• Home
  • About Me
  • Impressum
  • How Can I Help You?
  • Podcast Recommendations
  • Recommended Reading List
  • People I Follow

Food Fitness and Fun – ByCandace

~ Good Health Made Simple

Food Fitness and Fun – ByCandace

Tag Archives: #dropsets

Part 6 of Lifting Weights / Resistance Training

18 Tuesday Sep 2018

Posted by ByCandace in Fitness

≈ 2 Comments

Tags

#dropsets, #lifehappens, #liftweights, #liftweightsfaster

I completed the following five workout programs with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).

In each post I link to YouTube videos that will show you or teach you proper form for each movement.

Part 1 of Lifting Weights / Resistance Training

  • Why lifting weights is important to me
  • Misconceptions women make about lifting weights
  • Things to-do
  • Lifting program weeks 1 – 5

Part 2 of Lifting Weights / Resistance Training

  • My workouts for weeks 6 – 10
  • Articles that discuss general guidelines about training and the menstrual cycle

Part 3 of Lifting Weights / Resistance Training

  • My workouts for weeks 11 – 15
  • Circuit Style
  • Rest Week & Life

Part 4 of Lifting Weights / Resistance Training

  • Life Happens
  • Lifting program weeks 16 – 21
  • Full Body Workouts – Mostly Large Compound Lifts

Part 5 of Lifting Weights / Resistance Training

  • Pyramid Sets/Reps
  • Back from Vacation

Drop Sets

Throughout the workouts for this past five week, I included drop sets. The drop set rep scheme I used was (6/12/20). What you do is pick a weight that you can lift for only 6 reps, then drop the weight to a weight that you can only lift for 12 reps, and lastly drop the weight again to a weight that you can only achieve 20 reps with.

If you can do any more reps than the designated rep range for each set, then your weight isn’t heavy enough. Most women underestimate how much weight they can actually lift. Don’t do that. This won’t work if you go to light on weight….out of fear! Error on the side of too heavy vs. too light. You can always drop down and start again.

The past 5 weeks of workouts (weeks 28 – 32) are listed below.

Week 28

Tuesday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Assisted Pistol Squats – bodyweight
  • Straight Arm Lat Pull-Down – 45 lbs
  • Single-Leg Reverse Step-ups – 130 lbs – Assisted Pull-up Machine
  • Assisted Pull-up
  • Wide Stance Squats – 55 lbs
  • Triceps Pushdowns (6/15/6/12)
  • Stretch

Life Happens

Don’t beat yourself up for not making it to the gym when life happens. I got sick on Thursday this week and spent about 20 hours sleeping on Friday. All that rest really helped me get on the mend. It is Monday today and I still have symptoms, but I’m feeling better and have energy to get through the day. Hopefully, I feel well enough tomorrow to start Week 29.

Week 29

Tuesday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • 3-Way Lunge (Front, Reverse, Curtsy) – Bodyweight
  • Arnold Press (6/12/20)
  • Smith Machine Squat – 2 Set @ 50 lbs +bar / 2 Set @ 70 lbs +bar
  • Inverted Row – Smith Machine
  • Hamstring Curl – 45 lbs
  • Triceps Press-ups – 10 lbs (8/6/4)
  • Front Raises – 10 lbs

Thursday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Assisted Pistol Squats – bodyweight
  • Straight Arm Lat Pull-Down
  • Single Leg Reverse Step-ups – Assisted Pull-up Machine
  • Assisted Pull-up
  • Wide Stance Squats – 55 lbs
  • Triceps Pushdowns (6/12/20) 
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable

Week 30

Life Happens Frequently 

Wednesday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Assisted Pistol Squats – bodyweight
  • Straight Arm Lat Pull-Down
  • Single Leg Reverse Step-ups – Assisted Pull-up Machine
  • Assisted Pull-up
  • Wide Stance Squats – 55 lbs
  • Triceps Pushdowns (6/12/20)
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable
  • Stretch

