Weight Lifting Challenge!!! August / September 2008

[meb2004]

This is the weight lifting challenge!! Everyone is welcome to join, especially beginners!

Rules:

• Weight lifting is REQUIRED
• Feel free to post about any cardio, callanetics, t-tapp, or anything else that you are doing to help track your progress.
• ALL questions are welcome!
• Progress results are highly encouraged, these can include weight loss, measurements, amount of weight lifted, anything you want!

Get LIFTING!!!

Here is a sample 30 minute lifting workout to do 3 days per week:

1. Squat - 4 sets
2. Deadlift - 4 sets
3. Bench Press - 3 sets
4. Bent-over-row - 3 sets
5. Seated Shoulder Press - 3 sets
6. Biceps Curl - 3 sets
7. Seated Tricep Extension - 3 sets
8. Crunch - do until failure

For each set aim for 8 to 12 repititions and rest for about 30 seconds between each set.
This is just an idea of a place to start, feel free to post your own workout that works for you!

This site might help with those just getting started: ExRx (Exercise Prescription) on the Net

Another sample workout is here at: Got Built?

You can find June / July's Thread Here: Weight Lifting Challenge!!! June 2008

[hadenuff]

Hey everybody, went to the gym tonight did shoulders and legs and 1/2 hour on the treadmill.

[hadenuff]

Good morning! I took the weekend off but was back to the gym this morning. Didn't have much time before DH had to leave for work so I will try and do more this afternoon when MIL comes to watch the kids for me.

[meb2004]

i took last week off basically due to studying but will get in some cardio later tonight.

[meb2004]

okay, so did 60 minutes on the treadmill at an average speed of 3.8 mph. i was definitely sweatin! haha! i'm not sure how i'm going to like adding back in cardio, but i guess the results will speak for itself.

[meb2004]

doing a split workout today and tomorrow and did shoulders, chest, and back today. did high reps and could barely finish a couple of sets

i hope to see a lot of improvement in the upcoming weeks!

workout:
bench press
incline press
rows
pullovers
lateral raise
shoulder press

[meb2004]

should we move this thread to the exercise board? it seems like we lost everyone

[hadenuff]

I think I am a jinx! Almost every challenge I join dwindles to 1 or 2 or stops altogether!

Yesterday I didn't do anything. I did some cardio earlier and will go the the gym later tonight. My DD's are having a sleepover at the neighbors so DH and I are going together.

Let me know if you move this! I'll keep coming, it helps to keep me accountable since I don't have any workout buddies. DH and I usually have to go seperate.

[meb2004]

if i move it i'll post the link so you and anyone else lurking can see it but for now i guess maybe it's just you and me! maybe i'll give it another week and see if anyone else joins before moving it?

i didn't do any cardio today since i overslept, but i got in my depletion weight lifting workout for legs, abs, and arms this evening. wow doing legs was brutal!! I hope i can still walk! hahaha.

my workout was basically 2 exercises per body part and 6 sets of 15 repetitions. arms and abs were okay, but i think i might've used too much weight on the legs. i wasn't sure if i was going to finish :/

(i just started carb-cycling, hence the depletion workout, so definitely not my normal workout)

[hadenuff]

How are you carb cycling? I was looking into that but couldn't find out how to do it and still stay low carb. I went to the library and got some lifting books to start learning more about it. DH knows a lot but I feel like he has me doing too much of a "guys" workout ya know what I mean? I don't know maybe it is just because my gym is separated and the free weights are in a whole different area and it is all men in there so I feel out of place.

[meb2004]

yeah when i belonged to a gym it could be kindof awkward in the free weight section. i felt like either everyone was watching me because i'd be the only girl over there or that they were judging my form somehow. but i can be pretty self conscious though, they were probably just impressed that a girl was taking the time to lift instead of just do cardio.

