Women who Lift Weights (and do so many other things)
nicolemaurerdvm
Posts: 37 Member
Hey Ladies!
This discussion is meant for women who find ways to exercise while maintaining a career, running a household, and taking care of a family, all at once. Life is hard and juggling everything at once can be challenging, exhausting, and yet satisfying at the same time. Here's place to post your work outs, your goals, your challenges, your hiccups, express support for one another, be each other's cheerleaders, and most importantly, a place for keeping yourself accountable.
My name is Nicole and I have been a member of myfitnesspal for a little over ten years. At first, I just counted calories. Then came exercise. Exercise at first was pure cardio - that runner's high. I learned a lot in the beginning; for example, training for a marathon and consuming 1200 calories per day is NOT ideal or sustainable and the bottom line was, I couldn't preform in my best athletic ability, I wasn't the best version of myself. I then began to change how I approached fitness and exercise - and I began to explore different kinds of work outs like HIIT and strength training. After my workouts started to change, I realized my nutrition needed to change as wel lto support my body in what I asked it to do. And then the idea of macros entered into my life and I have never gone back.
So after three marathons, countless half marathons, 15ks, 10ks and 5ks, as well as two power lifting competitions with my better half, I work out and eat for me now. I pay attention to my mood, my sleeping habits, how I feel in and out of my clothes and my energy levels in comparison to my type of work outs as well as my diet. For me, strength training three days a week, cardio once weekly, eating between 1500-1800 calories per day with 50% protein, 30% carbs, and 20% fat (on an ideal day), and at least 7-8 hours of sleep a night gives me my best version of me. Now add that on top of a demanding career and running a household at the same time - life is hard. So I forgive myself when I do less than four work outs a week, I forgive myself when meal prepping was easier with more carbs. But what I don't do is make a pattern out of that forgiveness because I choose a lifestyle where my mood is good, my energy is high and I like the way I feel.
I encourage you ladies to post. Post what you want. I will be posting my work outs for the week (maybe one post weekly if I'm able to) and more importantly, how I felt, did I have the energy, how was my form, did I get delayed onset of muscle soreness (?), etc. All exercise is encouraged.
I had a hard time finding a discussion that involved women who are juggling it all and yet trying to make exercise a priority. I had a hard time finding a discussion where women felt confident in lifting weights and making strength gains. So here's mine - post if you want! N.
This discussion is meant for women who find ways to exercise while maintaining a career, running a household, and taking care of a family, all at once. Life is hard and juggling everything at once can be challenging, exhausting, and yet satisfying at the same time. Here's place to post your work outs, your goals, your challenges, your hiccups, express support for one another, be each other's cheerleaders, and most importantly, a place for keeping yourself accountable.
My name is Nicole and I have been a member of myfitnesspal for a little over ten years. At first, I just counted calories. Then came exercise. Exercise at first was pure cardio - that runner's high. I learned a lot in the beginning; for example, training for a marathon and consuming 1200 calories per day is NOT ideal or sustainable and the bottom line was, I couldn't preform in my best athletic ability, I wasn't the best version of myself. I then began to change how I approached fitness and exercise - and I began to explore different kinds of work outs like HIIT and strength training. After my workouts started to change, I realized my nutrition needed to change as wel lto support my body in what I asked it to do. And then the idea of macros entered into my life and I have never gone back.
So after three marathons, countless half marathons, 15ks, 10ks and 5ks, as well as two power lifting competitions with my better half, I work out and eat for me now. I pay attention to my mood, my sleeping habits, how I feel in and out of my clothes and my energy levels in comparison to my type of work outs as well as my diet. For me, strength training three days a week, cardio once weekly, eating between 1500-1800 calories per day with 50% protein, 30% carbs, and 20% fat (on an ideal day), and at least 7-8 hours of sleep a night gives me my best version of me. Now add that on top of a demanding career and running a household at the same time - life is hard. So I forgive myself when I do less than four work outs a week, I forgive myself when meal prepping was easier with more carbs. But what I don't do is make a pattern out of that forgiveness because I choose a lifestyle where my mood is good, my energy is high and I like the way I feel.
I encourage you ladies to post. Post what you want. I will be posting my work outs for the week (maybe one post weekly if I'm able to) and more importantly, how I felt, did I have the energy, how was my form, did I get delayed onset of muscle soreness (?), etc. All exercise is encouraged.
