I began circuit training for winter today. I’m pretty excited about starting up again with the challenge of the P90X program and Gilad, but I am trying to work into things slowly in order to avoid injury and setbacks.
I’m beginning with a five station circuit for the upper body to use on days I’m not running. Circuit training is meant to be done by quickly moving from one exercise to the next, the repeating the circuit a number of times, with a short rest between the circuits. Each single arm exercise is done on both sides. Today, two circuits involving the following:
Push-ups (knee style) 8
Tricep kickbacks 8 @ 12.5 lbs
Bicep curls 8 @ 12.5 lbs
Sit-ups w/twist 14 with 7.5 lbs in each hand
Overhead press 8 @ 12.5 lbs
By circuit number two, I only made 6 pushups before failure. I simply couldn’t force out another rep. I’m surprised that I am as weak as I am in the biceps. I jumped into the circuit and found I couldn’t use the 22.5 weight and the next best I had was 12.5, so I need to set up a new bar before I begin again (because the aim of this is to use maximum weight, minimum reps and build muscle mass). My left tricep seems more ready than my right. I anticipate I will quickly get into bigger numbers as I adapt to the program, but I’m forcing myself to start at a reasonable point.