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Part 5 of Lifting Weights / Resistance Training

16 Thursday Aug 2018

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I completed the following four 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

The past 5 weeks of workouts (weeks 23 – 27), I threw in a day of Descending Pyramid Sets/Reps.

The benefit of descending pyramid training is that it builds strength and muscle, which is the name of the game for fat-loss, looking good, and feeling and being capable of making it through life (carrying groceries, not falling down, and if you do…being able to get back up again not injured).

Throwing in different styles of training also prevents plateaus, it switches-up the stimulus on your muscles and bones to allow for continued growth and positive change on the body.

Depending on where you are with your strength will determine how much weight you can handle through this pyramid style training. Some people use the same weight throughout the rep scheme, some folks start with heavy weight getting lighter as needed throughout the rep scheme, and some people start off with lighter weight with the most reps working their way heavier and heavier as the rep scheme progresses down to 1. I suggest you try all three weight schemes to see how your body responds.

This style is also combine with a super-set style to keep the heart-rate up the whole time; you can see via the color groupings below.

Week 23

This was my first lifting session back after vacation; I took my time and rested when I needed to. This was a nice change from my usual set/rep scheme. It was fun and I really enjoyed this workout. I felt really good afterwards. It was difficult and effective. I was quite sore the couple of days following this workout. I took some amino acids, foam rolled, and stretched to help with my soreness.

Saturday – Descending Pyramid Sets/Reps

  • 10 minute warm-up – Revolving Stairs
  • Forward Lunges (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
  • Hammer Curl (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Goblet Squat (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Overhead Press (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Bulgarian Split Squat (4 sets) – starting at 4 reps (3, 2, 1)
  • Front Raise (4 sets) – starting at 4 reps (3, 2, 1)
  • Plank (5 sets) – starting at 30 seconds (reduce by 5 seconds each rep)
  • Push-ups (5 sets) – starting at 15 reps (10, 8, 5, 5)
  • Stretch

Week 24

Tuesday – Full Body Workout (4 Sets)

Thursday – Full Body Workout (4 Sets)

Week 25

Saturday – Descending Pyramid Sets/Reps

  • 50 minute walk – Treadmill (getting in my steps)
  • Forward Lunges (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
  • Hammer Curl (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Goblet Squat (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Overhead Press (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Bulgarian Split Squat (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
  • Front Raise (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
  • Plank (5 sets) – starting at 30 seconds (reduce by 5 seconds each rep)
  • Push-ups (5 sets) – starting at 5 reps (4, 3, 2, 1)
  • Stretch

Week 26

Friday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Wide-stance Squat – 50 lb dumbbell
  • Lat Pull-Downs – 50 lbs
  • Barbell Hip Thrusts – 50 lb barbell
  • Dips – 50 lbs
  • Traditional Leg Press – 100 lbs
  • Assisted Pull-Ups
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable
  • Garhammer Raise – bodyweight

Sunday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Under-Hand Grip Bent Over Row – 40 lb barbell
  • Straight Leg Deadlift – 40 lb barbell
  • Bicep Curl – 30 lb barbell
  • Step-Ups
  • Overhead Press – 20 lb dumbells
  • Goblet Squat – 30 lb dumbbell
  • Overhead Triceps Press
  • Hand Walkouts

Week 27

Tuesday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Seated Leg Press – 120 lbs, 130 lbs, 140 lbs, 150 lbs
  • Seated Row w/ Short Bar – 40 lbs, 50 lbs
  • Single-Leg Foot Elevated Glute Bridge – Bodyweight
  • Bicep Curl – 30 lb, 40 lb barbells
  • Straight Leg Deadlift – 60 lb barbell
  • Triceps Pushdowns w/ Short Bar – 20 lbs
  • Single Leg Box Squats – bodyweight
  • Overhead Triceps Press – 10 lbs
  • Stretch

Thursday – Full Body Workout (4 Sets)

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

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.

 

 

Part 4 of Lifting Weights / Resistance Training

28 Thursday Jun 2018

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Previous Posts – Lifting Weights / Resistance Training

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

I completed the three workout programs linked above 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).

Lift Weights Faster

The accomplishment of consistency feels so good.

