The top two posts are, obviously, the most recent workouts. The others were a couple of weeks ago. I just put them on here to have them documented.
3/31/07
I started out by running to the gym. It took about 10 min.
lat pulldowns
(1) 8x70
(1) 6x80
(1) 31/2x90
(1) 6x70
I wanted to see if I could do 90 lbs. without assistance. Last time I did it, I was only doing negative reps. I guess it was my max? This time I did 3 clean and only made it half way down on the 4th. It sure felt good though!
DB Rows
10x25
8x30
8x35
Widegrip Pulldowns
10x50
8x60
(2) 6x70
I did better on these than last time.
Shrugs
10x35
8x40
(2) 8x45
Reverse Flys
8x40
(2) 6x50
Front Delt Raises
12x4
10x6
8x8
(2) 6x10
These were better than last time. My shoulder didn't hurt at all.
Lateral Delt Raises
12x5
10x8
8x10
(2) 6x15
I ran back home. It took about 15 min. I didn't have much juice left and it was all uphill. It felt good to run again, though.
3/29/07
This was a short workout. I went at 9:30 pm and was very tired.
Leg Extensions
10x70
8x90
6x110
Ham Curls
10x30
(2) 8x40
I tried 50 lbs. and my legs wouldn't budge.
Leg Press
10x150
8x170
8x190
6x210
Incline Situps
12 body weight
10 w/10 lbs
8 w/15 lbs
Leg Raises
(2) 10 w/ankle weights
3/24/07
Lat Pulldowns
(3) 8x70
(1) 6x80
DB Rows
10x25
8x30
8x35
Widegrip Pulldowns
10x50
8x60
(2) 6x70
Shrugs
10x35
8x40
(2) 7x45
Reverse Flys
8x40
(2) 6x50
TM Subscap Press
(2) 10x20
Leg Lifts
W/ankle weights
12, (2) 10
Incline Situps
(2) 16
Calfraises
10x105
I need to find another way to do these. The pads hurt my shoulders and leave spider bruises.
3/16/07
Lat Pulldowns
(4)8x70
DB Rows
10x25
8x30
6x35
Wide-grip Pulldowns
10x50
8x60
(2) 6x70
Shrugs
10x35
8x40
(2) 6x45
TM Subscap Press
15x20
Calfraises
10x90
8x105
6x120
7x120
I felt like I could do more, but my ribs started feeling scrunched and my shoulders bruised.
Reverse Situps
(3) 15
3/15/07
Leg Extension
15x70
Ham Curls
15x30
Squats
20x65
15x75
10x85
6x110
These seemed pretty easy. I need to do a major jump in weight.
Straight Leg Deadlift
14x50
12x60
10x70
Leg Press
(2) 8x150
6x170
3/14/07
DB Bench
15x15 warm-up
(3) 8x25 These were a little hard at the end of each set.
Incline DB Bench
(4) 8x20
Flys
(4) 8x60
Cable X
15x20
(2) 8x30
I'm not quite sure on my form.
Barbel Curls
12x~21
10x~26
8x~31
(2) 6x~36
Hammer Curls
(2) 8x15
6x20
Incline Crunches
12 body
10 w/5 lbs
8 w/10 lbs
Saturday, March 31, 2007
Sunday, March 11, 2007
Catching Up
I have tried several times to post my last three workouts, but two little people keep interrupting me. Finally, I am sitting down at 10:30 pm, with my cup of hot chocolate, determined to complete this.
3/7/07
Warm-up
Leg ext. 15x70
Hamstring curls 15x30
Hacks 15x70
Squats
done with a free bar ~45 lbs (not on a glide)
(1) 10x50
(1) 15x20
(1) 10x30
(1) 10x50
I haven't done weighted squats in awhile. I didn't know where to start. I'm still not sure what weight to start with, how many reps, and where to go from there. My legs could take more weight, but my shoulders and back struggled holding it. I was o.k. once I got in position, but carrying the bar from the rack and returning were difficult. Please help!
Leg Press
(1) 10x110
(1) 10x130
(1) 10x150
Again, I didn't know where to start. I expected my legs to not work after squats, but the squats didn't seem heavy enough. Neither did the leg press.
Straight Leg Dead Lift
(1) 20x30
(1) 14x40
(1) 12x50
(1) 13x60
This was my first time to do these. I didn't know what to expect. Should I start at 50 lbs. and work my way up from there?
Leg Ext
(3) 10x80
Hamstring Curls
(3) 10x30
I wasn't too sore until I finished off with the leg ext and ham curls. I could hardly walk for two days because my quads were so sore.
Leg Lifts
(5) 10 These don't seem to do much. I don't know what to do to increase the intensity.
3/9/07
Lat Pull-down
20x40 warm-up
10x50 easy
10x60
8x70
6x80 got hard at the end
Dumbbell Rows
10x25
8x30
6x35
These seemed a lot harder than last time.
