OK since I put together my exercise room I've mostly been haphazardly working out three times a week with no real structure. Since I'm new to heavy dumbbells I wanted to make sure I was familiar with their feel and handling.

I am now going to organize my workouts as follows:

Session 1: Chest, Back
bench press (2 x 12# **)
pullover (1 x 20#)
bent over row (1 x 20#)
shrug (2 x 30#)

Session 2: Legs, Abs
squats (2 x 25#)
straight leg deadlift (1 x 20# taking it easy due to lower back issues)
single leg calf raise (1 x 30#)
(need to build a low platform so I can do reverse calf raises)
crunches
jack knife sit ups
side bends (1 x 20#)

Session 3: Arms, Shoulders
shoulder press (2 x 12# **)
upright row (2 x 12# **)
rear delt row (1 x 20# **)
lying triceps extension (1 x 20#)
kickback (1 x 12#)
curls (2 x 12#)
wrist curl (1 x 12#)
reverse wrist curl (1 x 12#)

I'm still at the "getting used to it" weight for a few of the exercises and plan on increasing weight as soon as I feel comfortable with the motion. Some exercises, marked with **, give me problems due to my bad right rotator cuff. My left arm is stronger with those, but I'm going with the heaviest weight I can handle with the right for now.

Days between weights I will do time on treadmill and/or exercise bike. I usually will stay on the treadmill for about 45 minutes at 3.5 - 4 mph. Sometimes I do less time on the treadmill and then spend about 15 minutes on the bike.

Five days a week I walk briskly for 30 minutes at work (hall duty). Other than stopping to check hall passes I keep in motion as much as possible. I also will do a "lap" downstairs and then a lap upstairs, so I'm getting in a few sets of stairs also. I try not to go fast enough to get sweaty since this is during first period and I don't want to be icky all day.

Now I just need to work on getting my eating plan organized. The week of Oct 4th is fall break and I will focus on meal planning and loading my freezer that week.

TAG, this looks really good!

For the deadlifts, to protect your back, REALLY stick your ass out, and arch your back. Also, start with the weight DIRECTLY over your feet.

This is how I do them, and I have NO back problems even lifting 135 pounds this way:

Did legs & abs today.
Squats (no change)
Straight leg deadlift - used two 15# DB's and followed Built's advice (Thanks, Built!).
All others no change except skipped obliques (side bends).
Total time - about 45 minutes.

Note from Saturday's workout - my arms (triceps) are sore and stiff even though my focus was chest and back. I think it was from the bench press and maybe the pullovers. I did some stretches to help ease the stiffness.

OK, now on to grading those tests.....

Yeppers, bench and pullovers both hit your tris quite a bit. They'll settle down.

Good job on the deads - I'm glad they felt better. I LOVE my deads!

I've only had about 10 g of carbs so far today (gotta work on better meal planning), plus had a workshop after school. Didn't get home until 5:45. Started workout about 6:30 and finished around 7:30.

shoulder press - did both plain and Arnold presses, 3 sets x 8 reps each . Could only lift 10# on left and barely could lift 5# on right for both types. Hmmm??? Due to not enough carbs today?

upright row
rear delt row
upright (sitting) triceps extension - had to use a 5# for stretching before I could move my arms enough to do these. Still sore from Saturday's workout!

curls

wrist curls


Positive comment last night from Joe - he says that I'm looking leaner all the time.....

Hi there -

Regular shoulder press hits mostly the front head of the delt. The front head gets hit with chest and a lot of other exercises. I've actually dropped regular shoulder press - for now anyway.

Arnies hit all three, which is why I like 'em. I've switched the focus to rear and side delts to balance my shoulders out and pull them back and square, and I've been very pleased with the result so far.

Start with the side laterals, then do the Arnies if you're going to do this combination.

And I'm so glad you're liking the free weights. I think machines are a good place to start when you're new, but it's really good to switch over to free weights when you feel you're ready, which you obviously are.

Been goofing off all weekend - getting my mind into FALL BREAK mindset! Yea!

Ok, tonight I did:

bench press -- went to 15# for my first two sets, 12# for the second two sets since I couldn't press the heavier ones any more
pullover -- stayed at 20#
bent over row - went to 25# - I expect I'll feel this in a day or two
shrug -- stayed at 30# - my heaviest db's - I think I'll be ready for heavier weights soon

took about 45 minutes

finished off with 15 minutes on treadmill

Note: I never did get sore from last week's leg workout - I think it's time to increase weights for squats.

Yesterday evening (Tuesday) went hiking on Monte Sano. Started at the hairpin turn in Bankhead Parkway, up the closed road into the park to the picnic area. Stayed on paved roadway the entire hike. (Total 2.5 miles one way with 200 ft rise in elevation.) Played around on some of the side trails at the picnic area, stopped to chat with people about their antique kit cars. Headed back down.

Total time (including stopping to chat with people, play, use restroom, admire views from overlook) 2.5 hours. Total time walking - probably about 1.5 hours.