My next 6 week of life and 5 weeks of workouts (weeks 16 – 21) are now complete, check them out below.

Week 16

Life Happens

It is important to be flexible to accommodate things like seeing your cousin for dinner who you haven’t seen in almost 4 years, so I didn’t work out on Tuesday this week. I was going to work out on Monday instead, but I was still really sore from Saturday….so no biggie.

I woke up Thursday morning to a car that wouldn’t start, so my husband drove me to work and he went to work. So, after work….instead of going to the gym….we are going to figure out what is wrong with my vehicle.

This week I made sure to get my steps in, which is super important movement each day. Over the weekend I did some kayaking with my sister.

Week 17

Tuesday – Full Body Workout

I left town on Thursday evening, so wasn’t able to get in a second day of lifting this week.

Week 18

Friday – Full Body Workout

Sunday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Lat Stretcher w/ Narrow-Grip – 50 lbs
  • Wide-stance Squat – 50 lb dumbbell
  • Rear Delt Cable Face Pulls – 25 lbs
  • Bulgarian Split Squat – Bodyweight
  • Neutral Grip Chin-Up – Bodyweight
  • Traditional Leg Press – 100 lbs
  • 10 minute Cool-down – Treadmill Walk

Week 19

Tuesday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Feet Elevated Glute Bridge (Single Leg) – Bodyweight
  • Seated Neutral Grip Row – 50 lbs
  • Traditional Deadlift – 50 lb bar
  • Reverse Lunge – 30 lb front loaded barbell
  • Overhead Press – 40 lb barbell
  • Smith Back Squat – Bar +25 lbs

Thursday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Lat Stretcher w/ Narrow-Grip – 65 lbs (I think something is off on this cable weight)
  • Wide-stance Squat – 50 lb dumbbell
  • Neutral Grip Chin-Up – Bodyweight
  • Traditional Leg Press – 100 lbs
  • Rear Delt Cable Face Pulls – 30 lbs
  • Bulgarian Split Squat – Bodyweight
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable

Week 20

Thursday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Seated Leg Press – 120, 130, 140, 150 lbs
  • Seated Neutral Grip Row – 50 lbs
  • Traditional Deadlift – 50 lb bar
  • Bent Over Row, Under-Hand Grip – 50 lb barbell
  • Smith Back Squat – Bar +20 lbs
  • Overhead Press – 40 lb barbell
  • Bicep Curl – 30 lb barbell
  • Triceps Extensions – 10 lb dumbbell

Week 21  

Tuesday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Lat Stretcher w/ Narrow-Grip – 65 lbs
  • Reverse Lunge – Bodyweight
  • Rear Delt Cable Face Pulls – 25 lbs
  • Bulgarian Split Squat – Bodyweight
  • Traditional Leg Press – 100 lbs
  • Bicep Curl – 30 lb barbell
  • Triceps Extensions – 10 lb dumbbell

Thursday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Wide-stance Squat – 50 lb dumbbell
  • Seated Neutral Grip Row – 50 lbs
  • Romanian Deadlift – 50 lb bar
  • Upright Row – 30 lb barbell
  • Reverse Lunge – 30 lb front loaded barbell
  • Overhead Press – 40 lb barbell
  • Smith Back Squat – Bar +25 lbs
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable

Stay tuned…..next week, I’ll be sharing my vacation body-weight workouts.

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

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.

Lifting Weights / Resistance Training (Part 3)

22 Tuesday May 2018

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Please check-out Part 1 of Lifting Weights / Resistance Training post where I covered:

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

Then check-out Part 2 of Lifting Weights / Resistance Training

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

I completed the 10 weeks of the two workout programs linked above 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).

My next 4 weeks of workouts and 1 rest week (weeks 11 – 15) are now complete and it feels so good!

Side Note: The next 5 weeks will not be as many super-sets as the last 10 weeks, but larger circuits. This means more volume and a little lighter weight (or not). Circuit training is a higher intensity training regime that builds strength and requires more muscular endurance than a super-set does.

The first workout of the week will still be a super-set style training. The next two workouts are circuit style training. As each week progresses, I will still modify the weight to continue to challenge by body to adapt.