Wide-grip Pull downs
10x50
8x60
6x70 I didn't make it all the way down on the last two reps. I needed a spot.
Shrugs
10x35
8x40
6x45
I must say I really like these! I actually received a compliment for lifting more weight than the average girl.
TM Subscap Press
10x20
8x30
6x30 I tried 40 and couldn't do it at all. I didn't have the correct form; I used too much tricep.
Leg Lifts
(4) 12
Obliques
(2) 30 I used a preweighted bar placed on my shoulders and rotated. These seemed to work my front rib muscles.
10 lb weighted ball (I then tried a ball that I held down on one side and swooped up across my body to the other side. I was hoping it would work my obliques. It seemed to work my more of my back and arms.)
Standing Calf Raises
10x60
8x75
10x90
10x105
I really like these, especially when a guy comes up after me and has to lower the weight. :)
Everything seems to be going o.k. I'm trying to get back into it and get a feel for where to start on the weight. My biggest problem is a good ab workout. I can't seem to get a good burn or go to failure on what I am doing.
3/10/07
Front Delt
12 x5
(2) 10x10
My left shoulder started to hurt. The forward/up motion was painful. I tried to do 15 lb., but it was too heavy for my left shoulder.
Lat Delt
12x5
10x8
(2) 8x10
Tricep Pressdown
done on a double pulley
25x40
12x60
8x80 I wasn't close to failure.
Skull Crushers
10x16 (just the bar)
10x21
8x26 not to failure
Dips
8x70
(2) 8x90
I wanted to do more, but I didn't have time.
It feels great to feel muscle aches again. Thanks for the encouragement:)
3/7/07
Warm-up
Leg ext. 15x70
Hamstring curls 15x30
Hacks 15x70
Squats
done with a free bar ~45 lbs (not on a glide)
(1) 10x50
(1) 15x20
(1) 10x30
(1) 10x50
I haven't done weighted squats in awhile. I didn't know where to start. I'm still not sure what weight to start with, how many reps, and where to go from there. My legs could take more weight, but my shoulders and back struggled holding it. I was o.k. once I got in position, but carrying the bar from the rack and returning were difficult. Please help!
Leg Press
(1) 10x110
(1) 10x130
(1) 10x150
Again, I didn't know where to start. I expected my legs to not work after squats, but the squats didn't seem heavy enough. Neither did the leg press.
Straight Leg Dead Lift
(1) 20x30
(1) 14x40
(1) 12x50
(1) 13x60
This was my first time to do these. I didn't know what to expect. Should I start at 50 lbs. and work my way up from there?
Leg Ext
(3) 10x80
Hamstring Curls
(3) 10x30
I wasn't too sore until I finished off with the leg ext and ham curls. I could hardly walk for two days because my quads were so sore.
Leg Lifts
(5) 10 These don't seem to do much. I don't know what to do to increase the intensity.
3/9/07
Lat Pull-down
20x40 warm-up
10x50 easy
10x60
8x70
6x80 got hard at the end
Dumbbell Rows
10x25
8x30
6x35
These seemed a lot harder than last time.
Wide-grip Pull downs
10x50
8x60
6x70 I didn't make it all the way down on the last two reps. I needed a spot.
Shrugs
10x35
8x40
6x45
I must say I really like these! I actually received a compliment for lifting more weight than the average girl.
TM Subscap Press
10x20
8x30
6x30 I tried 40 and couldn't do it at all. I didn't have the correct form; I used too much tricep.
Leg Lifts
(4) 12
Obliques
(2) 30 I used a preweighted bar placed on my shoulders and rotated. These seemed to work my front rib muscles.
10 lb weighted ball (I then tried a ball that I held down on one side and swooped up across my body to the other side. I was hoping it would work my obliques. It seemed to work my more of my back and arms.)
Standing Calf Raises
10x60
8x75
10x90
10x105
I really like these, especially when a guy comes up after me and has to lower the weight. :)
Everything seems to be going o.k. I'm trying to get back into it and get a feel for where to start on the weight. My biggest problem is a good ab workout. I can't seem to get a good burn or go to failure on what I am doing.
3/10/07
Front Delt
12 x5
(2) 10x10
My left shoulder started to hurt. The forward/up motion was painful. I tried to do 15 lb., but it was too heavy for my left shoulder.
Lat Delt
12x5
10x8
(2) 8x10
Tricep Pressdown
done on a double pulley
25x40
12x60
8x80 I wasn't close to failure.
Skull Crushers
10x16 (just the bar)
10x21
8x26 not to failure
Dips
8x70
(2) 8x90
I wanted to do more, but I didn't have time.
It feels great to feel muscle aches again. Thanks for the encouragement:)
Monday, March 5, 2007
Joining the Web Workout
O.K. I've created a blog so I can be laughed at and critiqued about how poorly I work out and what bad shape I am in. Please be kind as you call me a wimp, say I'm a sissy, and tell me I lift like a girl.
