My Next Workout

Edit: I've added the boxing we're going to be doing into the schedule. Wow! Looks heavy.
Until now, I've been focusing on strength training -- low reps and heavy weight. It's worked wonders. In the last nine months, I've started to look good enough to be proud of my body. It's probably the first time in my life that I can say that.

The constant pain and anguish that I put my body through is taking its toll, though. I'm tired of pain every time I move. My joints are killing me. I'm big enough, and I need to lose more fat so that I can show off a little of what I got.

Because of that, I'm moving to a high-rep routine after summer. Since my spotter was out of the country this week (Hi, babe! Miss you.), I tried out my plan to see how it worked. What were my thoughts on it? Any workout that makes me puke two to three times a week can't be bad ....

The system is three antagonistic super- sets at 10-15 reps per set, three to four super-sets per workout. When I can do 3x15, it's time to bump up the weight. Oddly, my tests with the workout showed that my high-rep weights weren't as different from my low-rep weights as I thought they would be.

As usual, my workout concentrates on compound movements, but I have a few more isolation exercises than usual, and I added an arm and shoulder day at the end of the week. If it ends up being skipped because I'm trashed, it's not a big loss.

Here's the split:

Mon	Tue	Wed	Thu	Fri	Sat
Upper Body	Lower Body	Boxing	Upper Body	Lower Body	Arms / Shoulders Boxing
Hammer presses / T-bar rows Dips / Low rows Military presses / Lat pull-down BB curls / EZ-bar skull crushers	Deadlifts / Leg curls Squats / Squat-rack calf raises Hack squats / Abs	Boxing work with Don	Incline DB presses / High rows Decline hammer presses / DB low rows DB shoulder presses / Chin-ups DB curls / DB reverse-grip presses	Stiff-legged / Leg extensions Leg presses / Leg-press calf raises Sumo leg presses / Abs	Front / Side / Rear raises Hammer curls / Kickbacks EZ-bar curls / EZ-bar skull crushers Revers cable curls / Cable push-downs Boxing work with Don

The workout takes the equipment available at my gym into account, but similar exercises can be substituted (e.g. sumo squats for sumo leg presses)