I will use this time to reflect and rest my body and joints. My knees and forearms have been sore for over 3 months now. I must have ripped something in my forearms and its hard for me to grip things or hold on to the dumbbells. My knees are stressed from the heavy weights I use or old age. My training has to be adjusted for my continued progress without injuring myself anymore. I don’t see myself progressing in my endeavor.

I think for the next week I will do a new workout routine. The exercises are broken up into groups and done without rest between sets. I will do one set of the first exercise in the group then moving immediately to the next exercise in that group. I will do 3 sets of each exercise in each group. The whole workout should not go beyond 45 minutes or I am moving to slow between exercises. I will do this workout until the beginning of January and evaluate my progress and my body before training heavy again. I also will be drastically changing my diet in the new year so to lose my holiday fat.

Extended PHA training

Group 1
Leg press, seated dumbbell press, crunches, pull downs

Group 2
Curls, leg lifts, press downs, seated calf presses

Group 3
Leg extensions, cable rows, leg curls, peck dec

Group 4
Incline dumbbell presses, calf raises, dumbbell shrugs, hyper extensions