Earlier I posted my first workout card. Here is my second:

While Trainer Dan added weights and reps for each card separately, actually it’s sort of fluid for my purposes. If I lift 2x a week, then one day will be one workout card, done in a circuit training fashion. No rest between exercises, 1 x 15 reps with the weight provided, 2 circuits done with 1-2 minutes between the circuits. (abs/core last). The second workout card I will do fewer reps (2 x 5-6 with 1 – 3 minutes rest in between sets), and increase the weight by 20 – 30% over the 15-rep circuit training workout. So, imagine, if you will, a 2-week chunk in an overall 8 – 12 week plan:
Week 1: Day 1 Circuit Training Card 1
Week 1: Day 2 Heavy Lift Card 2
Week 2: Day 1 Circuit Training Card 2
Week 2: Day 2 Heavy Lift Card 1

His goal is that I increase my weight by 5 – 10% each week (if possible). I suppose I should rewrite that and say my goal is to increase the weight each week. Would be a bit more convincing, eh.

If I can add a third day of lifting in a week, I do one of the cards again, this time at 2×8 with 1 – 2 minutes rest in between sets. Ideally, Trainer Dan would like me to spend an additional session with him to eek out a third workout card. Perhaps I’ll consider it when my gym gives me another coupon for a personal training session. Until then I’ll go through these cards and other resources (i.e. Kate’s plan) and cull out which of these I can do either at home or at the boathouse, sort of as a third pseudo-workout card. Happy lifting!

Oh yes. And don’t forget the cardio. 3 – 6x a week. 30 – 60 minutes per session. Yay cardio.