Total miles - 5

Tonight:

squats (1 x 25# and 1 x 30# -- total 55 lbs) (these get my heart pumping and I can feel it in my left knee - think I'll keep at this weight for a while)

straight leg deadlift (1 x 25#) (still going slow on these, will add 5# each week until I start feeling it in my hamstrings and as long as my lower back is okay)

single leg calf raise (1 x 30# -- need heavier weights here)

(I've got the materials for a platform, just have to assemble. Will start reverse calf raises next week.)

35 minutes

I'll do abs tomorrow after I return from errands. Might get the platform done also - will do reverse calf raises then if I do.

Tomorrow night we plan on hiking again.

Last night (Thursday):


Hike on Monte Sano. Started at Bankhead/Fearn drive, traveled the paved road until the Mountain Mist trail intersection. Followed trails out to the Stone Cuts (150 foot total elevation change, several ups and downs). Trip out - 55 minutes of pretty steady hiking. Return trip decided to cut up to the hiker's parking lot area since it was getting dark - about a 100 ft elevation increase, pretty steep trail. Heart rate up. Took the pavement from there back to the car, downhill all the way.

Total time hiking - about 2 hours. Left car at 4:30, returned at 6:45.

Total miles (according to pedometer) 3.8.

Did slip on lose rocks on return hike, fell on left shoulder/knee. Have a humungous bruise on shoulder, small scrape on knee, but fortunately did no major damage. Not sore (other than bruise). Missed thorn vines with my face by about 4 inches!

Link leading to trail maps: http://www.briartech.com/msmap.htm

I've been working on finding foods I can eat to keep my protein and calorie intake spread throughout the day. Here's what I've come up with so far (of course, this will be variable - this is just a general plan):


Breakfast (6 AM)-
3 eggs scrambled in butter (278 cal, 21 g fat, 2 g carbs, 19 g protein)
(lifting days only) .5 cup oatmeal (150 cal, 3 g fat, 23 g carbs, 5 g protein)


Morning snack (9 AM)-
One of
.5 cup chicken salad (279 cal, 19 g fat, 0 carbs, 26 g protein)
.5 cup egg salad with small tortilla (247 cal, 19 g fat, 5 g carbs, 14 g prot)
2 turkey/ricotta rollups (180 cal, 10 g fat, 2 g carbs, 20 g protein)


Lunch (11:30 AM)-
One of
3 cups salad greens/tuna salad ( 235 cal, 12 g fat, 3 g carbs, 25 g prot)
3 cups salad greens/chicken salad (248 cal, 14 g fat, 3 g carbs, 23 g pro)


Afternoon snack (3:15 PM)-
Same as morning snack


Protein Shake (5 PM on lifting days)-
(193 cal, 13 g fat, 3 g carbs, 18 g protein)


Dinner (7 PM)
One cup veggies with butter (asparagus, broccoli, g beans, spinach, zucchini)
(80-130 cals, appx 5 g each of carbs and protein)
4-5 oz meat (pork, chicken, turkey, beef)
(appx 250 cal and 20-30 g protein)



Calorie range 1400-1800 depending on food choices.
Protein should be around 120 g more or less.


The key to doing this is being organized and having prepared morning and afternoon snack foods in the freezer ready to go. That will make packing lunches easier. Right now it's hit or miss for good snacks during the day.

Arms/Shoulders

Arnold shoulder press (10L/5R again, gotta believe this is from the rotator cuff)
upright row (15#)
rear delt row (20#)
sitting triceps extension (20# - increase from last week)
lateral delt raises (5#, can't raise left beyond about 30* from vertical due to rotator cuff)
kickback (12#)
curls (12#)
wrist curl (12#)
reverse wrist curl (12#)

Time - 55 minutes

1660 calories, 24 g carbs (forgot oatmeal today, oops), 120 g protein

Fall break is over. Back to a "routine" with meals and exercise.

Hall duty - walked appx. 1 mile in about 20 minutes.

bench press (2 x 15#) right arm still wobbly
pullover (25#)
bent over row (20#)
shrug (2 x 30#)

45 mintues


Calories 1640
Carbs 50 g
Fat 58%
Protein 112 g

squats (55#) Improved form: straight back straight leg deadlift (30#)

single leg calf raise (30#)

single leg reverse calf raise (10# - new movement, wow! - think I'll feel this one)

incline sit-ups


50 minutes


Calories 1610
Carbs 20 g (forgot morning carbs again today)
Fat 66%
Protein 113 g

Well, I didn't get the chance to work out today like I planned, but..... I did spend about 6 hours out in the yard digging up sod for a new flower bed, transplanting shrubs, planting bulbs, raking, spreading mulch, etc. I don't feel too guilty.


I'm going out dancing tonight too, so I'll get a little more exercise.

I've got more yard work to do tomorrow, so I probably won't get another chance at working out until Monday after work.


1300 cals
100 g protein
21 g carbs
51% fat


What a self-esteem booster those parties are! I was on the dance floor most of the night. I'd finish dancing with one guy and then be grabbed by another to dance. It helped that I was probably the leanest woman there. Diet and exercise sure pays off!