My last workout on Thursday pretty much kicked my butt. It left me very sore and a little immobile. I had planned on doing arms the next day, didn't happen. I was still just sore and kind of miffed about it. It didn't bother me so much because I was scheduled for a 2 day rest anyway, and that's what I took.
But I was back at it again this morning. I did legs again and arms too. I didn't like it. I mean, I like the new routine OK but I don't like doing arms and legs the same day, it's just too much. I didn't' time myself but I'm guessing it probably took me an hour. I was just wiped by the end. My last arm exercises probably suffered because of it. Doing 3 sets of each exercise is SO time consuming and draining. I really prefer my old way of one heavy set to failure and your done!
BUT, the whole point of this was that I needed a change due to the plateau. The question I am faced with now is, am I going to continue going every other day with arms and legs or am I going to figure something else out.
The bad thing (for me) about doing the every other day is that I really like my rest days in between workouts. It really works well into my life. So if I can just get over that, if I can live with only 1 rest day a week, then it will work. I don't know, I tend to over analyze everything.
So, I pretty much did the same legs workout as last time, with the 3 sets of 10, dropping the weight each time, but I added arms too.
side lat raise 12lbs, 10lbs, 8lbs
chest press 50lbs, 40lbs, 30lbs
bicep curls 17lbs, 15lbs, 12lbs (each arm)
row 50lbs, 40lbs, 30lbs
dips
I am wondering, is this enough to add muscle mass? I know that I have read adding sets and using lighter weight does NOT add muscle. If that is the case...HELP! I need advice. I wish I had someone to ask these questions!
Well, wonder how I will feel tomorrow?
Showing posts with label plateau. Show all posts
Showing posts with label plateau. Show all posts
Sunday, February 28, 2010
Wednesday, February 24, 2010
OH NO PLATEAU
Well, I knew it was inevitable, I have officially hit a plateau. What that means (if you don't already know) is that I am not really progressing anymore in my strength gains and in some cases I find myself even going backwards. To give an example, I seemed to have been stuck on 35lb bicep curls for a long time but FINALLY powered thru on a really good day, got all ten reps and moved on up to 40lbs....where I am perpetually stuck. Usually getting 3-5 reps, or more if I use the rest-pause method (which is how I was able to get past 35lbs). Anyway, I used the rest-pause to get up to seven reps but without doing that, I could only get 4. Then the next workout, I could only get 3. Are you kidding me? I'm actually going backwards here??? SO NOT FAIR!!
But you know what? I'm not going to get frustrated. I am NOT going to get all pouty and whiny about it and sit on the floor in my workout clothes and just cry. (not anymore) I'm going to use the fact that I've plateaued in a positive way. Here's how:
Our bodies are efficient machines. They adapt to stress very quickly. Once you have adapted to a workout, you stop making progress with it as your body becomes used to the same old moves. A plateau is just an alarm, so to speak, a mechanism your body has to let you know "hey, I'm bored here! Let's move on to something else, change it up a bit!". So I'm going to look at hitting a plateau as a good thing, at least my body is telling me it's time to change. It's giving me the opportunity to break the monotony and implement something new, to prevent bordem, and to take my gains to new heights.
So that's what I'm going to do, starting with my next workout. I can change it up many ways: I can either change exercise moves, I can change number of reps and/or sets, I can incorporate super sets or drops sets....it's all about getting creative. And having fun!
And here is my workout from last night:
Squats - 100lbs (wasn't feeling very strong, could barely get started but once in a groove I was able to get 8, although I'm pretty sure I didn't go as low as I should have.
Leg curl - 40lbs
Stiff-Legged Deadlift - 75lbs
BB Incline Press 50lbs
BB Row 50lbs
BB Shoulder Press 45lbs
BB Bicep Curl 40lbs
Skull Crushers
Abs - crunches, hip lifts, bicycle
But you know what? I'm not going to get frustrated. I am NOT going to get all pouty and whiny about it and sit on the floor in my workout clothes and just cry. (not anymore) I'm going to use the fact that I've plateaued in a positive way. Here's how:
Our bodies are efficient machines. They adapt to stress very quickly. Once you have adapted to a workout, you stop making progress with it as your body becomes used to the same old moves. A plateau is just an alarm, so to speak, a mechanism your body has to let you know "hey, I'm bored here! Let's move on to something else, change it up a bit!". So I'm going to look at hitting a plateau as a good thing, at least my body is telling me it's time to change. It's giving me the opportunity to break the monotony and implement something new, to prevent bordem, and to take my gains to new heights.
So that's what I'm going to do, starting with my next workout. I can change it up many ways: I can either change exercise moves, I can change number of reps and/or sets, I can incorporate super sets or drops sets....it's all about getting creative. And having fun!
