Workout Plan - Dec 2017/Jan 2018
By now, I know my body quite well. After years of troubleshooting, I understand where I am likely to excel and I accept what my limitations are. I set my goals accordingly, and I work hard to achieve them. I know that the process works with time, and this has always helped motivate me. This is why, today, I feel very frustrated.
Since September, my hard work at the gym has not been reflected in my progress. Every time I see my trainer (every 5-6 weeks), I do a body composition test. Since I started working with him last March, we have celebrated every month’s increase in muscle mass and decrease in body fat. It was obvious and predictable; my hard work was paying off! And yet, in October we saw a decrease in muscle mass. I had been sick for a couple weeks, so we thought maybe that was the reason. Then, in November, it decreased again. I had eaten a couple hours before, so maybe it was messing with the machine’s reading? Finally, in December, another drop in muscle mass. Something wasn’t adding up.
I write this blog post with a huge question mark over my head. I am progressively lifting heavier weights, and consistently getting my 4 workouts in every week. How is it possible that I am losing muscle? My trainer is convinced that it’s related to nutrition, and encouraged me to eat more protein. I became vegan-ish at the end of August, and since then have read every vegan protein/nutrition/athlete article out there. I saw a nutritionist this summer, and she had no issues with my diet. I include a variety of protein sources in every meal, so I really struggle to believe that this is where the issue lies. But it has to be something, right?
For the next 5 weeks, my goal is to consume egregious amounts of protein and continue working out as hard as I do. I need to keep my motivation up, but I have to admit that I am feeling discouraged. I trust in the process, so why isn’t it working for me anymore? I am determined to find the answer.
In addition to running, here's what I'll be working on this month.
Day 1 (Monday, Friday):
Warm up, 10 minutes (easy), Elliptical
Close-grip sumo deadlift - 50 reps
Jump lunge - 50 reps
Wide-grip pull-ups (assisted) - 50 reps
Barbell thruster - 50 reps
Hanging knee raise - 50 reps
Barbell bench press - 50 reps
Speed intervals, 5 min on / 1 min off x 3 sets
Dumbbell jack knife - 60 seconds x 3 sets (30 second break between sets)
Day 2 (Tuesday, Saturday):
Warm up, 10 minutes (easy), Elliptical
Side step-up - 50 reps
Kettlebell swing (1 arm) - 50 reps
Box jump - 50 reps
Plank jack on medicine ball - 50 reps
Dumbbell supination preacher curl, with back extension - 50 reps
Tricep extension on exercise ball - 50 reps
Speed intervals, 5 min on / 1 min off x 3 sets
Plank opposite arm/leg raise - 60 seconds x 3 sets (30 second break between sets)
