm
curls: 5 sets of 50 in morning – MAXED OUT, GRADUATE TO GYM?
mountain
climbers: 3 sets of 80 in morning – MAXED OUT?
back
situps: 5 sets of 25, morning and evening – MAXED OUT, GRADUATE TO GYM?
squats:
5 sets of 30 in evening – MAXED OUT, GRADUATE TO GYM?
calf
raises: 5 sets of 50, morning and evening – MAXED OUT, GRADUATE TO GYM?
shoulder
presses: MAXED OUT
lunges:
6 sets of 35 in morning – MAXED OUT?
pushups
(bar): 4 sets of 45 in morning
situps:
MAXED OUT
I haven't planned too far beyond this point, but the intention would be to maintain the high level of the maxed out exercises (maxed out, because at a certain point, increasing sets or reps gets a bit ridiculous, and it's better to add weights if you want to make it harder; you can't really benefit any more beyond that point), and continue adding new routines (probably moving toward gym machines) through the next year or two. Initially, I had had a random thought of a 777-day workout, but I am unsure if I can think of 77 individual, unique muscle movements.
However, here are others I've thought of:
jumping jacks
squat jumps
crunches
leg raise holds (as opposed to the leg raises, actually holding them for a period of time a foot above horizontal)
tricep overhead lifts
planking
horizontal bicycle kicks
oblique leaning lifts (leaning while lifting a weight up your abdomen with the opposite arm)
straight arm extensions
incline pushups
'suicides'
jump rope
underarm pushups (hands placed toward the middle of your chest rather than level with your shoulders)
straight arm forward extensions
tricep extensions
trapezius shrugs
That gets me to 340 days, or roughly a whole year. Feel free to offer further suggestions, for how to get to 77, if it's at all possible.
This time when I get fit, I'm never slacking off again until I'm dead.
~ Rak Chazak
PS Nutrition and running will of course be a goal of mine, but I consider them separate from strength training and calisthenics, and will add a parallel running plan later.
PPS please pardon any typos; this post necessitated less proofchecking than other ones.
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