Lift Weights Faster

Week 11

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

Thursday – Full Body Circuit Training

You can use one set of dumbbells for the whole circuit or you can set-up various weights around you to grab as you change exercises to fit where your current strength is, which is what I like to do.

Circuit 1 – (Repeat 3x) – (You need a flat bench for this circuit)

Circuit 2 – (Repeat 2x)

Circuit 3 – Bodyweight (Complete 1x)

Saturday

  • 20 min Walk with Dad
  • 30 min Kayak with Sister

Week 12

I wasn’t feeling very well in the gym this day. I managed to get in 4 sets of the following, but it was really difficult. I still needed steps by the time I got to the gym, so I also warmed up and cooled down with 10 minute treadmill walks.

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

  • Reverse Lunge – 20lbs front loaded barbell (added reps)
  • Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
  • Smith Machine Pull-up or Inverted Row – Bodyweight
  • Smith Machine Back Squat – 25 lb bar + 2x 25 lb plates

Thursday – Full Body Circuit Training

Circuit 1 – (Repeat 4x) – (You need a flat bench for this circuit)

  • Seated Overhead Press – 20 lb dumbbell (increased weight)
  • Chest Press – 20 lbs dumbbells
  • Reverse Lunge – Bodyweight (increased reps)
  • Bent-over Row – 20 lb dumbbells
  • Goblet Squat – 35 lb dumbbells (increased weight)
  • Seated Leg Press – 130 – 140 lbs

Circuit 2 – (Repeat 3x)

  • Straight Leg Deadlift – 50 lb barbell (increased reps)
  • Bent Over Row – 50 lb barbell (increased reps)
  • Bulgarian Split Squat – Bodyweight
  • Upright Row – 30 lb barbell

Circuit 3 – Bodyweight (Complete 2x)

  • Push-ups – Incline
  • Plank

Week 13 – Rest & Recover

Week 14

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

  • Reverse Lunge – 20lbs front loaded barbell
  • Standing Single-Arm Overhead Press – 15 lb dumbbell 
  • Wide-Stance Squats – 45 lb dumbbell 
  • Standing Cable Rows – 65 lbs (alternating underhand and overhand grip)
  • Alternating Hammer Curls – 15 lb dumbbells 
  • Seated Leg Press – 130 – 140 lbs

I only managed to get one lifting session in this week, which is unfortunate, but ok. I spent the last part of this week preparing for a large and fun Mother’s Day lunch on Saturday.

Week 15

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

Front Squat (1 Set of 20) – 20 lb barbell

Circuit 1 – (4 Sets of 8-12 Reps)

Circuit 2 – (4 Sets of 8-12 Reps)

  • Seated Row – 50 lbs 
  • Push-ups – Bodyweight 
  • Plank

Goblet Squat (1 Set of 25) – 25 lb dumbbell

Thursday – Full Body Circuit Training

Circuit 1 – (Repeat 3x) – (You need a flat bench for this circuit)

  • Seated Overhead Press – 20 lb dumbbell
  • Step-ups – bodyweight
  • Chest Press – 20 lbs dumbbells 
  • Reverse Lunge – bodyweight
  • Bent-over Row – 40 lb barbell
  • Goblet Squat – 30 lb dumbbells 

Circuit 2 – (Repeat 3x)

  • Straight Leg Deadlift – 40 lb barbell 
  • Upright Row – 30 lb barbell
  • Bulgarian Split Squat – Bodyweight
  • Biceps Curl – 30 lb barbell

Saturday – Full Body Circuit Training

  • Reverse Lunge – 30 lb front loaded barbell
  • Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
  • Smith Machine Back Squat – 25 lb bar + 2x 25 lb plates
  • Smith Machine Pull-up or Inverted Row – Bodyweight
  • Wide-Stance Squat – 45 lb dumbbell
  • 15 min treadmill walk

Learn How-To Iron

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

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.

Lifting Weights / Resistance Training (Part 2)

17 Tuesday Apr 2018

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Please check-out Part 1 of Lifting Weights / Resistance Training post where I covered:

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

I completed 5 weeks of the workouts in my Part 1 post with modifications each week on number of sets, reps, or weight so that each workout continued to challenge my body to adapt (aka: change).

