Weight Lifting
Tessie wants to hear about my weight lifting routine, and since there is nothing I like to talk about more than my muscles, I am happy to oblige. This will be good for me because in a few months when I'm wondering how much I have improved, I will be able to come back and see.I used to lift sometimes in college, and I loved it. At one point I did it consistently for about 4 months, but since then it has always been in an off and on fashion. Like most things in life, off and on is not the way to lift weights if you want to see major improvement. Anyway. This time around, I have been lifting consistently for 3 months, and I hope to keep it up.
I lift 2 to 3 times per week. I do 13 machines, 3 sets, 12 reps each set. I will list the machine and link to one so that you know what I'm talking about, and tell you how much weight I use on each one. I up the weight on a machine whenever I feel like it has gotten too easy, usually every 2-3 weeks I will bump a machine up a notch. Some are definitely harder than others; some of the machines I feel like I never increase on. Chest press, I'm looking at YOU.
Shoulder press. 65 pounds.
Chest press. 40 pounds. (PUSSY!)
Lat row. 60 pounds. The one at my gym is a little different than this, but the concept is the same.
Lat pulldown. 80 pounds.
Hamstring curl. 90 pounds.
Quad curl. 70 pounds. (Again, PUSSY.)
Horizontal squat. 145 pounds.
Weighted crunch. Simlar to this machine. 100 pounds.
Tricep push. Like this, but with a weight stack. 65 pounds.
Bicep curl. 50 pounds.
Leg adduction. 110 pounds.
Leg abduction. This is the same link as the last one, this is a machine that does both. At my gym they are two different machines. Same thing, though. 110 pounds.
Leg raises. There is no weight on these.
So there you have it. I feel so strong, it is awesome. I can beat Chris at arm-wrestling if we use our left arms. I'm sure he appreciates me sharing that with the internets.
posted by Ami @ Friday, April 04, 2008
5 Comments:
And now you're making me feel weak, Ami! See what you're doing to my self esteem??
I do 25 pounds on the shoulder press, because my shoulders are *lame!* And I also do 70 pounds on the leg extension, and I think that I am somehow tough for doing that much.
So...yeah.
You lift plenty! Getting all macho & stupid and lifting too much will only get you hurt. I, being slow, have learned that one over and over.
Monica - The leg extension KILLS me every time. That's one of the ones that I feel like I should be improving on, and I just...don't.
John - Thanks for the warning! I will definitely keep that in mind. Oh, and when are we gonna arm wrestle? ;)
So how long does that routine take you? I lifted briefly before my wedding (strapless dress), but haven't since then. BAD. I need to start.
Tessie - It takes me 45 minutes to an hour, depending on how tired I am. If I run first it takes me a good hour, but if I lift first it takes me about 45 minutes. I really just love it, it's so weird being the same weight (or heavier) than I was a few months ago but being a full size smaller.
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