Carb-cycling: i'm following lyle mcdonald's "ultimate diet 2.0". you have to be between 22-20% body fat for it to be useful or else you will probably just gain weight on it. there are 4 intense weight lifting sessions and 30 to 60 minutes of cardio about 5 days a week. I've done his "rapid fatloss handbook" before and it definitely delivered results (i HAD to fit into my bridesmaids dress), but it is more lean proteins and vegies and just enough lifting to not digress in progress. I think his "ketogenic diet" book is also carb-cycling, but not as strict so it would be useful for a wider range of people.

i haven't looked into other authors since lyle pretty much knows his stuff.

oh, and i'm not totally sure if i'm in the 22-20% range of bodyfat, but i think i'm at least pretty close so if i end up gaining weight on this, i am probably not actually ready for it afterall.

[Bobby]

Originally Posted by meb2004

should we move this thread to the exercise board? it seems like we lost everyone

I'll start this weekend. I've been busy this past few days with work and seeing my girls off.

I'll do the first part of the three day split later today and post what I did.

[hadenuff]

Glad to see ya Bobby!!!

My schedule has been nuts this week too! I don't know if I will make it to the gym today either but def tomorrow! Today I have to go to the community college and take the admissions tests. I had the switch schools, the university that I have been going to upped tuition to $410.00 per cr hr and the community college is $79.00 per cr hr! It is going to set me back a year but even with student loans it is not covering the cost of the other school! It just sucks because I live 1 block from the university and 25 miles from the college, plus the programs weren't exactly the same. Oh well what do ya do?

Have a good day!

[meb2004]

did my full body workout yesterday but it was pretty wimpy since i was tired. will be lifting again tomorrow and hopefully with better results! i hope to post some progress stats by next friday. looks like i've already lost another 1/4" off my waist and thighs though in the past month

[hadenuff]

Great job!!!! I still haven't taken new measurements. I have not been able to go to the gym this week, DH has been super busy at work plus I have just had no energy! I feel better today though, maybe will work out at home today.

[meb2004]

Tuesday depletion workout is DONE! did shoulders, chest, back and basically 6 sets of 15 with 2 exercises per body part, PHEW!! kindof rough, but i can feel my muscles that's for sure

Make sure you get that workout in, you will not regret it!

[hadenuff]

Sounds tough! I will be going back tonight. I have to go to the chiropractor and get adjusted I can't take it anymore. I think I am really bad right now because I have been so sedentary for a week. He told me to walk everyday to keep fluid in my joints and boy can I tell I haven't! I can barely walk (literally) in the mornings!

[meb2004]

oh no! wow, that is really rough. i hope it gets better

[hadenuff]

Hey this is exciting, I haven't lost any weight but I went down a pant size!!!
I must be firming up!

[hadenuff]

Alright back at it! Did 15 min on eliptical and lower body/abs tonight! Felt great but I was already losing it! Had to lower the weight about 10 lbs on everything.

[Bobby]

Hey good job hadenuff on the inches lost!

Well I finally did something, I'll call this Wednesday's workout A of the Pull/push/leg workout. What I've done of it so far anyway....

Front Cable Pulldowns W/U 115x12 115x6 160x4 W/S 160x6x6x6

DB Upright Rows 60'sx6 too heavy 50'sx10x10x10

BB Bentover Rows 185x6x6x6 next time try 225

BB Shrugs 185x10x10x10

DB Rear Lat Raises 30'sx6x6x6 next time 35's, I'll work my way u slow on these

EZ Bar Curls 70x6x6x6 next time 90
Then I hit a brick wall or something...
Concentration curls 40x1 nope too heavy, 35x2 nope too heavy 30x2 1/2 !?!

Ok I'll take a break and come back and finsh this workout later I guess. I thought it was a bit long and the longest of the 3 workouts. I may trim it back a few exercises.

[Bobby]

Well I looked up the program I used to use and I think I'm doing way too many sets and reps.The Pull/Push/Leg routine is from the exrx site. I guess they want less weight and more reps then what I'm thinking. The other plan I used to do was the Mav OT five days a week, one or two body parts per day and took weekends off. They also have a three day plan, I think I'll give it a try instead. This is the three day plan....

