Friday 3/5/10
Deadlift: 10 @ 80lbs X 3
Leg Curl: 12 @ 40lbs, 8 @ 42.5 X 2
Lunges: 8 @ 60lbs X 3 (each leg)
Seated Calf Raise: 12 @ 60lbs, 12 @ 90lbs X 2
DB Shrugs: 10 @ 40lbs X 3
Decline Crunch: 10, 12, 10
Hyperextensions (supermans) 10 X 3
Saturday 3/6/10
Dips: 8, 10, 8
BB Pullovers: 10 @ 20lbs X 3
Lat. Raise: 9, 8, 8 @ 24lbs
Tricep Extensions: 11, 8, 8 @ 17lbs
Concentration Curls: 10 @ 15lbs X 2, 12 @ 12lbs (each arm)
Pretty boring, nothing new to report.
Today is my hubby's birthday. Last night, we went out to a fabulous Italian restaurant where I threw caution to the wind and ate lobster ravioli, bread dipped in oil and wine. OH LORD, I was in heaven. Today, I'll have a small piece of cake and then it's back to the grind.
Showing posts with label woman building muscle. Show all posts
Showing posts with label woman building muscle. Show all posts
Sunday, March 7, 2010
Wednesday, March 3, 2010
Arms Day
Remember, all of these exercises are performed in 3 sets of 8-12 reps. If I can get higher than 12 reps, I need to increase the weight. If I can't make 8, I decrease the weight. I think I found a pretty good range for me right away. It helps to keep a log of the exercises that I do, reps, poundage, etc. That way, when I need a point of reference, I can just look back to previous days and find what I need!
Bench Press: 50lbs x 10, 10, 10
Bent Over row: 40lbs x 13, 45lbs x 10, 10 (see, I needed to increase there because I was able to get 13 reps)
DB Shoulder Press: 30lbs x 11, 8, 7
Skull Crushers: 20lbs x 8, 7, 5 (my arms were just shaking at this point)
Barbell Curl: 30lbs x 8, 8, 5
And afterward, my biceps felt just HUGE and tight from all the blood. It's such a crazy awesome feeling. Seriously, they felt like twice their normal size. Like, if I flexed they would just pop open! LOL
*And once again, I should note I got this routine from the bodybuilding.com website.
Bench Press: 50lbs x 10, 10, 10
Bent Over row: 40lbs x 13, 45lbs x 10, 10 (see, I needed to increase there because I was able to get 13 reps)
DB Shoulder Press: 30lbs x 11, 8, 7
Skull Crushers: 20lbs x 8, 7, 5 (my arms were just shaking at this point)
Barbell Curl: 30lbs x 8, 8, 5
And afterward, my biceps felt just HUGE and tight from all the blood. It's such a crazy awesome feeling. Seriously, they felt like twice their normal size. Like, if I flexed they would just pop open! LOL
*And once again, I should note I got this routine from the bodybuilding.com website.
Sunday, February 28, 2010
OUCH!
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?
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?
Tuesday, February 23, 2010
I met a goal!
Here is my last workout (Sunday Feb. 21, 2010)
First of all let me say that I have met a personal goal - deadlifting 100lbs 10 times! I will have to set a new goal for myself (and probably buy another set of weight plates soon)!
Squats - 95lbs
Lunges - should have done 70lbs but only did 1 set at 30lbs
Romanian Deadlifts - 100lbs
BB Bench Press - 60lbs
BB Row - 60lbs
BB Shoulder Press - 45lbs
BB Bicep Curl - 40lbs
BB Lying Tricep Extension - 30lbs
First of all let me say that I have met a personal goal - deadlifting 100lbs 10 times! I will have to set a new goal for myself (and probably buy another set of weight plates soon)!
Squats - 95lbs
Lunges - should have done 70lbs but only did 1 set at 30lbs
Romanian Deadlifts - 100lbs
BB Bench Press - 60lbs
BB Row - 60lbs
BB Shoulder Press - 45lbs
BB Bicep Curl - 40lbs
BB Lying Tricep Extension - 30lbs
Sunday, February 21, 2010
Sometimes I don't feel strong...
