Monday 1/25/10

Weights Day

Workout A

BB Squat 70 lbs - Up 10 lbs from last time, much harder

Leg Extension 82.5 lbs - Up 2.5 lbs from last time, will go up to 85 next time

BB Deadlift 85 lbs - Up 5 lbs from last time, will up up to 90 next time! PB for me (as far as getting 10 reps)! I have no idea what my 1 rep max would be!

BB Bench Press 35 lbs (still too easy) - up 5 lbs from last time, will go up another 5 next time

Incline DB Flyes 30 lbs - this one was a bit difficult, but I still made 10 reps so I will have to go up next time

DB Rows 40 lbs - this was a challenge. Not sure if having to use the dumbbells with weight plates made it more difficult simply because they are bulkier than set dumbbells.

BB Shoulder Press 30 lbs - got 10 reps so I'll move up to 35 lbs next time.

DB Bicep Curl 30 lbs - got 10 reps so I'll move up to 35 lbs next time.

Tricep Kickbacks 20 lbs - this was difficult, will stay here

Seated Calf Raise 25 lbs - this is quite easy, not sure what I should do about this. I can add more weight to the dumbbell but it hurts my legs where the dumbbell is sitting more than anything. Maybe I'll use one of my kids and do the donkey calf raises.

Ab Crunch 25 lbs - still pretty easy, I think I need to incorporate more ab work into my routine.

OVERALL: A perfect week down! 11 more to go for phase 1. There are still things I need to get going on (like getting the proper supplements for muscle recovery) but I have a nice start! I will continue to lift heavy (heavy for me, that is) with one set 3 times per week during this 12 week phase. You will probably laugh when you look at a 30 lb bicep curl or military press and think of it as "heavy", but my arms are tiny...believe me, it's hard for me!

There are still a few exercises that are a bit too easy for me, I had to start somewhere though and I hate to go too heavy at first to where I leave no room for advancement. I think I should be squatting heavier than 70 lbs but that will come. I really need a squat rack!!

My deadlifts are going great, it's my favorite lift. The only concern I have is that my fingers always seem to give out before my legs have been punished enough. I actually had to stop at 7 and regrip because my fingers were slowly starting to unwrap from the bar. I wish I knew how to prevent this! And I worry that it will stop my hinder my progression. Any ideas??

Anyway my method is double progression. Every workout I try to get at least 8 reps. Once I can reach 10 reps with that weight, I move up 2.5-5lbs and go back down to 8 reps. I do just once set with slow and controlled movements. This is hard and I am still working on getting the technique down. It's too easy to want to use momentum with heavy weight.