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Food Fitness and Fun – ByCandace

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Food Fitness and Fun – ByCandace

Tag Archives: #takeabreak

Lifting Weights / Resistance Training (Part 2)

17 Tuesday Apr 2018

Posted by ByCandace in Fitness

≈ 6 Comments

Tags

#bonedensity, #bustingmyths, #eatrealwholefood, #friendsdonotletfriendsdocardio, #healthyhormones, #liftweights, #menstrualcycle, #muscles, #resistancetraining, #restandrecover, #sleepwell, #takeabreak

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.

Week 6

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

  • Warm-up: 10 minutes revolving stairs
  • Wide-Stance Squats – 45 lb dumbbell
  • Goblet Squat – 25 lb dumbbell
  • Hip Thrusts – 30 lb barbell
  • Hamstring Curl Machine – 45 lbs
  • Seated Leg Press – 100, 120, 130 (pounds)
  • Hand Walkout
  • Garhammer Raise

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

  • Warm-up: 10 minutes revolving stairs
  • Incline Press – 15 lb dumbbells
  • Bent-Over Row – 40 lb barbell
  • Dips/Press-Down – 40 lb
  • Under-hand Grip Lat Pull Downs – 55 lbs 
  • Arnold Press – 20 lb dumbbells 1 set, 15 lb dumbbells 2nd and 3rd sets 
  • Wide-grip Drag Bicep Curl – 30 lb barbell (note: drag the barbell up and down the body)
  • Lateral Raise – 5 lb dumbbells
  • Paloff Press – 10 lbs on the cables

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

  • Hack Squat – 35 lbs (Barbell – https://www.youtube.com/watch?v=KDFzmSLDN0s, Machine – https://www.youtube.com/watch?v=T6_YE_Hra34)
  • Traditional Leg Press – 90 lbs
  • Feet Elevated Glute Bridge – Bodyweight
  • Wide Grip Cable Row – 50 lbs on cables 
  • Smith Machine Pull-up – Bodyweight
  • Smith Machine Push-ups – Bodyweight
  • 2-way Lunges – Reverse, Curtsy – Bodyweight
  • Paloff Press w/ Oblique Twist – 10 lbs on the cables

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)

  • Warm-up: 10 minutes revolving stairs
  • Goblet Squat – 30 lb dumbbell
  • Straight-Leg Dead-lift – 50 lb barbell or Kettlebell 
  • Feet Elevated Glute Bridge – Bodyweight
  • Bulgarian Split Squat – Bodyweight
  • Seated Leg Press – 125, 135, 145 (pounds)

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

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

  • Part 1 of Lifting Weights / Resistance Training
  • The Contraption for Better Legs & Glutes
  • 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?
  • 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.

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