I see it all over social media & blogs. People post how many sets & repetitions they do for each exercise. I GET IT! I used to work out that way so I USED TO BE ABLE to post my workouts. I just do not work out that way anymore.
As a person that has been working out as long as I have, wanting to fight the slowdown of the body that comes with the hormone change, wanting to stay leaner but also put on & keep muscle, wanting to keep my body guessing so I continue to make progress – I really don’t do strict sets & repetitions (reps).
I have my own JODY style of circuit training meaning I keep on moving from exercise to exercise. I really go by feel & not necessarily sets. If I feel I need more of a body part, I do more sets. If it already feels pretty good, I do less. On reps, I do NOT stop at a certain number. I start with a weight I think I can do 7-10 reps on & then do a couple drop sets from there. If my on my first set of reps, I can do more than 7-10, I just do it & adjust the weight on the second set to a heavier weight.
I have had people ask me to outline my workouts on Instagram. HOLY COW, it would be a book for 1 workout & there is not enough room AND NOT ENOUGH TIME FOR MY SLOW TYPING SKILLS! Verbal dictation does not work for this type of explanation on a phone. The fun Spellcheck would have doing that!
The other thing I do is multiple body parts so I move from one body part to another body part or even 3 in a workout .. EXCEPT Monday which is everything but chest. I may not do the same exercise for the same body part all at once. Sometimes I just keep doing different exercises for each body part I am working that day in a circuit. Other days I may do 3 or 4 different exercises for each body part but each exercise all at once before moving to another exercise for the same body part.
I go into the gym with a plan, but it all becomes feel from there AND whether what I want to do is available. Most times it is due to my workout time – fewer people so more availability of the equipment.
BUT BECAUSE I KNOW YOU WANT AN EXAMPLE OF MY CRAZINESS, BELOW IS SORT OF WHAT I DO BUT IT REALLY IS TOO HARD TO PUT PEN TO PAPER ON MY WORKOUTS! 🙂 REMEMBER – THIS IS AN ADVANCED WORKOUT!!!!
Monday is ALL WEIGHTS DAY so it goes something like this but I change my workouts every week. The body parts I do 2x per week, I change up the exercises I do for that body part. I also don’t do a set number of sets per body part. It is all feel for me for every day.
I start with shoulders. In between each circuit of presses/rear delts/side raises, I do Sumo & plie squats OR some weeks I do my special Olympic bar squats (these are not a typical barbell squats – videos on Instagram & Facebook & Facebook) OR some weeks I do DB squats. You get the picture. 🙂 Even though I circuit train, I push for the best weight I can for each exercise. I do NOT go light but I do love my drop sets! I mix up the exercises I do for each part of the shoulder throughout. I do the majority of shoulders first on Monday BUT I throw my upright rows and some more presses & side raises later in the workout.
Next I do biceps & triceps in a circuit with more legs. After a set of a bicep & tricep exercises, I will do either leg presses, squats of some sort or stiff-legged deadlifts. Sometimes I may do both a quad & hamstring exercise before going back to my arms.
Next I continue legs/glutes but with my back exercises. It is a circuit of quads, back & hamstrings.
Once I finish my back, I continue with legs & glutes BUT I ALSO THROW MORE SHOULDERS, BICEPS, TRICEPS IN THE CIRCUIT. Sometimes some more back depending on how I feel that day.
As you see, I am doing legs & glutes throughout the Monday workout in some form.
To write out the exact exercises, sets, reps etc. does not work for me because I just move thru my workout doing what feels right for me. I do drop set a lot. I do NOT stop at even reps per set… I just go with the flow & feeling my body thru it – MIND/MUSCLE LINK 🙂
OK – now that I probably ticked everyone off with not really telling you what you want to know – any questions??? 🙂 Remember the below too! I have been at this many many moons!!! 🙂