Then I was stupid while kayaking and got a really bad sunburn down the front of both of my legs and left arm, which prevented me from working out for a full week. You can check out my pictures on my Instagram page. My knees were swollen for 3 days and my ankle was swollen for 5 days, which made it very painful and difficult to walk…..much less exercise. Soooo, had a rest and recover week.

Below you will find my next 5 weeks of workouts (weeks 6 – 10).

Side Note: I like to super-set my workouts so that I can get them done faster and it keeps my heart rate up throughout the whole workout to obtain the cardio benefits. A super-set is when you move from exercise to another exercise without a break in between. When starting out I usually can only do one set of each before taking a break. Once my ability increases, I’ll be able to multiple sets of each before taking a break. I’ve colored the text below to show you my groupings for super-sets.

Lift Weights Faster

Week 6

Tuesday – Lower Body (3 Sets of 8-10 Reps)

Thursday – Upper Body (3 Sets of 8-10 Reps)

Sunday – Full Body (3 Sets of 8-10 Reps)

Week 7

Tuesday – Active Recovery Day  (I was still sore from Sunday’s workout)

  • 15 minute revolving stairs
  • 15 minute treadmill walk
  • Plank
  • Mobility Work & Stretching

Saturday – Lower Body (3 Sets of 8-10 Reps)

  • Warm-up: 10 minutes revolving stairs
  • Wide-Stance Squats – 50 lb dumbbell
  • Goblet Squat – 25 lb dumbbell
  • Hip Thrusts – 40 lb barbell
  • Hamstring Curl Machine – 50 lbs
  • Traditional Leg Press – 90 lbs
  • 10 minute walking cool down

Week 8

Tuesday – Upper Body (3 Sets of 8-10 Reps)

  • Warm-up: Assisted Pull-ups and Chin-ups
  • Incline Press – 20 lb dumbbells
  • Wide Grip Cable Row – 50 lbs on cables
  • Dips/Press-Down – 50 lb
  • Under-hand Grip Lat Pull Downs – 40 lbs
  • Arnold Press – 15 lb dumbbells
  • Wide-grip Drag Bicep Curl – 30 lb barbell
  • Lateral Raise – 5 lb dumbbells
  • Paloff Press w/ Oblique Twist – 10 lbs on the cables

Thursday – Lower Body (3 Sets of 6-10 Reps)

  • Warm-up: 10 minutes treadmill walk
  • Wide-Stance Squats – 50 lb dumbbell
  • Goblet Squat – 30 lb dumbbell
  • Seated Leg Press – 115, 125, 135 (pounds)
  • Hamstring Curls – 50 lbs
  • Glute Bridge – Bodyweight (1 set)
  • Garhammer Raise (1 set)

Week 9

Tuesday – Upper Body (3 Sets of 8-10 Reps)

  • Warm-up: 10 minutes revolving stairs
  • Incline Press – 20 lb dumbbells
  • Bent-Over Row – 45 lb barbell
  • Dips/Press-Down – 50 lb
  • Under-hand Grip Lat Pull Downs – 50 lbs
  • Arnold Press – 20 lb dumbbells 2 sets, 15 lb dumbbells 3rd set
  • Wide-grip Drag Bicep Curl – 30 lb barbell
  • Lateral Raise – 5 lb dumbbells
  • Paloff Press w/ Oblique Twist – 10 lbs on the cables

Thursday – Lower Body (3 Sets of 6-10 Reps)

  • Warm-up: 10 minutes revolving stairs
  • Wide-Stance Squats – 50 lb dumbbell
  • Goblet Squat – 30 lb dumbbell
  • Hip Thrusts – 50 lb barbell
  • Hamstring Curl Machine – 50 lbs
  • Seated Leg Press – 120, 130, 140 (pounds)
  • Stretch

Side Note: My menstrual cycle threw me for a loop so my 3rd workout this week did not happen…..and that’s ok.