In the last post, I felt strong. I banged out 10 squats EASILY with 90lbs resting on my shoulder blades. I am close to my goal, very close! At the next workout, I barely (and by barely I mean, my legs almost didn't straighten me up to standing) made 8 reps with only 5 more pounds (95lbs). What up wit dat?
Was I just not feeling it that day? Did I not eat enough to power me thru the workout? Did I not sleep enough? I am constantly trying to troubleshoot EVERYTHING. Well, whatever. Here's the rest of my workout that was on Thursday the 18th of February:
Squats 95lbs 8 reps
Leg Curl 40 lbs 8 reps - this is pretty easy but I am really moving the weight slow and concentrating on absolute PERFECT form so that I'm ONLY using my hamstrings to lift this weight.
Stiff-Legged Deadlift 75lbs 8 reps - could have done 10 but don't want to push the stiffs too fast
BB Incline Press 50lbs - needed to be 7, got 8
BB Row 60lbs - needed to beat 8, got 9...but DANG, gettin hard
BB Shoulder Press 45lbs - went up from 40lbs last week, got 4...yikes
BB Bicep Curl 40lbs - needed to beat 7, could only get 4....????? Depressing when that happens
BB Lying Tricep Extension 30lbs - needed to beat 6, got 7. Now this in my opinion, is one odd exercise. You lay on the floor holding the barbell straight up. Then, you slowly bend at the elbows while keeping the rest of your arm straight up, bringing the bar to your forehead. Then push back up again. It is a fun exercise, I like it. But it feels so odd and unnatural. Plus I have this stupid elbow injury, a fracture many years ago that leaves me favoring it still today. I hate injuries.
Calf Raises - Oops! I forgot these puppies.
Abs - boring old crunches with a 25lb weight plate, hip lifts and bicycle.
On a side note, I have noticed the muscle in my arms getting bigger! Not by leaps and bounds, but by tiny woman standards. It's an improvement, one that I am immensely proud of, even though my husband is less than impressed. I don't let that bother me though, just as long as he keeps spotting me until I get a squat rack ;)
Seriously though, the muscle growth in my arms is super exciting to me because do you know what that means??? It means that if the muscles in my arms are getting visibly bigger, it must mean that the same thing is happening to my legs!! And THAT, my friends, is the WHOLE REASON for my incredibly powerful addiction to weight lifting!!
And, on a side side note, talking about my husband being less than impressed with this whole thing involving me weight lifting; besides the fact that he is constantly afraid that I will put a crack in the foundation of our basement (if I should ever drop 100lbs while failing to bring my squat back up)...thaaaaat's right, he's more afraid of that than me hurting MYSELF, I don't think he's into muscular woman. (pretty sure that was a big run on sentence but I care not)
And the funny thing about that is he is one of the biggest reasons I am doing this. Aside from my fascination with being as fit as possible and building up my leg muscles to make the appearance of less jiggle and flab, I want HIM to be impressed by the way I look. I want him to be proud to have me as a wife. I want him to be happy too. And I know he already is. He constantly tells me. He wouldn't care if I gave up weightlifting and used lifting chocolate to my mouth as a workout (with him) most nights a week.
I showed him a picture of a woman (a friend of mine on BB.com) who battled with anorexia most of her life but started weightlifting and is now one of the best bodies (I think) on the whole site. She is tiny yet muscular and beautiful. I showed him this because he thinks woman can't build muscle. I've tried to explain that sure, they can't build muscle like a man but it IS possible to add muscle mass. So, I showed him her pictures and all he said was "That's a bit too muscular for my taste". But she is one of my motivators because if she can look the way she does (and believe me, it's amazing), if she can go from skin and bones to muscle, I can build muscle too. Getting back to my hubs, I know, I know, he likes the soft feminine contours of the female body. I don't plan on losing that, just firming up. And the only way (THE ONLY WAY) I will ever do that is to build muscle. Period.