Week 31

Tuesday – Full Body Workout

  • 10 minute warm-up – Revolving Stairs
  • Traditional Leg Press (110 lbs, 130 lbs, 140 lbs, 150 lbs) (4×10)
  • Inverted Row – Smith Machine – Bodyweight (4×10)
  • 3-Way Lunge (Front, Reverse, Curtsy) – Bodyweight (4×18)
  • Incline Push-ups – Bodyweight (4×10)

Thursday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Single Leg Reverse Step-ups – Assisted Pull-up Machine – 130 lbs
  • Assisted Pull-up
  • Wide Stance Squats – 60 lbs
  • Triceps Pushdowns
  • Seated Leg Extensions (varying toe positions) – 45 lbs

Week 32

Tuesday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Seated Leg Press (150, 160, 170, 180 lbs)
  • Seated Rows (40 lbs 4×12)
  • Single-Leg Lateral Raise – Cable – 10 lbs
  • Arnold Press – 15 lbs
  • Straight Leg Deadlifts – 50 lbs 
  • Stretch

Friday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Upright Row
  • 3-Way Lunge (Front, Reverse, Curtsy)
  • Front Raises – 10 lbs
  • Incline Push-ups – Bodyweight (4×10
  • Smith Machine Squat
  • Inverted Row – Smith Machine  
  • Hamstring Curl
  • Triceps Press-ups – (6/12/20)
  • Stretch

Here are some of my other blog posts that discuss exercise.

  • Vacation Training
  • 10,000 Steps per Day
  • Let’s Talk Exercise
  • Exercise: What do to when your schedule gets crazy!
  • What’s age have to do with it?!?
  • The Trifecta
  • Are you applying a band-aid to a mortal wound?
  • The Contraption for Better Legs & Glutes
  • Body Types

If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.

 

 

Share this:

  • Facebook
  • Pinterest
  • Twitter
  • More
  • Email
  • Print

Like this:

Like Loading...

Enter your email address to follow this blog and receive notifications of new posts by email.

Follow Food Fitness and Fun – ByCandace on WordPress.com

Categories

  • Babies: Before, During & After
  • Beauty
  • Book Review
  • Books
  • Essential Oils
  • Fitness
  • Food
  • Fun
  • General
  • Lifestyle
  • Nutrition
  • Travel

Instagram: ByCandace

#happybirthdaytome - Annual #friedchicken #lunch
#dranks #gin #bootlegger #bootleggerday #ginrickey
#birthday #birthdaylunch #apartmentd #phillycheesesteakeggrolls #fishandchips #french75
#breakfast = #bacon #egg #friedegg #avocado #lemonjuice
#birthdaydinner last night was delicious!!
#dinner = #homemadehamburgerhelper #onion #beef #eggnoodles #seasonings #beefbroth #bonebroth #sourcream #parmesan #parmesancheese

Facebook: ByCandace

Facebook: ByCandace

Recent Posts

  • Shout-Out to “Fed + Fit”
  • HIFU Skin Tightening Treatment
  • Another New Year
  • Recipe: Side Dish – One-pan Roasted Veggies
  • I am….
  • The Law of Action
  • The Muscle Stick

Purchase Vital Proteins

Purchase Kasandrinos Olive Oil with Discount Code: BYCANDACEKEVO

Purchase Nutreince

Thrive Market Orders

Sign-up to Purchase Young Living Essential Oils & Products

Pages

  • About Me
  • How Can I Help You?
  • Impressum
  • People I Follow
  • Podcast Recommendations
  • Recommended Reading List

Blog at WordPress.com.

  • Follow Following
    • Food Fitness and Fun - ByCandace
    • Join 94 other followers
    • Already have a WordPress.com account? Log in now.
    • Food Fitness and Fun - ByCandace
    • Customize
    • Follow Following
    • Sign up
    • Log in
    • Report this content
    • View site in Reader
    • Manage subscriptions
    • Collapse this bar
 

Loading Comments...
 

    %d bloggers like this: