Over the weekend I did A LOT of reading about weightlifting, and various programs that are available. At the recommendation of a friend, I checked out simplyshredded.com –
I found a 12 week workout that looks like it’s right up my alley. None of the moves intimidate me .. bonus points.
The workout stays the same for 12 weeks, but the reps change. For the first 4 weeks, higher reps. Second 4 weeks, the reps change from from 8 -12, to 6 – 8. In the last 4 weeks, 4 – 6 reps.
On Monday I did the upper body A workout:
DB bench press: 3 x 8 15lb
Bent over DB row 3 x 8 12lb
DB shoulder press 3 x 8 (15lb, 20lb, 20lb)
DB lying tricep ext 3 x 8 (12lb, 15lb, 15lb)
DB bicep curl 3 x 8 (15lb, 20lb, 20lb)
I’m really loving lifting. The only move that confuses me is the tricep extension. I always forget to youtube the move before I go to the gym. I don’t know how far back my arms need to go before pulling back up….going to youtube that now.
it’s safe to say that I was definitely doing it wrong..dang
Tuesday is legs day so after work I headed to the gym to get my squat on.
DB squat 3 x 8 25lb
DBdeadlift 3 x 8 25lb x 2. last set barbell
legextensions 3 x 8 (70lb, 80lb, 80lb)
seated leg curl 3 x 8 55lb
standing calf raises 3 x 8 (20lb, 40lb, 40lb)
lying leg raise 3 x 10
ball crunch 3 x 10
(fyi. i’m writing via the wordpress page, and it makes lining things up significantly more difficult than it needs to be.)
I’m feeling a little sore today, and as i’ve said, I like that feeling. Today is a rest day..from lifting. I’ve got my sights set on 5 miles, but we’ll see how it goes.
Today is arestday..from lifting. I’m going to run this afternoon when I get off work. I’m setting my sights on 5 miles, but we’ll see how it goes.
How about you, what are you doing this week?
oh, and who realized Thanksgiving was NEXT WEEK! Holy crap, where did this month go?