These sets and reps don't include the warm up.
Workout A: Back, Biceps and Forearms

Cable Pull Downs 2sets 4 to 6 reps
Close Grip Pull Downs (using a V-Bar) 2 sets 4 to 6 reps
Bent Over Rows 2 sets 4 to 6 reps
Alternate Dumbbell Curls 2 sets 4 to 6 reps
Straight Bar Curls 2 sets 4 to 6 reps
Barbell Wrist Curls 1 set 8 to 10 reps
Dumbbell Wrist Curls 1 set 8 to 10 reps

Workout B: Chest, Shoulders and Triceps

Flat Barbell Bench Press 3 sets 4 to 6 reps
Incline Dumbbell Press 2 sets 4 to 6 reps
DB Flies 1 set 4 to 6 reps (I'll do these until I can do dips again)
Straight Bar Military Press (In front) 2 sets 4 to 6 reps
Dumbbell Side Laterals 2 sets 6 to 8 reps
Barbell Shrugs 1 set 4 to 6 reps
Lying Tricep Press 2 sets 4 to 6reps
Tricep Cable Press Downs 2 sets 4 to 6 reps

Workout C: Legs, Calves and Abs

Squats 3 sets 4 to 6 reps
Front Squats 2 sets 4 to 6 reps (I'll do these instead of leg press)
Stiff Leg Dead Lift 2 sets 6 reps
Standing Calf Raise 2 sets 6 to 8 reps
Single leg Calf Raises 1 set 6 to 8 reps (I'll do these instead of 45 degree leg press, cause I don't have one)
Weighted Cable Crunches 2 sets 10 to 12 reps
Incline Crunches (weighted) 2 sets 8 to 10 reps

That looks alot better. this is supposed to be set up to do 3 on one off and weekends off. I figure if I at least get the three in per week it's a start.

[hadenuff]

Originally Posted by Bobby41

Well I looked up the program I used to use and I think I'm doing way too many sets and reps.The Pull/Push/Leg routine is from the exrx site. I guess they want less weight and more reps then what I'm thinking. The other plan I used to do was the Mav OT five days a week, one or two body parts per day and took weekends off. They also have a three day plan, I think I'll give it a try instead. This is the three day plan....

These sets and reps don't include the warm up.
Workout A: Back, Biceps and Forearms

Cable Pull Downs 2sets 4 to 6 reps
Close Grip Pull Downs (using a V-Bar) 2 sets 4 to 6 reps
Bent Over Rows 2 sets 4 to 6 reps
Alternate Dumbbell Curls 2 sets 4 to 6 reps
Straight Bar Curls 2 sets 4 to 6 reps
Barbell Wrist Curls 1 set 8 to 10 reps
Dumbbell Wrist Curls 1 set 8 to 10 reps

Workout B: Chest, Shoulders and Triceps

Flat Barbell Bench Press 3 sets 4 to 6 reps
Incline Dumbbell Press 2 sets 4 to 6 reps
DB Flies 1 set 4 to 6 reps (I'll do these until I can do dips again)
Straight Bar Military Press (In front) 2 sets 4 to 6 reps
Dumbbell Side Laterals 2 sets 6 to 8 reps
Barbell Shrugs 1 set 4 to 6 reps
Lying Tricep Press 2 sets 4 to 6reps
Tricep Cable Press Downs 2 sets 4 to 6 reps

Workout C: Legs, Calves and Abs

Squats 3 sets 4 to 6 reps
Front Squats 2 sets 4 to 6 reps (I'll do these instead of leg press)
Stiff Leg Dead Lift 2 sets 6 reps
Standing Calf Raise 2 sets 6 to 8 reps
Single leg Calf Raises 1 set 6 to 8 reps (I'll do these instead of 45 degree leg press, cause I don't have one)
Weighted Cable Crunches 2 sets 10 to 12 reps
Incline Crunches (weighted) 2 sets 8 to 10 reps

That looks alot better. this is supposed to be set up to do 3 on one off and weekends off. I figure if I at least get the three in per week it's a start.

