EQUAL-OPPORTUNITY ANNOYANCE (telophase) wrote,
EQUAL-OPPORTUNITY ANNOYANCE
telophase

Just so I feel accomplished

I've got four more workouts in Stage 1 of the New Rules of Lifting for Women, then I get to rest for a week, then I start Stage 2.

In Stage 1 (well, in all stages, really) you alternate two different workouts so neither you nor your muscles get bored. :) Here is how I've increased in weights:

(note: "x2/x3" means do each set two or three times. Squat 15 x 2 would be squatting 15 times, rest then squat 15 times again. Etc.)


1st time Most recently
Workout 1

Squat
Push-up
Bent-over row
Step-up
Prone jackknife

BW (body weight)/15 x 2
60deg (incline, against wall)/15 x 2
5lb (dumbbells, 5 lb in each hand)/15 x 2
5lb/15 x 2
BW/8 x 2

18 lb barbell/10 x3
60 deg/8 x3 (with better form!)
18 bar/8 x3
BW/8 x3 (but stepping up 10" instead of 4")
BW/15 x3
 
Workout 2
Deadlift
Dumbbell shoulder press
Wide-grip lat pulldown
Lunge
Crunch
10lb/15 x 2
3.75 each dumbbell/15 x 2
3.75 each dumbbell/15 x 2
BW/15 x 2
BW/8 x 2
23 barbell/8 x 3
7.5 lb (each dumbbell)/8 x 3
7.5 lb/8 x 3
5 lb (holding 2 5lb dumbbells)/8 x 3
BW/15 x 3


Yeah, I think we can call that accomplishment.

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Tags: exercise
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