If anyone would be willing to post their weight workouts and exercises I would really appreciate it. I need some new ideas. Also, how does everyone complete the ab portion of the lower body workout? Do you use weights with it or just complete the reps? Thanks for the info!
This is my current routine
Incline Dumbbell fly 12x30
Bent Over Barbell Rows
Overhead Dumb bell Extension
EZ Bar Bicep Curl
Dumb Bell Hammer Curl
Stiff Leg Dead Lifts
Standing Barbell Calve Raise x12,10,8,6
Angles Calve Raise (same as the standing only angle your toes in or out to work inside or outside of the calve muscle
Abs. I don't got by the book with. While doing squats I do a 12,10,8,6,12 sets of decline sit ups inbetween the squat sets.
Then at the end I do this. Again is a 12,10,8,6,12 but each set includes
Leg up crunches.
So Set one would be
12x leg up crunches
12x side planks
12x leg raises.
Then 10 of each etc etc.
You can find all of these exercises along with numerous other great ones, with videos here:
Thanks for the video link. It's really great.
BCBill, those are impressive numbers. I'm striving to get up to that amount of weight. Did you lift before or are you further than your first challenge? What weight did you start at for most of these?
I'm still having issues with the smaller muscles in my arms when trying to lift this heavy with my chest.
No, before I started back in late July last year I hadn't lifted for 10-12 years. To give you an Idea, this was my first chest workout and I needed a spot on the 6 rep and 12 rep set
Dumb Bell Press
I couldn't believe how weak I had gotten. By the end of the 12 weeks I was pretty close to the numbers above. On my chest I can actually go to 80lbs for 6 when I have a spotter to help me get the weight up into position, but normally I don't, so I go a bit heavier on the other sets to make up for it.
During the my first challenge it was a pretty steady progression. Every week I was getting stronger in all the muscle groups and could lift more. Now it kinda goes in spurts. I had a shoulder injury for most of the first challenge and couldn't do any over head presses or incline chest press. It has healed up now so seeing a vast improvement in my shoulders that I didn't see in the first challenge. As they catch up other things are starting to improve again.
Those numbers are about where I am right now, and just over halfway through my first. Thanks for the reply, again I hope to be hitting numbers more like yours by at least the second challenge.
Just keep challenging yourself! Only way to make gains is to push beyond what you thought you could do. Keep up the good work!
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