Initial Weight: 240.6
Current Weight: 235.0
Current BMI: 33.7
Weight Lost: 5.6 pounds
Upper Body Strength Training
Chest
Dumbbell Bench Press: 12 Reps, 2 lbs.
Dumbbell Bench Press: 10 Reps, 4 lbs.
Dumbbell Bench Press: 8 Reps, 6 lbs.
Dumbbell Bench Press: 6 Reps, 6 lbs.
Dumbbell Bench Press: 12 Reps, 6 lbs.
Dumbbell Flyes: 12 Reps, 6 lbs.
Shoulders
Seated Dumbbell Press: 12 Reps, 2 lbs.
Seated Dumbbell Press: 10 Reps, 4 lbs.
Seated Dumbbell Press: 8 Reps, 6 lbs.
Seated Dumbbell Press: 6 Reps, 6 lbs.
Seated Dumbbell Press: 12 Reps, 6 lbs.
Side Raises: 12 Reps, 6 lbs.
Back
Dumbbell Rows: 12 Reps, 4 lbs.
Dumbbell Rows: 10 Reps, 6 lbs.
Dumbbell Rows: 8 Reps, 8 lbs.
Dumbbell Rows: 6 Reps, 8 lbs.
Dumbbell Rows: 12 Reps, 6 lbs.
Dumbbell Pullovers: 12 Reps, 6 lbs.
Dumbbell Pullovers: 10 Reps, 6 lbs.
Dumbbell Pullovers: 8 Reps, 6 lbs.
Dumbbell Pullovers: 6 Reps, 6 lbs.
Dumbbell Pullovers: 12 Reps, 6 lbs.
Triceps
Seated Dumbbell Extensions: 12 Reps, 4 lbs.
Seated Dumbbell Extensions: 10 Reps, 6 lbs.
Seated Dumbbell Extensions: 8 Reps, 4 lbs.
Seated Dumbbell Extensions: 6 Reps, 6 lbs.
Seated Dumbbell Extensions: 12 Reps, 6 lbs.
Lying Triceps Extensions: 12 Reps, 6 lbs.
Biceps
Seated Dumbbell Curls: 12 Reps, 6 lbs.
Seated Dumbbell Curls: 10 Reps, 6 lbs.
Seated Dumbbell Curls: 8 Reps, 6 lbs.
Seated Dumbbell Curls: 6 Reps, 6 lbs.
Seated Dumbbell Curls: 12 Reps, 6 lbs.
Hammer Curls: 12 Reps, 6 lbs.
I definitely need some dumbbells that weigh more than 6 lbs. Currently I have two 2lb. weights, two 4lbs, and two 6 lbs. I need an 8 lb. set, a 10 lb. set, and a 15 lb. set.
This workout took waaaay too long - around an hour and fifteen minutes - as I was trying to get the form and timing of each exercise right. Try to go faster next time.
Still feeling like crap. Today both my boss and I were hacking, wheezing, sniffling and sneezing all day. Quite a pair. But I'm glad I got a workout in - at least I stopped coughing while I was concentrating on getting the motion right.
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3 comments:
They say the formula for strength training is resting 60 seconds between sets. I usually time 45 seconds between my sets. Definitely recommend getting hevier weights, they are hard to come by. Also maybe some dynamic lifts involving your legs. Olympic style is great, dumbbell clean and jerks etc...
Yeah, I don't put the 60 second rests in but I definitely do that. Thanks for the tip!
What is Olympic style?
For olympic style lifts you need an olympic barbell and weights. The only other lift I know of is the dumbell clean. Which is here, http://www.youtube.com/watch?v=aFASam2vG14
Range of motion is key in developing useful musculature. Thats why most trainers will tell you to shy away from stuff that will isolate your muscles like leg extensions and things of that nature. My trainer now, who lives in california, has me do everything standing up to work my core while I am doing each exercise. So shoulder press standing up etc... Everything except chest work, which you pretty much have to lay down to do.
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