Below are some article that discuss general guidelines about training and the menstrual cycle:

  1. How to Train with Your Menstrual Cycle
  2. The Underground Guide to Planning Your Exercise Around Your Menstruation Cycle
  3. Training & Recovery During Your Menstrual Cycle

Week 10

Wednesday – Lower Body (3 Sets of 8-10 Reps)

Friday – Upper Body (3 Sets of 8-10 Reps)

  • Warm-up: 10 minutes revolving stairs
  • Incline Press – 20 lb dumbbells
  • Bent-Over Row – 50 lb barbell
  • Dips/Press-Down – 50 lb
  • Under-hand Grip Lat Pull Downs – 60 lbs
  • Arnold Press – 15 lb dumbbells 2 sets, 15 lb dumbbells 3rd set
  • Wide-grip Drag Bicep Curl – 30 lb barbell
  • Lateral Raise – 5 lb dumbbells
  • Paloff Press w/ Oblique Twist – 10 lbs on the cables

Discipline

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

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.

Lifting Weights / Resistance Training

16 Friday Feb 2018

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I made a commitment to myself that I would re-start lifting weights regularly, with consistency. See “Questioner/Upholder” from The Four Tendencies by Gretchen Rubin. It has been a hot minute since I’ve done this (for many reasons). My husband agreed to cook dinner on the evenings that I go to the gym, so we still have a home-cooked healthy meal and I don’t have to worry about it.

Consistancy

Lifting Weights is Important to Me.

It makes me feel good, strong, accomplished, and capable. The health benefits of resistance training are many, but here are some of the important ones to me.

  • Maintain and Gain Muscle Mass: eats more calories at rest = higher metabolism (less body fat), sucks up glucose improving blood sugar regulation, decreases insulin resistance, you can eat more carbohydrates, (in my opinion) muscle physically looks better on the body (even if covered with fat)
  • Increased Bone Density
  • Reduced Risk of Injury
  • Help to maintain hormonal balance as we age. (HGH, testosterone, fight against estrogen dominance)

Ability to move through life without regular assistance; carry groceries, lifting bags of soil, put heavy things on shelves and get them back down again, pick things up off the floor, open jars, move on to the floor and back up to my feet again, get up and down off the toilet and the list goes on and on. There are daily life activities that many younger people take for granted that as we age and lose muscle mass become difficult. The way out of becoming frail and incapable is lifting weights/resistance training.

Let’s Get a Few Things Straight!

  • Women do not have enough testosterone to “get bulky” or “look like a body builder”. The women who carry “big” muscles are those whose job it is to look like that. They have to work really really hard to gain that much muscle and they take supplements to help with that.
  • Lifting tiny weights are not going to have the same positive effects (listed above) on your body as lifting a weight that is challenging (aka: heavy – which is relative to each person and changes along the journey).
  • YOU CANNOT OUT TRAIN A POOR DIET! (No, I’m not yelling; I’m emphasizing)
  • No one in the gym is looking at you. They are looking at themselves.

Cardio isn’t going to achieve what you want or think it will. Cardio will make you look like a smaller flappy version of what you look like right now. If you “lift weights faster” (super-sets and circuits) you don’t need to do traditional cardio.

Lift Weights Faster

Things To-Do

  • Make sure you get plenty of recovery time between workouts. I think 1 to 2 days in between depending on how sore you are. On recovery days, get blood flow through those muscles. I like to walk, stretch, take hot Epsom Salt baths, and use ARES Sports Rub.
  • Make sure you are prioritizing sleep. Sleep is the #1 thing your body needs to heal and recover. If you didn’t get a good night sleep, do not go to the gym, go home and sleep.
  • Make sure you are eating nourishing foods and supplementing well. Vital Proteins Collagen Peptides is awesome recovery food (I’m an affiliate). (You cannot out supplement a pour diet.)
  • Make sure you are walking every day for at least 30 minutes

NOW TO THE LIFTING

The whole purpose of my post was to tell you what I’m doing! Soooo here goes.

I finally got around to making a commitment to myself that I was going to get back to lifting regularly at the end of January this year. Since it had been a while and I’m notorious for jumping back in full force and being so sore I can’t sit on the toilet or get up from it for that matter, I made a responsible plan to work my way back into lifting without over doing it.