But then again, I might find it so empowering, so exhilarating, I won't want to stop there! It is SUCH a powerful trip to see and feel yourself improving. I feel powerful, I feel successful, I feel extraordinary. And THAT is what I want to be....
EXTRA ordinary. Because anyone can be ordinary.
Was I just not feeling it that day? Did I not eat enough to power me thru the workout? Did I not sleep enough? I am constantly trying to troubleshoot EVERYTHING. Well, whatever. Here's the rest of my workout that was on Thursday the 18th of February:
Squats 95lbs 8 reps
Leg Curl 40 lbs 8 reps - this is pretty easy but I am really moving the weight slow and concentrating on absolute PERFECT form so that I'm ONLY using my hamstrings to lift this weight.
Stiff-Legged Deadlift 75lbs 8 reps - could have done 10 but don't want to push the stiffs too fast
BB Incline Press 50lbs - needed to be 7, got 8
BB Row 60lbs - needed to beat 8, got 9...but DANG, gettin hard
BB Shoulder Press 45lbs - went up from 40lbs last week, got 4...yikes
BB Bicep Curl 40lbs - needed to beat 7, could only get 4....????? Depressing when that happens
BB Lying Tricep Extension 30lbs - needed to beat 6, got 7. Now this in my opinion, is one odd exercise. You lay on the floor holding the barbell straight up. Then, you slowly bend at the elbows while keeping the rest of your arm straight up, bringing the bar to your forehead. Then push back up again. It is a fun exercise, I like it. But it feels so odd and unnatural. Plus I have this stupid elbow injury, a fracture many years ago that leaves me favoring it still today. I hate injuries.
Calf Raises - Oops! I forgot these puppies.
Abs - boring old crunches with a 25lb weight plate, hip lifts and bicycle.
On a side note, I have noticed the muscle in my arms getting bigger! Not by leaps and bounds, but by tiny woman standards. It's an improvement, one that I am immensely proud of, even though my husband is less than impressed. I don't let that bother me though, just as long as he keeps spotting me until I get a squat rack ;)
Seriously though, the muscle growth in my arms is super exciting to me because do you know what that means??? It means that if the muscles in my arms are getting visibly bigger, it must mean that the same thing is happening to my legs!! And THAT, my friends, is the WHOLE REASON for my incredibly powerful addiction to weight lifting!!
And, on a side side note, talking about my husband being less than impressed with this whole thing involving me weight lifting; besides the fact that he is constantly afraid that I will put a crack in the foundation of our basement (if I should ever drop 100lbs while failing to bring my squat back up)...thaaaaat's right, he's more afraid of that than me hurting MYSELF, I don't think he's into muscular woman. (pretty sure that was a big run on sentence but I care not)
And the funny thing about that is he is one of the biggest reasons I am doing this. Aside from my fascination with being as fit as possible and building up my leg muscles to make the appearance of less jiggle and flab, I want HIM to be impressed by the way I look. I want him to be proud to have me as a wife. I want him to be happy too. And I know he already is. He constantly tells me. He wouldn't care if I gave up weightlifting and used lifting chocolate to my mouth as a workout (with him) most nights a week.
I showed him a picture of a woman (a friend of mine on BB.com) who battled with anorexia most of her life but started weightlifting and is now one of the best bodies (I think) on the whole site. She is tiny yet muscular and beautiful. I showed him this because he thinks woman can't build muscle. I've tried to explain that sure, they can't build muscle like a man but it IS possible to add muscle mass. So, I showed him her pictures and all he said was "That's a bit too muscular for my taste". But she is one of my motivators because if she can look the way she does (and believe me, it's amazing), if she can go from skin and bones to muscle, I can build muscle too. Getting back to my hubs, I know, I know, he likes the soft feminine contours of the female body. I don't plan on losing that, just firming up. And the only way (THE ONLY WAY) I will ever do that is to build muscle. Period.
But then again, I might find it so empowering, so exhilarating, I won't want to stop there! It is SUCH a powerful trip to see and feel yourself improving. I feel powerful, I feel successful, I feel extraordinary. And THAT is what I want to be....
EXTRA ordinary. Because anyone can be ordinary.
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