Looks good Bobby, thanks for posting. When a workout is written out like that it is a moment. Look how doable that is and it wouldn't take that much time.

[meb2004]

Originally Posted by hadenuff

Hey this is exciting, I haven't lost any weight but I went down a pant size!!!
I must be firming up!

That is AWESOME!!!! who cares if you haven't lost any weight if you're dropping sizes!!

[meb2004]

;Bobby that workout looks pretty good, keep us posted on how it goes!

I did my depletion workout last night: legs, arms, abs
lunge 6 sets of 15 reps @ barbell with 7.5 lbs
squat 6 sets of 15 reps @ barbell with 10 lbs
hammer curl 6 sets of 15 reps @ 10 lbs
triceps 6 sets of 15 reps @ 12.5 lbs
abs 6 sets of 15 reps

those lunges are rough! i feel like the weights i'm using are still pretty wimpy, but then the workout did have an outrageous number of sets and reps

Hope to post some progress stats tomorrow!! tomorrows workout will also be much lower reps/sets so i should be able to lift some heavier weights too!

[Bobby]

meb that is a ton of sets and reps! Are you going to be doing less reps now that you're depleted or are you going to increase carbs?

OK lets call this Thursday's workout, because that's the day I started it

Workout B Chest, Shoulders and Triceps
Flat Bench Press W/U 95x12, 95x10, 95x6 135x3 185x1 W/S 185x6 205x6x6 My bench press has always been weak Next Time do 215 for all 3 work sets

Incline DB Bench Press 60x6 70x6 NT 70's for both sets

DB Flies 50x6 NT use 60s

DB overhead Press (not enuff room for the military press in basement) 70x4 60x5 NT use 60s for both sets

DB Side Lateral Raises 30x8x8 NT use 35's

Shrugs (did them last night)

Lying Tricep Presses 110x5 NT do BTN presses (it sux trying to get set up on this exercise by yourself, the girls aren't here to hand off to me)

Tricep Cable Pushdowns 90x6x6 Stay with this for a while, no point straining anything just yet.

Not a bad workout
I think I'll be sure to eat my veggies to increase some of my carbs. I still feel like I'm running out of gas, but that's to be expected I guess.

[Bobby]

Are you guys planning on lifting this weekend?

[hadenuff]

Thanks guys!!!


Went to the gym tonight and did a total body workout. My theory was since I took that week off I would do a whole body since it could potentially take me 4 or 5 days to hit everything. Makes sense to me!

Bobby I will be working out this weekend. My DH has Thurs and Sat off and goes in at 1:00 on Sun so I will go Sat. and usually every other Sun ( I do Hospice volunteer work the other Sun) It is hard to not have traditional work schedules with young kids but hey work with what ya got right!

[Bobby]

Originally Posted by hadenuff

Thanks guys!!!


Went to the gym tonight and did a total body workout. My theory was since I took that week off I would do a whole body since it could potentially take me 4 or 5 days to hit everything. Makes sense to me!

Bobby I will be working out this weekend. My DH has Thurs and Sat off and goes in at 1:00 on Sun so I will go Sat. and usually every other Sun ( I do Hospice volunteer work the other Sun) It is hard to not have traditional work schedules with young kids but hey work with what ya got right!

Yep, do what you can, when you can. I hope you guys can get the Saturday workout in.

I work 12 hour shifts and every other weekend, this weekend I'm working. I'm going to try and get the C workout done hopefully tomorrow. That way I can take Sunday off and get back to it on Monday, that's the plan anyway.

[hadenuff]

I worked 12 nights for 5 years before we had the kids and it is tough to get much of anything done on the days you work! How long does it take you to complete a session?


Meb-still reading!