The current plan is 2 days a week on Tuesdays and Thursdays. Tuesday is lower body and Thursday is upper body. I’m doing this for 4 to 6 weeks before adding a third workout day.

Side Note: I like to super-set my workouts so that I can get them done faster and it keeps my heart rate up throughout the whole workout to obtain the cardio benefits. A super-set is when you move from exercise to another exercise without a break in between. When starting out I usually can only do one set of each before taking a break. Once my ability increases, I’ll be able to multiple sets of each before taking a break. I’ve colored the text below to show you my groupings for super-sets.

Week 1

Tuesday – Lower Body (2 Sets of 8-10 Reps)

Thursday – Upper Body (2 Sets of 8-10 Reps)

Week 2

Tuesday – Lower Body (3 Sets of 8-10 Reps)

  • Warm-up: Revolving Stairs – 10 mins.
  • Reverse Lunge – bodyweight
  • Wide-Stance Squat – 40 lb dumbbell
  • Leg Press – 90, 100, 110 (pounds)
  • Step-ups – bodyweight
  • Glute Bridge – bodyweight
  • Plank – 15 secs.
  • Stretch

Thursday – Upper Body (3 Sets of 8-10 Reps)

  • Warm-up: Assisted Pull-up Machine
  • Arnold Press – 15 lb dumbbells (dropped to 10 lbs on third set)
  • Y-Press – 10 lb dumbbells (dropped to 5 lbs on third set)
  • Rear Delt Fly – 5 lb dumbbells
  • High Incline Dumbbell Bench Press – 15 lb dumbbells
  • Seated Cable Rows – 40 lbs
  • Stretch

Week 3

Tuesday – Lower Body (3 Sets of 8-10 Reps – Increase Weight)

  • Warm-up: Revolving Stairs – 10 mins.
  • Reverse Lunge – bodyweight
  • Wide-Stance Squat – 45 lb dumbbell
  • Leg Press – 100, 110, 120 (pounds)
  • Step-ups – bodyweight
  • Hip Thrust – 30 lb barbell
  • Plank – 15 secs.
  • Stretch

Friday – Upper Body (3 Sets of 8-10 Reps – Add Movements)

I slept poorly on Wednesday night and moved my lifting day to Friday. Which is today!

  • Warm-up: Assisted Pull-up Machine
  • Arnold Press – 15 lb dumbbells
  • Y-Press – 10 lb dumbbells (drop to 5 lbs when needed)
  • Front Raise – 10 lb dumbbells (drop to 5 lbs when needed) – (Video @ 1:00 min)
  • Rear Delt Fly – 5 lb dumbbells
  • High Incline Dumbbell Bench Press – 15 lb dumbbells
  • Bent Over Row – 30 lb barbell
  • Wide Grip Lat Pull-Down – 40 lbs
  • Stretch

I feel better now

Week 4 (to maybe 6)

It isn’t here yet, but it will look very similar to the above with increased weight, reps or sets to keep it challenging and progressing as well as preventing my body from adapting (plateauing).

After this 4th week or maybe after 6 weeks, I’ll continue include different movements into my routine for another 4 to 6 weeks, while still progressing in weight. I’m going to attempt to add in a third day that will focus on 10 – 15 minutes of HIIT training (I prefer sprints) followed by stretching. So, it will be a super short workout, but that is all that is needed (more is not better), because HIIT is super effective for fat loss while maintain muscle mass.

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

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.

 

 

The Trifecta

10 Wednesday May 2017

Posted by in Books, Fitness, Lifestyle

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They keys to good health, longevity, and being fit is not dependent on one thing. To achieve optimal health, live a long time, and being fit is dependent on three things.

  1. Lifestyle
  2. Nutrition
  3. Movement & Exercise

None of these three factors on their own will result in a long and healthy life.

LifeStyle

This day in age, I think lifestyle factors are the most difficult to be consistent at. The truth is….if you do not achieve this one, the other two will not yield the desired effect.  The lifestyle factors to get in check are: sleep quality and quantity, stress management, socializing with friends and loved-ones, and getting in touch with nature.

