manda, I started this then saw the monthly thread, but I don't see many posters. a little feedback maybe. Thanks for the invite and for the encouragement!
walking looking for bike 10 min
RUNNING WITH BIKE IN HANDS (LOL!)
walking THE HILL with 1/2 watermelon (NOT EASY) 5 MIN (the hill is almost 45 degree incline!)
walking the hill again 5 min
yard work 10 min
walk the hill again 5 min
How did you come up with your routine? Just curious because I have never seen an arms/legs/abs split. Is it supposed to be upper/lower? For example, your rows are a back exercise, not an arm one, and the push ups are a chest exercise. Abs are a muscle like all others and require a period of recovery. Deadlifts are not a butt exercise.
Last edited by sacha; 07-19-2009 at 02:13 PM.
Reason: extra
Oh Sacha, I pull them out of a magazine. I don't always put them in the specific category, because I don't want to put too many in my post, just enough to split it up. Being lazy. But I"m usually tired and just want to log it!
The magazine stated the dead lift was for your butt (trouble zone).
I work out my muscles until I feel the need to rest. If I'm not sore. No rest needed.
I see, I have done that before [adapted out of a magazine]. I would recomend that you adopt a different routine, you can find one easily, there are many. There are quite a few things in your program that seem a little odd, such as not taking recovery time if you are not sore (your muscles do not need to be sore to require recovery!) and thinking that deadlifts are a bum exercise - they are not. You can seriously damage your back as well if they are not performed correctly.
I think your dedication is fantastic, but your weight routine really imbalanced and some of those exercises aren't even real exercises - they sound like something that magazine's editor came up with. I've been lifting weights for around 4 years now, and I still do a program come up with an expert (Mark Rippetoe - professional weightlifter), I would suggest the same.
Thanks for the suggestion sacha. I am very careful with the exercises I do. With the 5 lb weights I use. I refuse to do any without very detailed illustrations because I care so much about form. I work my whole body, but not with the idea to "shred" my muscles just to stimulate. As long as my reps are progressing I think I am doing a good job building muscle. Once the exercises are too easy for me, I will go to a higher weight.
I usually rest 2 days week. So I think I get some good recovery?
I'm not sure what you think the deadlift is but this is what the magazine posted:
stand with feet shoulder width apart and knees slightly bent, holding dumbells in front of thighs. Keep back flat as you lean foward to a 45 degree to 90 degree angle. tighten abs, contract glutes and straighten to standing position. Do 3 sets of 10 reps. I can really feel it in my butt. So I believe it is a good butt and hamstring exercise.
I also took a look at this--http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
I also saw this post by a trainer
YES! Deads are possibley the single best lift you can do inj terms of working several groups in one go.
Calfs, Hamstrings, Glutes, Back (lots of it), abs, traps, biceps, forearms are all worked.
Squats will do nothing for your main back (only lower core), your arms or your shoulders. And will only hit the back of your legs if your going right down *** to floor.
Definitely do them!
So the erector spinae is the target, but it does a nice job on where the author stated it was useful for working.
gasping for breath? nauseous? not at 10 lbs weight. maybe with that thing he is lifting..hah. I'm just getting a taste of the benefits!
rollerskating with the boys
up the hill -omg-5 min
walking with the skates on down the hill--omg-2 min
easy skating mini hills-25 min
skating on level ground 5 mins
moderate to high intensity roller skating
marching with skates on during breaks = 30 min
WEIGHTS ON FUEL
Squat with overhead press
Step up with bicep curls
Bent over row with dead lift
lunge with lateral raise
one legged squat with triceps kickback
dumbell fly with ab crunch
modified push ups
ab roll ins
plank with kicks
superman with hands clasped behind back.
