It's a little rainy out today, so good time to be using those indoor "backup plan" exercises we've been thinking about. I have a couple of dvd's with great quickie workouts on them. Would also like to encourage you to S-T-R-E-T-C-H this morning. Hubby has had knee surgery in the past and rainy mornings make him sore. Maybe you've got similar kinks and glitches. Increasing your movement will help keep you from tensing up quite so much. Try standing and reaching up and stretching as high as you can. Then bend over, and just when you think you are as far as you can go, take a deep breath, exhale, and stretch a little further. Keep doing this until you are as far as you can go. Don't hurt yourself! Many of you may have back injuries. Start slow. Work on strengthening those muscles that support your back like we talked about - mostly abdominals. You are making so much progress! Think about the fact that you are making a daily commitment to your good health - it can't help but spill out over into other areas of your life
Today, if you are starting to tone, we are back to arms/shoulders. Refer to site on wellness thread of 4/14/03. I will work on a basic exercise plan for different areas and post it here tomorrow. We will develop it as we progress.
Do you have your water in front of you? Remember, dehydration fatigues you. We don't need that help - life does that enough!
Aimeee - if you need an online exercise buddy, just pm me. Ditto anyone else
"A strong positive mental attitude will create more miracles than any wonder drug."
- Patricia Neal
Recipe to follow - gotta get showered up!
Apr 17, '03
My workout plan -
I do the following M-W-F
10 minute warm up on either the rowing machine (36spm or so) or the stationary bike (85-90 rpm)
Weight Training: 3 sets of 8-12 reps, usually 8-12-12 when I've just upped the weight
Dumbell Bicep Curls (biceps)
Dumbell Concentration Curls (brachialis but the biceps is a major synergist)
Barbell Bench Press (pecs)
Inclined Barbell Bench Press (calvicular portion of the pecs major)
Dumbell Flyes (pecs)
Lat Pulldown (latissimus dorsi)
Wide-Grip Row (back - general)
Narrow-Grip Row (back - general)
Leg Press (quads, also helps the glutes)
Leg Extension (quads)
Leg Curl (hammies)
Calf Press (using the Leg Press machine)
Then I go to 30 minutes of cardio, usually on the EFX (eliptical) averaging 210-230 spm (depends on the program I'm running - I'm lucky if I can maintain 185 spm on steeper inclines)
I do ab work 6 days per week - 2 sets of 15 reps
Okay, where are my other lifters out there? I'd really like to hear input on low rep, high weight vs mid-rep, mid-weight for gaining mass. My current rule of thumb is that I have to reach momentary fatigue by 11-12th rep on 2nd set, 9-12th on 3rd.
Last edit by vettech on Apr 17, '03