Weight lifting challenge June 29 - Sept 29

McBully4

I didn't get enough sleep last night so today's workout was very light.

Breakdown:
Treadmill- 1/2 mile @3mph w/ 15%incline
Treadmill- 1/2mile @6.5mph w/ 5%incline
Treadmill- 1/2mile @4mph flat

Squat- 3x10@140lbs
Inverted Row- 3x10 Body weight approx 45 degrees
Shoulder Shrug- 5x30 with holding the last 10(of each set) for 5 seconds. 45lb plate in each hand
Front Squat arms crossed 3x10@90lbs
Bent Over Row- 3x10@60lbs barbell

DJackson230

Ok... Here is how im measuring up

height 6"0 .25

Weight 250

Neck 17

Waist 44.75

Chest 47.25

Thigh 27.5

Bicep 15.5

3 days a week for 3 months.... Let get it done this week...
Follow me on twitter @DJackson230

camelothosting

My daily workouts are n my diary and are open to the public

DJackson230

Hello... I have created a group for this challenge... WEIGHTLIFTING CHALLENGE 3X3
Join up... and lets see some results

drmryder

I'm in! Just took measurements a week ago or so.

weight: 159
Height: 5' 7"
Body Fat: 28.5

waist: 31.5"
hips: 39"
chest: 36
right arm: 13" relaxed
left arm: 13" relaxed
right thigh: 23.5"
left thigh: 23.5"

Today's workout:
Chest, Shoulders and Triceps

Slow-Motion 3-in-1 Push ups: 12 on toes
In & Out Shoulder Flys: 16 reps 12lbs
chair dips: 30
Plange Push-ups: 12 on toes
Pike Press: 14 on toes
Side Tri-Rise (triceps): 20
Floor Fly push ups: 16
Scarecrow: 15 reps 10 lbs
Overhead Tricep Extensions: 15 reps 10 lbs
Two-Twitch Speed Push-Up: 14 on toes (4 fast, 3 slow, repeat until failure)
Y-Press: 14 reps 12 lbs.
Lying Tricep extentions: 12 reps 12 lbs
Side-to-side pus-ups: 14 on toes
Pour Flys: 14 reps 8 lbs
Side Leaning tricep extensions: 10 reps 12 lbs
One-Arm Push ups: 12 on toes (they were not pretty)
Weighted arm circles: 40 reps 2 lbs.
Throw the Bomb (tricep workout): 15 reps 10 lbs.
Clap Push ups: 8 on toes (these sucks!)
Slow-Mo Throw (triceps): 12 reps 8 lbs
Front-to-Back Tricep extension: 15 reps 10 lbs
One-Arm Balance Push-Up: 12 on toes
Fly-Row-Press: 13 reps 10 lbs
Dumbbell cross Body Blows: 30 reps 8 lbs

azalais7

I'm in, too! (Couldn't find the group listed, though...)

I actually just started lifting about two weeks ago, though I was away for four days and haven't established a regular schedule yet. I'm doing New Rules of Lifting for Women with modifications (ROM issues mean I can't do any squat-like exercises, so I have to sub in machines for that).

My measurements:

5'6"
169 lbs.

Chest: 43"
Waist: 37"
Hips: 44.5

Biceps: R 12.25", L 12"
Thighs: R 23.75", L 23.5"
Calves: R 13.75", L 13"

This week I'm planning on lifting Tues, Thurs, and Sat, but after that I want to shift to a regular MWF lifting schedule. I walk my dogs 30 minutes most days, and "wog" 30 minutes twice a week.

Dark_Latin_Guy

Hey DJ WTG, you know could not resist.

I will update my stats tomorrow, I need to get taped up.

So it is 2-3 times a week, 20-30 minutes per day.

I am in ☺

KINGoftheBUFF

Weight training will not make you gain weight...in fact the opposite will happen. You will lean out. Muscle burns more calories and will carry through in everything you do including cardio. 3 times a week is a great start, however you should shoot for 45 - 60 minutes, whole body compound movements if thats your schedule. I personally do 6 days a week at 90 minute sessions and carry a 10% bodyfat year round until competition time. In which I add in my cardio and lean out to 3-5%. Don't be affraid to lift weights! Remember its more than just the scale, you want to improve your bodyfat ratio, and weights will increase muscle tissue and decrease bodyfat.

drmryder

Weight training will not make you gain weight...in fact the opposite will happen. You will lean out. Muscle burns more calories and will carry through in everything you do including cardio. 3 times a week is a great start, however you should shoot for 45 - 60 minutes, whole body compound movements if thats your schedule. I personally do 6 days a week at 90 minute sessions and carry a 10% bodyfat year round until competition time. In which I add in my cardio and lean out to 3-5%. Don't be affraid to lift weights! Remember its more than just the scale, you want to improve your bodyfat ratio, and weights will increase muscle tissue and decrease bodyfat.

^^^^ Exactly! I'm concentrating on my BF and not necessarily my weight. My lifting is 3 times a week for 60 minutes (P90X). I'm not interested in competition intensity training, but I can tell that inches are burning off and I'm starting to see some nice sculpting. Can't wait for more BF to burn off!

camelothosting

Todays Workout was chest and Triceps ( planet fitness)

Inclined Pushups 3 sets 15 reps
Barbell Decline bench press Close Hands 3 sets 15 reps 40Lbs
Dumbell Benchpress 3 sets 15 reps 20Lbs
Kneeling Cable Triceps Extensions 3 sets 15 reps 35Lbs
Triceps Pushdowns Straight Bar Reverse Grip 3 sets 15 reps 30 Lbs
Dumbell Pronated Single Arm Triceps extensions 3 sets 10 reps 12.5 Lbs
Machine Flys 3 sets 15 reps 50 Lbs

dlwyatt82

I've been doing StrongLifts 5x5 for about 3 months so far. I didn't record measurements when I started, but here's where things stand as of last Friday:

Chest 52"
Waist 53"
Bicep 16.5"
Thigh 30"
Neck 17.75"
Weight 312lb
37.5% body fat

Squat 230
Bench 180
Row 160
Press 135
Deadlift 285

camelothosting

kgalea

Total for today...

20 minutes legs (squats, lunges, a couple of machines)
15 minutes upper body (chest, shoulders, back, triceps, biceps)

Haven't had time to do measurements yet...