Tag Archives: female weight lifting

Body Building – Arms/Abs/Cardio – Day 33

Day 33 (60)

bench dipExample of the bench dips I do. The outfit, I do not do, although those are some rad ass socks. 🙂

I am so proud of myself for increasing some of my weights last night. For barbell curls I went up to 40 lbs. (my usual is 30 lbs.), but I could only do 5 in a row so I dropped to 30 and finished my sets. I’m just happy I did five! Seated tricep press went up to 30 lbs. instead of 27.5 lbs. Tricep push down with rope went to 70 lbs. instead of 60 lbs. Now I need to see if I can do a 20 lb. hammer curl instead of 17.5 lbs. I thought I went up from 15 lbs., but I have been doing 17.5 all along, rats! I also need to try a 40 lb. skull crusher since I have been doing 30 lbs. for a while now.

Get motivated!

Barbell Curls: 40 lbs. x 5 reps then 30 lbs. for  the rest of my set –  3 sets of 10 reps

Alternating Hammer curls: 17.5 lbs. – 3 sets of 10 reps

Dips: (hands on bench with feet on box/ 25 lb. plate in lap): 3 sets of 15 reps

Skullcrushers: 30 lbs. –  3 sets of 10 reps

Seated triceps press: 30 lbs. – 3 sets of 10 reps

Triceps Pushdown: 70 lbs.- rope attachment: 3 sets of 10 reps

Air Bike: 3 sets of 25 reps

Jackknife sit-ups: 3 sets of 10 reps

Roman chair leg raises: 3 sets of 10 reps

Extra Credit:
Decline sit ups with 25 lb. plate 3 x 10
Decline bench Russian twists with 25 lb. plate 3 x 10

Cardio: 30 minute – medium intensity cardio (running, elliptical, step-mill)

Advertisements

Body Building – Legs – Day 31

Day 31 (59)

fear

It’s taken me three days to sit here and write this entry. It’s the holidays and to be perfectly honest, I haven’t made the gym a priority this week. I’ve been spending most of my holiday time off being domesticated and spending time with my kiddos, but tomorrow it’s game on and I am ready! I will be doing arms/abs/cardio.

After the below leg workout, I was sore for two days. hah You’d think with the amount of leg work I do, I wouldn’t get sore anymore. I guess increasing some of the weight and throwing in the extra credit does the trick.

Kick It!

Leg extensions: 2 warm-up sets with lighter weight for 30 reps with 40 lbs.

Wide stance barbell squat: 2 lighter sets of 15 reps @ 45 lbs., 2 heavier sets to failure @ 95 lbs.

Vertical Leg press: 170 lbs. – 4 sets of 8 reps

Walking Barbell Lunges: 40 lbs. –  3 sets of 20 reps

Plie Dumbbell squat: 40 lbs. – 3 sets of 15 reps

Standing Seated calf raise: 90 lbs. – 3 sets of 10 reps, last set to failure

Donkey calf raise or Leg press calf raise: 170 lbs. – 3 sets of 10 reps, last set to failure

Extra Credit:
Dumbbell lunges – 50 lbs. – 3 sets of 10

Body Building – Chest/Abs/Cardio – Day 30

Day 30 – (58)

push ups

I decided that I wanted to run through phase 2 again since I liked the plan so much. This is day 58 for me, but I’m going to just date it as day 30 because that is the actual day in the program. I killed my abs last night and wow, I am tender from mid rib to below my navel. Sweet! I love feeling sore after a good workout. It’s actually pretty rewarding as weird as that may sound. Here’s what I did.

Wide-grip barbell bench press: 45 lbs. – 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of  negatives)

Wide stance push-ups: 3 sets of 10 reps

Cable crossovers: 3 sets of 10 reps

Smith machine incline bench press: 45 lbs. – 3 sets of 10 reps

Side to side push-ups: 3 sets of 10 reps – These take PRACTICE.

