Wednesday, February 21, 2007

101st post, very cool. I mean to do one of those 100 things in however many days lists, I think it's important to always be striving to do, see, and think more.
I hate tracking things but I think I need to start writing down what weights I'm lifting as it's changed again and I think I may need to examine closer what I'm lifting as pretty much everything has changed to a bit heavier and I'm not remembering as well. If I don't push it each and every time I won't progress as quickly or as completely as I would like.
It is also killing my data loving self to not know for sure how much the bars weight, etc. For my own knowledge and yours if you like this sort of thing (I am looking at what I can do with good form for one set, not what I could do if I was doing a one rep max.):
Shoulder press, sitting: 30-35 lbs. which seems puny but I know is maybe twice what I could do when I started. I also must keep in mind these are free weights and not compare them to weights on resistance machines.
Walking lunges: 34 lbs. This is already a step up but I think I could go up to maybe 40 lbs soonish. (split that into halves for each dumbbell I'm carrying)
Chest Fly, bench: 30lbs + whatever the arms weigh, hard to explain, maybe I will take pictures
Squats, dumbbells: 43 lbs. Just bumped this up and I think I could go up some more since I can do 3 sets plus negative holds for 30secs, though it is challenging.
Bicep curls: 14 lbs.-that seems so puny but when I started with it I couldn't do a full set of ten without doing negatives on this weight and now I can do the ten and then do a 30 sec. negative hold as well, so progress but so slow. Maybe I should mention I have probably already done two sets of pushups at this point and am pretty confident now that I think of it I could do a higher weight on curls if I hadn't already fatigued my arms a good bit.
Calf raises: 58-60lbs. I can lift more than this with my calves but my ARMS have to hold the dumbbells in my home gym and so 60 lbs. for long enough to do a set of 15 rocking lifts with a 30 sec. negative hold at the end is enough. Just raised this from 48-50 lbs.
Tricep extension: 14 lbs, my triceps have come a long way from only being able to work with about 5 lbs way back when. Only make it to 20 sec. on the hold at the end, working on that.
I think that's it...some of this I do two sets but not many. My objective is to work out with the most efficiency, not longevity.
I've pretty much stopped doing deadlifts, still drag that move out sometimes but even though I pay close attention to form there is just so much potential for someone like me working out alone to hurt myself. Squats with a 30 sec hold at the end and walking lunges seems to be doing the trick for the old backside.
I started out my workout today with 5 min warm up on the elliptical trainer and then since it is so beautiful out there I took out my bike after I finished lifting and just rode around the block (about a mile) listening to my iPod and feeling the breeze on my face. Things are going well, slowly knocking out the bloat I ended up with after overeating the last few weeks, perhaps the real fat will start melting off again-I'd like to see the figure that had started emerging before I got sick two times ago. Sigh.

1 comment:

metamorphose said...

Congrats on the 101st post!

I swear everyone's been in a slump lately -whether due to illness or hormones or whatever. Meh.

But onto greener pastures, eh?