Friday 3/3/07
Lat pull-down
(1) 20 x 40 very easy
(1) 5 x 60 easy
(3) 3 x70 good/clean
(3) 1 x 80 good/clean (getting harder)
(3) 1 x 90 hard/assisted
Rows
(2) 10 x20 very easy
(1) 8 x 25 easy
(1) 8 x 30 easy
(1) 8 x 35 o.k.
Widegrip Pulldowns
(1) 10 x 40 easy
(1) 10 x 50 easy
(1) 8 x 60 o.k.
Shrugs
(1) 12 x 25 very easy
(1) 10 x 30 very easy
(1) 10 x 35 very easy
(o.k. I obviously need to start higher. It's nice to see that I can do more than I think I can. I've never done shrugs. I really liked them. My neck and shoulders feel better from just one workout.)
TM Subscap Press
(1) 10 x 20 easy
(2) 8 x 20 a little harder
(I've never done this workout. I didn't know what to expect. Once I found the correct stance, I did o.k.)
Sat. 3/4/07
Dumb bell Bench Press
(1) 10 x 15 very easy
(3) 8 x 20 easy
Incline DB Bench Press
(2) 8 x20
(1) 6x20 I was trying for (3) 8 x 20, but failed. Do I start with a lower weight or just plug away until I get it?
Flys
(1) 8 x40 very easy
(3) 8 x 60 fairly easy, pretty good. I'm always nervous about flys. I hurt my left shoulder ~ 7 yrs. ago and it still gives me trouble. I feel how weak and sore it is the most with flys.
Cable X
(1) 15 x 20 easy
(2) 8 x 30 The first set was hard, but the second set was o.k. This was only my second time to ever do this exercise. My muscles aren't trained in this position.
Barbell Curls
(1) 10 x 30 very hard. I pushed it too hard on this set. It made it difficult to do another set. I had to drop weight and reps.
(1) 6 x 20 worn down
Hammer Curls
(1) 8 x 15 good
(1) 5 x 20 failed. I was going for 6 and then another set of 6. I lost it and dropped down again.
(1) 8 x 15 o.k. I'm not quite sure how to restructure this exercise. I don't know if it was difficult because of the barbell curls or not. 15 lbs. isn't hard, but the jump to 20 was extremely hard.
Now I have taken 2 days off. I need to get back in and stay motivated. It has been a great stress reliever. I was ready to punch holes in things, but Cody made me go work out instead. I think that was the better thing to do. Thank you!
Till next time...
Friday 3/3/07
Lat pull-down
(1) 20 x 40 very easy
(1) 5 x 60 easy
(3) 3 x70 good/clean
(3) 1 x 80 good/clean (getting harder)
(3) 1 x 90 hard/assisted
Rows
(2) 10 x20 very easy
(1) 8 x 25 easy
(1) 8 x 30 easy
(1) 8 x 35 o.k.
Widegrip Pulldowns
(1) 10 x 40 easy
(1) 10 x 50 easy
(1) 8 x 60 o.k.
Shrugs
(1) 12 x 25 very easy
(1) 10 x 30 very easy
(1) 10 x 35 very easy
(o.k. I obviously need to start higher. It's nice to see that I can do more than I think I can. I've never done shrugs. I really liked them. My neck and shoulders feel better from just one workout.)
TM Subscap Press
(1) 10 x 20 easy
(2) 8 x 20 a little harder
(I've never done this workout. I didn't know what to expect. Once I found the correct stance, I did o.k.)
Sat. 3/4/07
Dumb bell Bench Press
(1) 10 x 15 very easy
(3) 8 x 20 easy
Incline DB Bench Press
(2) 8 x20
(1) 6x20 I was trying for (3) 8 x 20, but failed. Do I start with a lower weight or just plug away until I get it?
Flys
(1) 8 x40 very easy
(3) 8 x 60 fairly easy, pretty good. I'm always nervous about flys. I hurt my left shoulder ~ 7 yrs. ago and it still gives me trouble. I feel how weak and sore it is the most with flys.
Cable X
(1) 15 x 20 easy
(2) 8 x 30 The first set was hard, but the second set was o.k. This was only my second time to ever do this exercise. My muscles aren't trained in this position.
Barbell Curls
(1) 10 x 30 very hard. I pushed it too hard on this set. It made it difficult to do another set. I had to drop weight and reps.
(1) 6 x 20 worn down
Hammer Curls
(1) 8 x 15 good
(1) 5 x 20 failed. I was going for 6 and then another set of 6. I lost it and dropped down again.
(1) 8 x 15 o.k. I'm not quite sure how to restructure this exercise. I don't know if it was difficult because of the barbell curls or not. 15 lbs. isn't hard, but the jump to 20 was extremely hard.
Now I have taken 2 days off. I need to get back in and stay motivated. It has been a great stress reliever. I was ready to punch holes in things, but Cody made me go work out instead. I think that was the better thing to do. Thank you!
Till next time...
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