Superset:
Toe touchers: 3 sets of 20 reps
Crunches (legs straight in the air): 3 sets of 20 reps
End of Superset

Extra credit while on mat:
Russian twists:  with 10 lb. medicine ball 3 x 20

Roman Chair leg raise: 3 sets of 10 reps

Cable crunches: 3 sets of 10 reps

Extra Credit:
Superset
Sit ups on a decline bench – holding a 25 lb. plate. 3 x 10
Russian twists on decline bench – holding 25 lb. plate 3 x 20
End of Superset

Cardio: 30 minute – medium intensity cardio (running, elliptical, step-mill)

Last chance extra credit:
I did four more sets of 10 push ups. So that’s 70 push ups for today. I had a lot of energy last night apparently.  🙂

Body Building – Day 56 & 57

Day 56 & 57

kick

Short entry this morning. I did cardio both days this weekend. I am at the end of phase 2 in this program and I am thinking I would like to go through it one more time before stepping into Phase 3. I may even do it twice and then kick it up a notch right before summer by going into phase 3. We’ll see…

Happy holidays!

Body Building – Legs/Glutes – Day 54

Day 54

barbell-glute-bridge

My glutes are already sore from last nights workout. I made sure to squeeze my glutes HARD during the barbell glute bridges (pic of exercise above). I used a fixed barbell (don’t do that- haha), but next time I need to use an Olympic bar so I can get under it, instead of lifting it and placing it on my hips. I’ll be able to lift more weight and be a little more comfortable that way.

50 lbs. wasn’t enough to make me feel challenged at rep 8. I could have done 50 reps with 50 lbs.  A major drawback to this exercise is that it’s almost bordering on gym porn, but don’t let that put you off too much because the benefits outweigh the negatives. I still believe squats and deadlifts are the best mass builders, but you can activate the glutes and squeeze hard doing the Barbell Glute Bridge, so here is how to do it.

  • Sit on the ground with a loaded barbell over your legs (don’t go too heavy to start). You may want to add a pad to the bar as it can become quite uncomfortable. Roll the bar so it is directly above the hips then lie flat on the floor.
  • Now start by driving through the heels, extending your hips vertically through the bar. Your weight should be supported by your upper back rear delts and the heels of your feet.
  • SLOWLY extend as far as possible and squeeze that contraction hard at the top, then reverse the motion to return to the starting position. 

Remember you will activate more of the glutes at the top of the movement so no point going too heavy and just doing half reps!  Pay close attention to form and the mind muscle connection on this exercise, your butt should be burning (like how your calves burn after a high volume workout).

Burn Baby Burn

Leg extensions: 2 warm-up sets with lighter weights ( 40 lbs. ) of 30 reps

Wide stance barbell squat: 95 lbs. – 6 sets of 8 reps

Seated leg curl: 70 lbs. –  4 sets of 8 reps, last set to failure

Single legged deadlift (foot on bench): 40 lbs. – 4 sets of 8 reps

Barbell Glute Bridge: 50 lbs. – 4 sets of 8 reps

Donkey calf raises:  Calf press on horizontal leg press machine: -110lbs. – 3 sets of 20 reps

Seated calf raises: 3 sets of 20 reps

Body Building – Shoulders/Cardio – Day 53

Day 53

women_upper-body

Wow. Jaime Eason has a beautiful pair of arms. There is nothing “manly” about those. I don’t think I want to go quite that big, but I love the definition and curves. Totally sexy, totally feminine and beautifully proportioned. It still amazes me that you can build or reduce muscles any where on your body and shape it like a piece of clay. It’s not easy, but it’s within your reach. It’s not something you can buy, it’s not something that can be given to you, it’s something you have to work for. Lift heavy for best results, but don’t over do it and injure yourself. Don’t follow the weight I have listed in my routine. You should be figuring out your own personal challenges and logging your own weight.

