Today’s a rest and reflection day.
My glutes are sore, but just a little, from Saturday’s free weight day, which is encouraging. My abs are slightly sore from yesterday’s 10 toes-to-bar, which is also motivating. That movement is really tough for me right now, and I don’t feel it hammering my abs while doing it, but today’s ab soreness says otherwise.
In mid-winter, I’d burned out of the upper-lower split and also became discouraged because of the lack of free weight exercises. In addition to boredom, I was worried I wasn’t gaining any transferable strength. Smith machine squats also started to hurt my hip, I presume because of the preset bar path. Those factors combined to discourage me. So I slacked off, getting fatter and weaker.
A few days ago, I looked in the mirror and didn’t like what I saw. Two days ago, I did my usual 275 pound deficit deadlifts at home and learned the rack pull Smith deadlifts at Planet Fitness do actually strengthen those muscles and help with the movement - encouragement.
I’m trying to isolate my goals and formulate a plan to accomplish them. One goal is fat loss, though it’s not motivating by itself. I also want to gain some mass and strength, particularly in my pecs and delts. Finally, my body sometimes craves particular exercises just like it craves certain foods.
Right now, LISS is a major craving. I’m also thoroughly enjoying low incline Smith presses and pullups, single and double leg presses, some form of machine row, and the free weight leg workout I did this weekend.
In order to gain mass or strength, I have to work the target muscle twice a week.
If I were able, I’d likely style my training similar to powerlifting. The gym I’m at though, and my limited equipment at home, won’t really work for that style.
Given all these factors, I’m looking at either an upper-lower split with one LISS day - five exercise days per week - or three lifting days - one upper, one lower, one full body - and two LISS days, also for a total of five days per week. Right now, I lean toward the upper-lower sit, because it gives my legs and lower back sufficient time to recover from the work.
Glad I took the time to write this out, it’s helped me clarify my goals, semi-nebulous though they remain, and how to reach them. If you’ve plowed though this post, congrats! As always, insights and feedback are welcome.
