lyorn (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
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lifting_heavy_things2013-04-07 09:31 pm
lyorn) wrote in lifting_heavy_things2013-04-07 09:31 pm
Finished Stage 1 of New Rules of Lifting for Abs
That was fun. More fun than I thought when I saw the amount of planks.
What's still sadly missing is the sixpack. My weight and waist circumference are stable, but I have become stronger and I notice I can do more work with my core muscles, which is both good and enjoyable.
Many of the exercises are a little uncommon, but I'll try to list results.
The planks did not follow that "three of twelve". Starting with them, I managed to keep a standard plank for a max of 92 seconds, a side plank for 43 (right side) resp. 37 (left side) seconds.
Planks with feet elevated were a set of ten for ten seconds each, a few seconds pause between. I used a bench for elevation (stable support). Normal position I managed with rotating "lift arm, lift leg, lift other arm, lift other leg". Side with "lift arm and upper leg". I attempted "tuck lower leg", but could hold it only for five seconds before I rolled on my butt.
* Split Squat with front foot elevated: three sets of 12 with 2*10kg [2*22 lbs].
* Inverse Row, three sets of 12 at a 123cm [4'] high bar.
* Romanian Deadlift: best set was 2*12 with 37.5 kg [83 lbs], plus 1*12 with 40 kg [88 lbs]. I am very proud of that!
* Push-ups: Progression is frustrating. Managed three sets of 12 on a 77cm [2'6"] high bar.
* Dumbbell single leg Romanian deadlift, I tried very hard to manage 12 kg [26 lbs], but every set with that weight I lost balance at least once. I manged the 3 sets of 12 with 10 kg [22 lbs] easily, though.
* Overhead shoulder press (that was tricky, because one arm with a weight stayed up, the other did the reps): 2*5 kg [11 lbs]. Not satisfied with that.
* Kneeling lat pulldown: I could do that at a cable station so I did not have to maneuver around a seat. Mangaged 2 sets of 12 with 30 kilos [66 lbs], the first set of the workout was only 27.5 kilos [61 lbs]. Still, not bad.
* Overhead Squats: I think I fell on my butt at least once most sets with these. So I never used anything heavier than 7 kg [15 lbs] for fear of losing control of an overhead weight.
My balance in handstands is not going anywhere, so I have instead started with very short-range handstand-push-ups, only a few centimetres for now, heels against the wall for balance. My shoulder, which usually hits the "off" switch at push-ups seems to not mind them.
One week rest now. Then maybe attempt a one rep max deadlift, I wanted to do one for ages.
For stage 2, I am unsure if I should do metabolic work or heavy lifts. Losing fat is not a high priority, and I could do with more muscle mass. But maybe I just want to do the heavy lifts a lot more than I want to do the metabolic work...
What's still sadly missing is the sixpack. My weight and waist circumference are stable, but I have become stronger and I notice I can do more work with my core muscles, which is both good and enjoyable.
Many of the exercises are a little uncommon, but I'll try to list results.
The planks did not follow that "three of twelve". Starting with them, I managed to keep a standard plank for a max of 92 seconds, a side plank for 43 (right side) resp. 37 (left side) seconds.
Planks with feet elevated were a set of ten for ten seconds each, a few seconds pause between. I used a bench for elevation (stable support). Normal position I managed with rotating "lift arm, lift leg, lift other arm, lift other leg". Side with "lift arm and upper leg". I attempted "tuck lower leg", but could hold it only for five seconds before I rolled on my butt.
* Split Squat with front foot elevated: three sets of 12 with 2*10kg [2*22 lbs].
* Inverse Row, three sets of 12 at a 123cm [4'] high bar.
* Romanian Deadlift: best set was 2*12 with 37.5 kg [83 lbs], plus 1*12 with 40 kg [88 lbs]. I am very proud of that!
* Push-ups: Progression is frustrating. Managed three sets of 12 on a 77cm [2'6"] high bar.
* Dumbbell single leg Romanian deadlift, I tried very hard to manage 12 kg [26 lbs], but every set with that weight I lost balance at least once. I manged the 3 sets of 12 with 10 kg [22 lbs] easily, though.
* Overhead shoulder press (that was tricky, because one arm with a weight stayed up, the other did the reps): 2*5 kg [11 lbs]. Not satisfied with that.
* Kneeling lat pulldown: I could do that at a cable station so I did not have to maneuver around a seat. Mangaged 2 sets of 12 with 30 kilos [66 lbs], the first set of the workout was only 27.5 kilos [61 lbs]. Still, not bad.
* Overhead Squats: I think I fell on my butt at least once most sets with these. So I never used anything heavier than 7 kg [15 lbs] for fear of losing control of an overhead weight.
My balance in handstands is not going anywhere, so I have instead started with very short-range handstand-push-ups, only a few centimetres for now, heels against the wall for balance. My shoulder, which usually hits the "off" switch at push-ups seems to not mind them.
One week rest now. Then maybe attempt a one rep max deadlift, I wanted to do one for ages.
For stage 2, I am unsure if I should do metabolic work or heavy lifts. Losing fat is not a high priority, and I could do with more muscle mass. But maybe I just want to do the heavy lifts a lot more than I want to do the metabolic work...