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So, after being inspired by some awesome FS companions along this journey (thank you, again jparlett!), I have indeed done a little reading on "priority training." And, I do feel I have hit that point in the exercise routine where we need to switch things up and focus energy on those parts of this body that need some extra attention. Here are a few to start with.
pectoral muscles - obviously, since starting the modified push-up still remains one of the toughest in my whole routine.
Inner thighs - most common weak area among women, especially mine
The tricep area - right under my arms around my shoulders and pits
I'm sure there are more, but these are ones I can readily identify because the exercises that target them are very hard OR there's no exercises included in my workout to target those areas.
You might be wondering why I didn't identify upper and lower abs, but I can't claim those as a technical "weak" spot at this time, even if they hold the most body fat. I'm sailing through sit ups and crunches these days. I'm already up to 60 sit ups and 60 crunches, and I plan to up my crunches to 75 tonight. Venuto already discusses the reality that one can have some great muscle development under a layer of flab. I'm not saying I own a 6 pack, but that area isn't as weak as oooh say my pecs. And, as for the fat, it's steady as she goes. Half the inches I've already lost are around my stomach and waist. So, it's happening but at its own pace.
So, here's my regimen "revamped" starting tonight (and, of course it will continue to be revamped as time goes on, but here's the second edition). Note: I usually always start with the bike first.
After stretching, start first with my hardest:
1. 14 modified floor push-ups
2. 20 Shoulder presses (new)
3. 20 Tricep push backs (new)
4. 27 Shoulder raises (I've already worked up to 24 on these)
then go to:
1. 15 inner thigh piques (new)
2. 10 inner thigh circles (new)
3. 15 Side lying double lifts (new)
then we can go to the bike:
1. As per rotation - lowering resistance to level 17 for 30 minutes
End with:
1. 27 bicep curls
2. 60 sit-ups, 75 crunches
3. 35 abductor lifts in all 4 positions
The premise here is starting with the hard exercises for the areas that need attention and ending with the less challenging ones that don't require as much of my focus, energy, or intensity. I'm genuinely interested in seeing what the results are and I'll tell ya why. I noticed before I started doing the modified push-ups on the floor, which are the hardest for me, I hadn't lost ANY inches in my chest. 14 lbs down 6.5 inches lost since I've been measuring, and only 2 inches of that loss I can attribute to the "chest area". My bras didn't start to get loose until I started doing the modified floor push ups and target the muscle in that area. And, no I'm not afraid to lose my chest, especially if we're replacing it with some lean muscle and a little LIFT. lol. So, I know targeted exercises works, but I've never approached it from a place of balancing out the weak parts in tandem with the strong ones.
kinda cool :-)
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1280 kcal
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Fat: 52.89g | Prot: 61.91g | Carbs: 112.82g.
Breakfast: Coffee with Cream and Sugar, Blueberries, Strawberries, Cantaloupe Melons, Arby's Turkey Slider. Lunch: Signature Cafe Grilled Chicken Caesar Salad with Salad Dressing. Snacks/Other: Chobani Nonfat Blackberry Greek Yogurt, Kashi Chewy Granola Bars - Chocolate Almond & Sea Salt, Red Table Wine. more...
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