Not so long ago our lives looked very different day-to-day than they do now; the majority of the lifestyle factors were built into how our days and lives flowed. Now…we have to work at these things; put forth effort towards making sure we are sleeping well, being aware of our stressors and mitigating them (reframing our perspectives), making and scheduling time with our family and friends frequently, and getting outside in the sun, trees, and animals.

As humans these things are desires built into our DNA. We need them to be healthy and content.

Below are ideas and suggestions to guide you towards incorporating or improving in each area.

Sleep: cool dark room, little or no clothing, white noise, transdermal magnesium oi, use blue blocking glasses, and use flux and the night-shift mode on electronic devices, diffuse and topically apply cedarwood, lavender, and peace & calming essential oils, sublingual CBD oil, have dinner 2 to 3 hours before bed, read a book before bed, use a night-mask, use ear plugs

Stress: be self-aware, step-away, reframe perspective, take a walk, take an Epsom salt bath, take long deep breaths, get a massage, get a mani/pedi (yes, even you men), play with a pet (doesn’t have to be yours), read, use Stress Away essential oil, meditate (use an AP for guided meditations)

Social Time: schedule weekly and monthly meals or activities with friends and family, put your phone down and connect with the people near you, start a weekly or monthly card or domino game, find a new restaurant or activity to do together, start a weekly food-prep day with friends

Nature: take a walk every day outside or every morning and evening when the sun comes up and the sun goes down (this will help with circadian rhythm) walk the dog instead of just letting them outside…you go too, go fishing, go kayaking, sit or stand in the yard barefoot (grounding) and listen to the birds, go feed the ducks (bird seed not bread)….go outside

Nutrition

You get out what you put in. Drink clean water. Think nutrient dense. Vitamins and minerals.  Real whole foods. Organic every time possible.  Grass-fed grass-finished beef and bison, pastured chicken, eggs, pork, and lamb. Wild-caught cold-water fish.

If you can answer yes to these questions, then it is real whole food.

  • Did your food grow out of the ground, fall from a tree, or have a mother?
  • Will it spoil?

There are times when we will eat foods out of a box or a bag; this day in age it is inevitable.

  • Can you pronounce all the ingredient’s names? (if not, find a better quality product with the least ingredients possible)

My thought process on nutrient dense foods are real whole foods (as defined above) that have high nutrient content in a fairly small amount of calories. The goal is to eat as many foods as possible that have lots of nutrients in them throughout every day.

Book Recommendations

Movement & Exercise

You get out what you put in. Walk, walk , walk, walk, walk…..walk as much as you possibly can every day. We were designed to walk. People used to walk, walk, walk, walk….they had to….to get food, to work, to get from point A to point B, and to see other people.

Most of our lives today do not require us to walk, it requires us to sit. I work at a sitting job. I do my best to get-up once every hour or so and at least walk to the bathroom (if I’m drinking the amount of water I should be, I usually have to “go” anyway) do some hip opening stretches in my cube and move on. I take at least a 30 minute walk at lunch every day.

It is important to get in movement every day all day….walking, light stretching, air squats in the bathroom stall or cube, desk or counter push-ups, taking the stairs, park far instead of close, use a pull-up bar in door way every time you see it….whatever you can get in….get it in. I think that movement throughout the day is more important than “exercising” once a day or a few times a week.

Sprint for 10 – 15 minutes once or twice a week.

Lift Weights 1 – 4 times per week for 20+ minutes.  

Side Note: Please be aware – most men lift heavier than they should to keep good and proper form. And most women lift way too light to see the results they really want.

Reminders: Warm-up the muscles you are going to be using for 10-15 minutes prior to lifting. Cool-down by doing mobility work and stretching after your workout.

Book Recommendations

Also, check out the following peeps:

Having the trifecta in-check will result in a long, healthy, and more capable life.

If you need help, guidance, have questions – please feel free to reach out to me by either leaving a comment under this post, hitting me up on Facebook or emailing me directly at bycandace@yahoo.com.

I highly encourage you to Sign-up for Thrive Market. 

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices, because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only do you save money, but for every paid membership Thrive Gives a membership to a family in need.

Aside from saving money, your groceries will be delivered to your door and you don’t have to go to stores thus also saving time and energy….and who can’t use more of those!?!