One Body Part A Day

starlight6

starlight6

Cathlete
Hi, has anyone else done a rotation of one body part a day? I'm doing one now & I love it. I was going to do the August Rotation, but after a couple of days I realized I didn't want to do it right now! I just wanted to go back to my obpad rotation.
Anyway...I am using PUB & PLB, S&H, and PS. I do a warmup of course, then I do PUB or PLB...I pyramid up only. Then I do S&H, 2 sets only instead of the usual 3, & I do the first set normally & then the second set with a negative emphasis. Then PS. I don't do any "pre-exhaust" sets on S&H...already exhausted thank you! LOL. And I don't do any "warmup sets" on PS as I am quite warmed up by then! I don't do the PLB floor work. That's about it.

I'm starting to ponder my next rotation & I'm thinking about doing something which emphasizes lower body. Such as, Monday standing legs, Tuesday upper body, Wednesday floor legs, Thursday standing legs, Friday upper body, & Saturday floor legs. Sunday rest.

Haven't decided yet which workouts I'll use, but am pretty sure I'll do floor legs from PLB & PS. I might use MIS & PH for some of the rest.

Any suggestions are always welcome!
:)
 
Hi,
I love doing one body part a day. I like your rotation on that. I've used mainly PUB and PS for my one body part a day when I've done those types of rotations. I am wondering though, where do you add cardio in this? Lately, I have been reading a lot about spliting up cardio, like doing your weight training in the a.m. and cardio in the p.m. I've been doing this method now for close to a month, not sure how it's working, but have found I have a lot more energy for cardio in the evening time. I know on the CTX workouts Cathe does cardio and then one body part. Any opinions on this?

Michelle:)
 
I am curious about the one body part a day thing too. I just got CTX and started it 2 days ago. I am used to doing a total body w/o. Usually 1-2 aerobic/wt and/or 1-2 wt only with cardio on 1-2 other days. This is a little different for me and was wondering what kind of results to expect.

Catherine
 
Hi Michelle & Catherine,

I find that I'm gaining a lot of strength very quickly...whether it's the work itself or perhaps just the muscle shock I don't know. I enjoy working on one muscle group at a time. The first week I did this, I decided I was crazy! LOL It was HARD! But I adapted as we always do & now I'm really impressed with the quick progress.

Cardio...ah cardio! I've been fitting it in where I can...on a day off I will definitely tack on a cardio workout. On a workday I try to, but if I don't have time I plan to do it that night. Sometimes I end up not able to do it, if we have an emergency at work & I get home really late. But usually I manage to get in 4-5 cardios a week. I agree with you Michelle, I seem to put more into the cardio if I'm doing it at night.

Most of the time in the summertime at my NOT air-conditioned house I simply cannot do cardio first. I will be literally dripping with sweat by the time I finish, & I hate trying to do a follow-up weight training workout with soaking wet clothes sticking to me. So when I did the CTX rotation, I just switched the order around & did the cardio last. I could probably do it the other way about in the winter, but I've always preferred to do cardio 2nd.

Anyway, this rotation was a real departure for me because I usually just do what Cathe says & don't experiment much. I find I really enjoy it for now. I've also lost 5 lbs. without really eating as clean as I should. ;-)

Ruth
 
Thanks Ruth,
I'm half way thru my first week of the CTX. I think I'll finish it and then do a day of KPC, then HSTA and then return to CTX. So far I like it.

Catherine
 
Hi Catherine,

Sounds like you're enjoying it...you've made me start thinking about CTX again...might have to do a short rotation with that before I try my lower body rotation. Hmmm...

So much to choose from, so little time!:7

Ruth
 
Hi Ruth!

Sorry for butting in here, but I wanted to say Hi!!!! It's great to see you back. Missed you!
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
RE: Hi Ruth!

Hi Debbie! (aka Granny)

Sorry I didn't see this sooner, haven't been on the rotations for several days. I missed you too, and all the EC.

SO good to be here again.

Ruth :) :) :) :) :) :)
 
RE: Hi Ruth!

Starlight....was just wondering how long you stayed on this rotation and what were your results?? How long did each body part take to do?

Thanks!
 
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