And here is my workout from last night:
Squats - 100lbs (wasn't feeling very strong, could barely get started but once in a groove I was able to get 8, although I'm pretty sure I didn't go as low as I should have.
Leg curl - 40lbs
Stiff-Legged Deadlift - 75lbs
BB Incline Press 50lbs
BB Row 50lbs
BB Shoulder Press 45lbs
BB Bicep Curl 40lbs
Skull Crushers
Abs - crunches, hip lifts, bicycle
Wednesday, February 17, 2010
Getting close to a goal!
I haven't posted my last two workouts so here they are:
SUNDAY:
squats 85lbs
leg curl 37.5lbs
stiff-legged deadlifts 70lbs
bb incline press 50lbs
bb row 60lbs
bb shoulder press 40lbs
bb bicep curl 40lbs
bb lying tricep ext. 25lbs
calf raises
abs - crunches 25lbs, hip lifts, bicycle
TUESDAY:
squats 90lbs (10 pounds away from my goal of 10 reps @ 100lbs! Happened a lot sooner than I anticipated)
lunges 65lbs
romanian deadlifts 100lbs (got to my goal weight of 100lbs, now to get all 10 reps - made 6 so far)
bb bench press 55lbs
bb shoulder press 40lbs (these are so dang hard for me - my right shoulder gives me problems...but I managed to get all 10. I did 7, rested about 10 seconds, then did 2 more, rested about 10 seconds and then did the last one - barely!) Wonder if I should stay at 40lbs until I can crank out all 10 at once????
bb bicep curl 40lbs (had to beat my last rep count of 6, but I could only get 5 out at once, then had to rest like on shoulders, before I could get the last two - barely!) Wondering what's up...plateau?? Not eating enough calories to make my muscles grow?? The hubs thinks it's not possible for my muscles to grow since I'm a woman. I say, of course it's possible! Just not to the same extent that a man can!
bb lying tricep ext. 30lbs
donkey calf raises (hanna)
ab side bends 30lbs
I'm getting more and more nervous as I am increasing in weight. I feel like I am at a point where, my gains are going to be VERY slow. That's OK with me, even if it's just ONE rep more at each workout. But when I can't get that one more rep without a rest, it gets me to wonder, what should I do?? Especially when it comes to my arms. I need to research a little more about that I guess.
SUNDAY:
squats 85lbs
leg curl 37.5lbs
stiff-legged deadlifts 70lbs
bb incline press 50lbs
bb row 60lbs
bb shoulder press 40lbs
bb bicep curl 40lbs
bb lying tricep ext. 25lbs
calf raises
abs - crunches 25lbs, hip lifts, bicycle
TUESDAY:
squats 90lbs (10 pounds away from my goal of 10 reps @ 100lbs! Happened a lot sooner than I anticipated)
lunges 65lbs
romanian deadlifts 100lbs (got to my goal weight of 100lbs, now to get all 10 reps - made 6 so far)
bb bench press 55lbs
bb shoulder press 40lbs (these are so dang hard for me - my right shoulder gives me problems...but I managed to get all 10. I did 7, rested about 10 seconds, then did 2 more, rested about 10 seconds and then did the last one - barely!) Wonder if I should stay at 40lbs until I can crank out all 10 at once????
bb bicep curl 40lbs (had to beat my last rep count of 6, but I could only get 5 out at once, then had to rest like on shoulders, before I could get the last two - barely!) Wondering what's up...plateau?? Not eating enough calories to make my muscles grow?? The hubs thinks it's not possible for my muscles to grow since I'm a woman. I say, of course it's possible! Just not to the same extent that a man can!
bb lying tricep ext. 30lbs
donkey calf raises (hanna)
ab side bends 30lbs
I'm getting more and more nervous as I am increasing in weight. I feel like I am at a point where, my gains are going to be VERY slow. That's OK with me, even if it's just ONE rep more at each workout. But when I can't get that one more rep without a rest, it gets me to wonder, what should I do?? Especially when it comes to my arms. I need to research a little more about that I guess.
Friday, February 5, 2010
Thursday 2/4/10
Workout A - (modified a bit)
Squats 75lbs
(skipped extensions today - I read yesterday that this is an exercise that can cause injury? And since I'm so paranoid of injuring myself, especially my knees, I decided that I could build my quads just fine with squats)
Stiff-Legged Deadlifts - decided to give these a whirl. I usually do Romanian Deadlifts, where the knees are bent, simply because I have tight hams. But, I did a good warm up set with light weight and them attempted them. I used 60lbs for my "actual" set and it was doable. I do really need to work on stretching EVERY day so that I'm not so tight. Anyway, the reason for the change was that I read (again with the reading LOL) stiff deads build the hamstrings better. Plus, I'm getting up to some pretty heavy weight on Romanians and I was starting to get worried (again with the worrying LOL) about sacrificing form. Slow and steady wins the race!
