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:)
2 comments:
Yer a stud. Or a mare. something like that. Strong, or, equine or whatever... i'm trying to compliment you like those other guys at the gym, but i could never be like them 'cuz i'm puny. And the swooping thing with the ball sounds just dangerous. Like a ninja. ;)
Squats work pretty much your entire body if done correctly. Most people have stronger legs than the other muscle groups and therefore can't figure out why they leg press 1,000,000 lbs and can only squat themselves off a toilet with a heavy sweater on. Squats a perfect example that you're really only as strong as your core. Get your back and abs stronger and your squats will go through the roof.
As for you abs:
They're muscles just like every other muscle in your body. Quit doing billions of reps to shape and tone. If you want them to get stronger, use a similar weight and rep scheme as every other muscle you're working. Strap on some ankle weights when you do leg lifts and a beefy dumbell when doing incline sit ups. This will make you stronger in all of your lifts.
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