Training The Average Woman: The Conclusion!

On one side of life you have utter laziness and disrespect for your body. On the other side you have health and energy with a sense of pride. Below you will see that there are certainly two sides to life. Are you in Column A or B... why?

[ Part One ] [ Part Two ] [ Part Three ] [ Part Four ]


The Back Story

I know, you're asking the same question I am: "What the hell happened?" What happened was what happens to so many people who try to change from years of mostly sedentary behavior and processed meals to working out on a regular basis and eating natural, healthy foods.

Sometimes I have to look at this, at these situations, and laugh out of pity and utter bafflement. From column A you have choices and habits that make your life miserable. Column A is supposedly the easy way out but that just isn't so. Everything becomes harder to do when you're unhealthy.

Why would you choose to be in such a state that causes you to lose your breath from walking some stairs? Why would you actually choose to be addicted to sugary foods, to increase your risk of most serious diseases? Column A takes years away from your life and life away from your years.

Over in Column B though, you have choices and habits that will make your life wonderful. Suddenly, after you begin to eat clean and exercise you think faster, you get more satisfaction out of the day, and your waking hours seem more meaningful. Column B is the closest anybody is going to get to the Fountain of Youth.

The Fountain Of Youth
Juan Ponce de Leon (1460-1521), is supposed to have learned of the fable from the natives of Hispaniola, Puerto Rico and Cuba. The fable was not new, and probably Pence de Leon was vaguely cognizant of the fact that such waters had been mentioned by medieval writers, and that Alexander the Great had searched for such waters in eastern Asia. A similar legend was known to the Polynesians, whose tradition located the fountain of perpetual youth in Hawaii.

Why the hell would anybody choose Column A? Do you really want to be that person who orders a tall milkshake, extra fries, and cheesesticks? Isn't funny how they always order a diet soda and side iceberg salad with all that grease. It's like they're placating themselves to avoid feeling self hatred later on. I guess it's just easier to go through life without considering what it actually is to live.

I guess it's easier to simply sit down oblivious to the setting sun. Unfortunately, our culture and rising technology is catering to this mindset. We no longer have to leave our house for anything. All communication, work, and sustenance can be taken care of from one single chair in front of one single keyboard.

You're still asking what happened though. I guess you could say that Column A happened. You see, as summer began to come into full swing, I decided it was time that my trainee learn to workout on her own. After all, if one is going to make something part of their own lifestyle, they must be able to do it on their own. And herein lays the beginning of the end.

It didn't take long for my trainee Angela to start skipping workouts and cheating on her diet. Oh sure, it was just a little here and there; but isn't that how it always is. We all know those dieters who think that it's okay to eat a piece of junk food because they're only having a little taste, just a nibble.

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By the end of the day they've nibbled their way through a pound cake like some kind of ravenous, obese marmot. August was well underway by the time I fully realized what had happened. At that point I had given up on trying to finish this training series; I didn't want to end it on a sour note. But in destruction we find rebirth.


The Temple

I am happy to say that today I am training Angela. I am even happier to say that we have been training consistently for the last five months. It was in October of 2004 that she approached me again, having realized what happened.

Clearly she had put on some fat and lost a little strength only this time she brought a friend with her. There's nothing better than having a dedicated friend that will help keep you on track with your diet and training.


Click To Enlarge.

Needless to say, we were all excited to start again but I was a little pissed off. So, after cracking a couple of skulls, I quickly put together this periodized training routine:

Periodized Training Routine

    Monday Workout
    Exercise 1 2 3 4 5
    DB Bench Press 3 sets 3 sets 4 sets 5 sets 5 sets
    Reps: 8-10 Rest: 1 min.
    Incline Dumbbell Press 2 sets 3 sets 3 sets 4 sets 4 sets
    Reps: 8-10 Rest: 1 min.
    Dumbbell Shoulder Press 3 sets 3 sets 4 sets 4 sets 4 sets
    Reps: 8-10 Rest: 1 min.
    Triceps DB Overhead Press 2 sets 2 sets 2 sets 2 sets 2 sets
    Reps: 8-10 Rest: 1 min.
    Pushup 1 set 1 set 1 set 1 set 1 set
    Reps: To Failure
    Click For A Printable Log Of Monday.

    Wednesday Workout
    Exercise 1 2 3 4 5
    Squat 3 sets 3 sets 4 sets 5 sets 5 sets
    Reps: 8-10 Rest: 1 min.
    Deadlift 2 sets 3 sets 3 sets 4 sets 4 sets
    Reps: 8-10 Rest: 1 min.
    Lunge 1 set 1 set 2 sets 2 sets 2 sets
    Reps: 8-10 Rest: 1 min.
    Good Morning 1 sets 1 sets 1 sets 2 sets 2 sets
    Reps: 8-10 Rest: 1 min.
    1 Leg Calf Raise 2 sets 2 sets 3 sets 3 sets 3 sets
    Reps: 12-15 Rest: 1 min.
    Click For A Printable Log Of Wednesday.

    Friday Workout
    Exercise 1 2 3 4 5
    Pullup 2 sets 3 sets 3 sets 4 sets 4 sets
    Reps: To Failure
    Bentover Barbell Row 3 sets 3 sets 4 sets 5 sets 5 sets
    Reps: 8-10 Rest: 1 min.
    One Arm Dumbbell Row 2 sets 2 sets 2 sets 2 sets 2 sets
    Reps: 8-10 Rest: 1 min.
    Standing DB Curl 2 sets 2 sets 2 sets 2 sets 2 sets
    Reps: 8-10 Rest: 1 min.
    Hammer Curl 1 set 1 set 1 set 2 sets 2 sets
    Reps: 8-10 Rest: 1 min.
    Click For A Printable Log Of Friday.


Diet, Cardio & Supplements

The same diet plan used in the older issues of this series were agreed to be followed again. As usual, the basic 30 minutes of cardio on non-weight training days was implemented along with a few supplements: acetyl-l-carnitine, fish oil, green tea extract, and the all famous whey protein powder.

One of the new supplements, ALCAR, I like for the cognitive benefits and nutrient partitioning effects. ALCAR is generally good for literally everything and is a potent anti-aging nutrient. And for those of you who are picky eaters, I suggest watermelon Substance WPI by Primaforce.

If only that protein had been available last summer, it may have kept Angela on track through its deliciousness alone.

You know, looking back I could tell that this time it was for sure. Once you have a taste of real health and strength, going back to your old lifestyle feels like being buried in mud; or something to that extent. To those that pay attention to life, there are few things more satisfying than being able to fully express the temple that is the human body.

[ Part One ] [ Part Two ] [ Part Three ] [ Part Four ]