Week Seventeen: Phase 2 Begins!
Phase 2 of the 12 Week Program has begun, five days of gruelling workouts! This is another paired phase, grouping muscle groups together that complement one another; there’s also TWO “legs & calves” days, 1st and 5th!!!!! Oh SHIIIIIIIIIIIIIIT!!!!!
Hopefully, by the end of Phase 2, my legs will look like tree trunks. Well, they already do, but tree trunks with actual visible muscles. Nothing like Mr. Schwarzenegger, of course, or even the Buff Dudes’ own Brandon White. But just enough. My legs have been huge for years, and chafing is rampant. I’m always worried about wearing anything other than jogging bottoms or really baggy shorts.
At the end of Phase 1, I can definitely feel the muscle definition in my arms, and certainly my back. My midsection still isn’t anywhere close; it’s the one area where I’m not sure anything’s happened, actually. Roll on the days when I can say I have a four-pack or six-pack, or whatever. That’s going to be a long time coming, though, I suspect, eh?
Phase 2 Extras
I’ve been tempted to add to each day ab/core exercises, going back to the challenges I did before. I’m not sure, though, as I kind of got myself stressed out about the challenges when I couldn’t do them after a while. But core exercises are the most important for most workout programs, as it’s the core that helps stabilise everything else. This can help prevent serious back pain and related injuries as it is weak muscles in this area that cause problems.
It has done for me; I’ve had that hideous back pain where you can’t stand or move, even though you only picked up a piece of paper. Frak me.
So, Phase 2 for me is getting shit done. Getting habits started that don’t necessarily include the big compound exercises, or even anything to do with the weights. I still haven’t done much in the way of any steady-state cardio, which is designed to raise the heart-rate, but not wear you out and grind you down.
DID YOU KNOW?
That strength training can be used for cardio just as much as anything else? Although HIIT (High Intensity Interval Training) is thought to be the best way to burn calories fast, strength training can be modified to do it as well. Just lower the weight, up the reps, and shorten the rest time!