How do you figure out how much to lift? Typically, if you lift 60%-80% of max, you could do anywhere from 10-20 reps. Lifting at 80% and above takes you down to the lower rep range, which is where you’ll be if you’re trying to gain size. That means keeping your reps somewhere between 8-16, if you’re lifting for weight loss and fitness. Your weights are determined by the number of reps you’re doing.

For Beginners:

  • Choose a weight you can only lift 16 times. You don’t need to go to complete failure, but make sure you’re challenging your body.
  • Begin with 1 set of each exercise, slowly working your way up to 2-3 sets (i.e., adding a set each week)
  • When you’ve added sets and have a solid foundation (after 6-8 weeks), add more weight so that you can ONLY do 8-12 reps.
  • Continue to progress by adding a rep each week until you reach the max reps (no more than 16), increase your weight and drop your reps back down to 8-12.

Before you train your shoulders, it’s important to understand the muscles you’re targeting. Your shoulders are composed of the larger deltoid muscles—anterior, medial, posterior—and smaller rotator cuff muscles that support the ball and socket joint. The rotator cuff is made up of four muscles—the teres minor, infraspinatus, supraspinatus, and subscapularis—which help in all overhead and rotational movements at the shoulder.

The deltoid muscles are the prime mover of arm abduction—moving the arm away from the body.. The front (anterior) muscles are involved in shoulder abduction when the shoulder is externally rotated—think lateral raises with your thumbs turned up. The anterior deltoid also works with the subscapularis, pectorals, and lats to internally rotate the humerus bone, effectively turning your thumbs in and towards the center of the body so your palms face back.

The rear (posterior) fibers are strongly involved in transverse extension, as in cable back rows. The lateral fibers perform basic shoulder abduction when the shoulder is internally rotated, like in lateral raises. They also perform shoulder transverse abduction, as in a reverse fly, when the shoulder is externally rotated. An important function of the deltoid muscles is also to support the humeral head to prevent dislocation when carrying very heavy loads.

Summer Shoulders 

Arnold dumbbell press: 20 lbs. – 4 sets of 8 reps

Seated bent over rear delt raise: 12.5 lbs. – 4 sets of 8 reps, last set to failure

Alternating single-arm dumbbell press: 20 lbs. – 4 sets of 8 reps

Superset:
Front dumbbell raises: 15 lbs. – 4 sets of 8 reps
Upright rows: 20 lbs. – 4 sets of 8 reps
End of Superset

Side lateral raises: 12.5 lbs. – 4 sets of 8 reps, last set is a drop-set

Reverse flyes: 4 sets of 8 reps – Still can’t do these without my rotator giving me hell. I did one rep with 10 lbs., disappointed. Maybe I should drop to 7.5 lbs. and try that next time instead of not doing them at all.

Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc)

Body Building – Arms/Abs/Cardio – Day 52

Day 52

stop

Jumping right into the routine today.

Push Yourself!

Barbell bench press: 45 lb. Olympic Bar – 1 warm-up set of 8 reps
Reverse grip barbell press: 45 lb. Olympic Bar – 4 sets of 8 reps
Extra Credit: One more set of Barbell Bench Presses. I wanted to make sure I was warmed up.

Superset:
Dumbbell flyes: 12.5 lbs. – 4 sets of 8 reps
Dumbbell bench press: 17.5 lbs. – 4 sets of 8 reps
End of Superset

Superset:
Incline Dumbbell press: 17.5 lbs. – 4 sets of 8 reps
Dips (on bench with feet on box and using a 25 lb. plate in lap): 4 sets of 8 reps
Medicine ball crunches: 3 sets of 25 reps
Hanging leg raises or roman chair: 3 sets of 15 reps
Reverse crunch (on bench): 3 sets of 15 reps
Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc)

Extra Credit:
Decline Weighted Sit Ups  – 3 sets of 12
Decline Weighted Russian Twists – 3 sets for 20