Daedala (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
daedala) wrote in ![[community profile]](https://www.dreamwidth.org/img/silk/identity/community.png)
lifting_heavy_things2011-03-27 03:19 pm
daedala) wrote in lifting_heavy_things2011-03-27 03:19 pm
Finished Stage 1
I just finished stage 1 of New Rules of Lifting for Women. (I'm skipping the special as-many-reps-as-possible workouts at the end, because it took me a while to find my right weights so the first weights were ridiculously low, I'm kind of bored with the program now, and they appear to be there mostly to show you how much better you're doing.) I skipped one week in the middle (sick and sore) and one at the end, so I won't be waiting a week to move on. Onward to stage 2! It has just started warming up enough that I can do the intervals outside, thankfully.
(Note: I made some minor substitutions in exercises so I could work out at home. I have powerblock dumbbells, 5/8/10/12 hex dumbbells, a bench, a pullup bar, and jumpstretch pullup bands.)
squat -- 50 lb dumbbell (goblet)
pushup -- couch arm (about a 45 degree angle)
one-arm row -- 30 lb dumbbell
step up -- 10 lb dumbbells/20 lbs total
prone jackknife -- bodyweight
deadlift -- 35 lb dumbbells/70 lbs total
dumbbell shoulder press -- 15 lb dumbbells/30 lbs total
pullover -- last weight was 20 lbs total, switched in week 8 to pull-ups with heavy band
lunge -- 8 lb dumbbells/16 lbs total
crunches -- bodyweight
I'm most excited about the 50-lb goblet squats, because I have really good form with those; the 70 lb deadlifts, because that's almost one half my bodyweight; and the presses, because I kept trying to move to 15 and failing and finally got there on the last workout.
(Note: I made some minor substitutions in exercises so I could work out at home. I have powerblock dumbbells, 5/8/10/12 hex dumbbells, a bench, a pullup bar, and jumpstretch pullup bands.)
squat -- 50 lb dumbbell (goblet)
pushup -- couch arm (about a 45 degree angle)
one-arm row -- 30 lb dumbbell
step up -- 10 lb dumbbells/20 lbs total
prone jackknife -- bodyweight
deadlift -- 35 lb dumbbells/70 lbs total
dumbbell shoulder press -- 15 lb dumbbells/30 lbs total
pullover -- last weight was 20 lbs total, switched in week 8 to pull-ups with heavy band
lunge -- 8 lb dumbbells/16 lbs total
crunches -- bodyweight
I'm most excited about the 50-lb goblet squats, because I have really good form with those; the 70 lb deadlifts, because that's almost one half my bodyweight; and the presses, because I kept trying to move to 15 and failing and finally got there on the last workout.
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I'm so envious. I've been able to step up my shoulder rehab and get back to the gym, but I'm lifting a teeny fraction of what I was before the injury. I long to be where you are. Because you, ma'am, are ROCKING it.
::applause::
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I was going to say that I am lifting less than I was a few years ago, but I just looked AND I'M NOT. Hooray! (Before I was injured, I was deadlifting 50, pressing 24, and rowing 25 lbs total. I had a bunch of false starts after that -- to be fair, the first was ended due to a totally different injury -- and this is the first time I've managed to stay serious about lifting since early 2007.)
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Two weeks to go for me...
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I've been recovering from a series of injuries and looking to get back into weight training. Your posts have be thinking about going through that book again. Did it earlier last year and saw a lot of progress.
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