Nicky’s Corner: The (Lya) Process Pt. II

I mentioned in my last blog entry that I would discuss, in a separate article, the specifics of Lya’s workout routine. It seems only fitting that the follow-up to my debut post is centered on exactly that. Before diving in, I feel it’s important to provide some context regarding the specifics of her routine. First, there is no single “best” routine for everyone. Every individual is unique. Simply imitating the routine below is, therefore, not likely to provide optimal results. Lya’s routine is the result of a process that started with questions concerning her needs, followed by a trial period of various exercises designed to establish her comfort and tolerance level, which, over time, has been monitored and adjusted to ensure progress toward her goals. We modify her routine on a somewhat regular basis to prevent muscular and postural imbalances from developing over the long term (which is often seen in the gym).

Secondly, we do not use machines. Lya is not trying to become the next Ms. Olympia. If your goal is strictly body building, then machines may be appropriate. But for the individual looking to develop general fitness and a sculpted physique, there is no muscular system I’m aware of that is better served by the limited range of motion provided by machines. Lastly, we perform no steady state cardio. For someone looking to develop fitness and toning, the act of steady state cardio is without a doubt inferior to high intensity interval training and often ends up being detrimental to the goal of maintaining a toned look. Without getting into much detail, steady state cardio works the aerobic pathway (the part of your physiology responsible for creating energy via oxygen). Because muscle is energy demanding, a body subjected to regular steady state cardio will shed muscle to meet the demands of the aerobic pathway. This is not what someone with Lya’s goals wants. After all, she’s not planning on running a 5k (at least not in this lifetime).

With that said, let’s take a look at Lya’s regime this past week. The aim was to train specific muscular systems in a way that is challenging but not overwhelming. It’s not supposed to be easy, but I also didn’t want her going to failure or feeling like she was going to collapse (the latter was not always accomplished, especially when I incorporated HIIT exercises). We don’t usually go to failure because of the strain it puts on the body and increased probability for injury. So as not to develop a tendency toward strength over muscular endurance, or vice versa, we use a broad range of rep ranges and rest intervals. You may notice each workout is structured to move from myofibrillar to sarcoplasmic hypertrophy, followed by muscular endurance and finally cardiovascular strength via a one set burnout (abdominals is an exception). Weight chosen and rest between exercises is a personal decision. Again, challenge yourself by doing what isn’t comfortable, but not to the point where you want to die. Enjoy!

Monday – Quadriceps

Barbell Squat – 3×5, (2 min rest)

Single Leg Lunges – 3×10 (90 sec rest)

Squat Pumps – 3x40sec, (30 sec rest)

Spin Bike Sprint – 1x30sec

Tuesday – Abdominals

Straight Leg Reverse Crunch – 3×10 (1 min rest)

Bicycles – 3x30sec (1 min rest)

Weighted Russian Twist – 3x30sec (1 min rest)

Plank Rotation – 1x2min

WednesdayRecovery Day

3-mile walk

ThursdayHamstrings and Glutes

Deadlift – 3×5 (2 min rest)

Curtsey Lunges – 3×16 (90 sec rest)

Kettlebell Swings – 3x30sec (30 sec rest)

Reverse Pedal Spin Bike Sprint – 1×30 sec

FridayUpper Body

Assisted Pullups – 2×5 (2 min rest)

Dips – 2×5 (2 min rest)

Pushups – 2×12 (90 sec rest)

Barbell Curl – 2×10 (90 sec rest)

Weighted Punches – 1×30 sec

Weighted Shoulder Rotations – 1x30sec

Row Machine Spring – 1x30sec

SaturdayHigh Intensity Interval Training

Burpies – 3x30sec (90 sec rest)

Lateral Box Jumps – 3x30sec (1 min rest)

Mountain Climbers – 3x30sec (30 sec rest)

Sprint – 1x30sec 


SundayRest Day


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