Back to weights!!!

[chinadoll]

Back lifting and although some nights I don't want to do it, I have been following through. Upper and Lower body on alternate days. A solid 45 mins each time. It is definitely helping my knee and back pain!

Been working out regularly this past month but am going to start recording here

2-17
Today was weighted leg lifts, front and side 1 x 20, each
clam shells with a resistance band 1 x 20
Bridging on a ball 1 x 10
Bridging on ball and rolling the ball in with heels, 1 x 10
Squats with 10 lb weight 1 x 20
Lunges on BOSU (cant do them without it) 20 each side
Calf raises on stairs 1 x 20
balance kicks with resistance
walking with resistance forward backward and sideways
seated leg press 80 lbs, 1 x 20
Side stepping with band 3:00
Heel taps on step 1 x 20 each side

warm up 2.8 miles on the bike

[liv]

Wow Nice. I really want to do more lifting. I try to get in two a week. I know it is good exercise. I am getting inspired by this

[chinadoll]

Thanks Liv! today I was short on time so I did what I call an express workout -- one set to failure of the main exercises. I usually do multiple sets of 10 or 15

#25 dumbbell chest press 1 x 20
#25 dumbbell bent over row 1 x 20 (each side)

10 pushups (on an angle--cant do flat yet)
#25 dumbbel pullovers 1 x 20

#10 arnold press 1 x 10
#10 straight shoulder press 1x10
#8 front and lat raises 1 x 5 all shoulders stuff straight thru no rest

#15 bicep curls 1 x 15
#15 hammer curls 1 x 15

#8 dumbbells french press (triceps) 1 x 20
#8 tricep kickbacks 1 x 20 (LOL i need the triceps more than the biceps)

Quick but hard -- 20 mins and done. The regular one is a 45 min workout

[chinadoll]

Today was weighted leg lifts, front and side 1 x 20, each
clam shells with a resistance band 1 x 20
Bridging on a ball 1 x 10
Bridging on ball and rolling the ball in with heels, 1 x 10
Squats with 10 lb weight 1 x 20
Lunges on BOSU (cant do them without it) 20 each side
Calf raises on stairs 1 x 20
balance kicks with resistance
walking with resistance forward backward and sideways
seated leg press 80 lbs, 1 x 25
one legged Romanian deadlift with 10 pound weight (I can do the weight but my balance needs work)
Side stepping with band 3:00
Heel taps on step 1 x 20 each side will up some of the weights next time

warm up 2.8 miles on the bike

[chinadoll]

Upper Body full workout today

#25 dumbbell chest press 3 x 15
#25 dumbbell bent over row 3 x 15

10 pushups (on an angle--cant do flat yet)
#15, DB Chast Flyes; 2 x 15
#25 dumbbell pullovers 3 x 15

#10 arnold press 1 x 10
#10 straight shoulder press 1x10
#5 front and lat raises 1 x 12 full raises

#15 bicep curls 1 x 15
#15 hammer curls 1 x 15
#15 defining curls

#8 dumbbells french press (triceps) 1 x 20
#8 tricep kickbacks 1 x 20 (LOL i need the triceps more than the biceps)
22.5; skullcrushers, 1 x 16

[chinadoll]

PT Bike 2.8 miles
Romanian deadlift w 10# x 20
Lunges x 20 (on Bosu)
Sidesteps 3:00
Leg press 80# 3 x 12
calf raises
squats with 10# dumbbells
4#leg raises front and side, leg curls
resistance walking w 60#
heel taps x 20
clamshells with theraband
20 bridges with hamstring curl

[chinadoll]

Rest day today.

[chinadoll]

Back from vacation. Had an hour of biking and PT for lower body yesterday. Tonight is upper body. I am going to ease back into things.

[chinadoll]

Was lazy on Thursday but did my upper body workout on Friday. I did back off on the weight slightly since I had ten days away, but overall I good workout. Will push for the same again this evening at my weights from before vacation

[chinadoll]

DB chest press 25# 3 x 15
DB bent over row 25# 3 x 15

DB flyes 15#, 2 x 15
pushups at angle (Because I am a weakling) 10
DB pullover 25# 3 x 15

Shoulder press 10#, 1 x 15
Arnold press 10#, 1 x 15
Lat raise 5#, 1 x 15
Front raise 5, 1 x 15

DB preacher curl 15#, 1 x 15
Hammer curl 15#, 1 x 15
defining curls 15#, 1 x 15
DB kick back, 8#, 1 x 15
French press DB 8#, 1 x 15
skullcrusher 22.5# 1 x 15