BB Bench Press 50lbs (seriously, I canNOT believe I'm benching 50 pounds! Remember...I'm fairly little)
No chest flyes either, sticking with bread and butter moves.
BB Row 50lbs
BB Shoulder Press 40lbs - this is where I'm a wuss, could only do 4
BB Bicep Curl - didn't move the weight up to 40 even though I got 10 reps out of 35lbs last time. See, the thing is, to get all ten reps, I had to go fast and furious, arching my back to get those last few reps up. And in those cases, where form was sacrificed, it doesn't count. I read that it is easy to over train biceps so you should build up the weight slowly and gradually, or you will see very limited gains in size and strength. The frustrating thing is that it seems as though I've been hovering around 30-35lbs FOREVER! Seriously, before I got a weight bench I was using 15 pound dumbbells for my curls. Granted, I was easily getting all 10 reps, it seems like pushing it higher isn't producing gains in strength. Maybe my biceps have plateaued. In that case, I better come up with a plan for those little buggers!!
Lying Tricep Extensions 20lbs - this is different from my original workout also. I read that these are great for building triceps (which are the biggest muscle in the arm). It reminds me of skull crushers except with the bar instead of dumbbells. Same principal of keeping elbows up straight and bringing the weight to the forehead. These are TOUGH! Could only get 5 (with shaking arms). I attempted a 6th but had to drop the weight behind my head.
Donkey calf raises - with Eden on my back, she's a bit light though. Maybe I'll try with Hanna next time. She almost weighs as much as me now, I'm only 15 pounds heavier! And she's 12! Told you I was little! Hence, the weight lifting. Hoping it will help. I want to gain muscle though, NOT FAT!
Abs - crunch 25lb plate, lower ab leg lift, bicycle
And that is the "new" workout. I'm sticking to what should be the "bread and butter" of a workout. Compound movements (and yes, I know I have some isolation in there too).
Squats 75lbs
(skipped extensions today - I read yesterday that this is an exercise that can cause injury? And since I'm so paranoid of injuring myself, especially my knees, I decided that I could build my quads just fine with squats)
Stiff-Legged Deadlifts - decided to give these a whirl. I usually do Romanian Deadlifts, where the knees are bent, simply because I have tight hams. But, I did a good warm up set with light weight and them attempted them. I used 60lbs for my "actual" set and it was doable. I do really need to work on stretching EVERY day so that I'm not so tight. Anyway, the reason for the change was that I read (again with the reading LOL) stiff deads build the hamstrings better. Plus, I'm getting up to some pretty heavy weight on Romanians and I was starting to get worried (again with the worrying LOL) about sacrificing form. Slow and steady wins the race!
BB Bench Press 50lbs (seriously, I canNOT believe I'm benching 50 pounds! Remember...I'm fairly little)
No chest flyes either, sticking with bread and butter moves.
BB Row 50lbs
BB Shoulder Press 40lbs - this is where I'm a wuss, could only do 4
BB Bicep Curl - didn't move the weight up to 40 even though I got 10 reps out of 35lbs last time. See, the thing is, to get all ten reps, I had to go fast and furious, arching my back to get those last few reps up. And in those cases, where form was sacrificed, it doesn't count. I read that it is easy to over train biceps so you should build up the weight slowly and gradually, or you will see very limited gains in size and strength. The frustrating thing is that it seems as though I've been hovering around 30-35lbs FOREVER! Seriously, before I got a weight bench I was using 15 pound dumbbells for my curls. Granted, I was easily getting all 10 reps, it seems like pushing it higher isn't producing gains in strength. Maybe my biceps have plateaued. In that case, I better come up with a plan for those little buggers!!
Lying Tricep Extensions 20lbs - this is different from my original workout also. I read that these are great for building triceps (which are the biggest muscle in the arm). It reminds me of skull crushers except with the bar instead of dumbbells. Same principal of keeping elbows up straight and bringing the weight to the forehead. These are TOUGH! Could only get 5 (with shaking arms). I attempted a 6th but had to drop the weight behind my head.
Donkey calf raises - with Eden on my back, she's a bit light though. Maybe I'll try with Hanna next time. She almost weighs as much as me now, I'm only 15 pounds heavier! And she's 12! Told you I was little! Hence, the weight lifting. Hoping it will help. I want to gain muscle though, NOT FAT!
Abs - crunch 25lb plate, lower ab leg lift, bicycle
And that is the "new" workout. I'm sticking to what should be the "bread and butter" of a workout. Compound movements (and yes, I know I have some isolation in there too).
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