I had a hard time finding a discussion that involved women who are juggling it all and yet trying to make exercise a priority. I had a hard time finding a discussion where women felt confident in lifting weights and making strength gains. So here's mine - post if you want! N.
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Replies
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Sundays are leg day. I use to hate leg day but now it has become one of my most favorite lifting days. I do get delayed onset of muscle soreness - usually 48 hours after the work out my legs are toast. And I love it! Warming up and cooling down is a must for me or the DOMS is debilitating for me (I know, if I did legs more than once weekly, I wouldn't be so sore).
When I was at my strongest - about 1.5 years ago, I was squatting 205lbs for reps, conventional deadlift 235lbs for reps, sumo deadlift at 235lbs, chest press 115lbs (ugh, chest) for reps at I am 5'0" and 130lbs (if you must know). I was making massive gains in my strength training summer of last year while training for my third marathon. Once I hit 16miles on my long run for marathon training, I realized I wasn't going to be able to make strength gains and eat for strength, while also achieving my goal of 4hrs and 20mins for my marathon time. So, attempted to just maintain strength, but it inevitably decreased while training for the marathon became my priority. We can get all into slow twitch vs fast twitch muscle fibers, but let's not. In the end, I did make my marathon goal time of 4 hours and 20mins for the Hartford Marathon last year, Oct 2023! My adjustment in my nutrition and my fitness paid off; I set a goal and I accomplished it. Shortly after my marathon, I tore my left hamstring in Jan of 2023. Injuries suck y'all. It took me forever to be able to confidently start to lift weights again. In the back of my mind I was constantly thinking, are you gonna tear it again, are you gonna hurt it again. There was a major mental block that I had to over come as well as allowing myself to heal.
Fast forward to now - Oct of 2023. Leg Day.
My work outs are "fit into" my every day. My work outs are between 30-50mins long as I don't truly have time for more. Also, you can fit in an awesome work out in that time frame, trust me. I don't follow any program. I group exercises that feel good to me, that challenge my heart rate and my strength and I adjust as needed. This is a judgement free space so unless there is positive feedback, keep negativity to yourself - no room for that in my life! Remember, life is busy as it is! And besides what works for someone doesn't necessarily work for someone else. I have free weights, kettle bells, benches, squat rack and squat stand, and a basement.
Two groups, three exercises. Three sets with 8 reps each.
WARM UP
Group 1 -
1. Leg Extensions 90lbs
2. Split Squats 25lb DBs in each hand
*I loathe this exercise. I do it as it is great for my gluts however I feel like I can never feel comfortable in my form. My spacing for my legs is never quite right - too close, too separated. Do I put just my toes on the bench or the entire top of my foot? Barefoot or with sneakers? For the first time in a while, I felt great with split squats. I kept my legs just a little wider than shoulder length, placed the entire top of my foot on the bench and kept my torso angle the same as my shin. Nailed it!
3. Front Squats 95lb bar
Group 2 -
1. Back Squats 135lb bar
*will increase by 10lbs next week*
2. Laying hamstring curls 35lbs
3. Walking lunges 25lb DBs in each hand
*will consider increasing next week to 30lb DB in each hand*
COOL DOWN
Ok ladies, til next time. Tomorrow for me is shoulders, bis and tris. Lift hard, lift strong, lift smart. N5 -
I’ll join, great idea for a thread! I got back into lifting weights three months ago. Right now, I am trying to mostly lose weight (by eating less). I have 10-15 more pounds to lose to get into my most comfortable range. In the gym, my focus is on rebuilding basic fitness habits and some strength. Also in PT to address some imbalances I noticed, i.e. a tight hip flexor that makes squatting uncomfortable, perhaps from sitting too much at work. I’m 45, so I will prioritize mobility and joint and spine health over “lifting heavy”, but plan to use weight lifting as a way to build and maintain strength in the long run.
Also, I currently do 2-3 full body workouts per week, in the early evening after work….may post them here as I go. Still feeling out what exercise routine will be best long term, but my time is pretty limited as well.3 -
Today’s workout:
Stationary bike to warm up, then (out of order):
Leg press (no squats due to tight flexor)
Overhead Dumbbell Press
Tricep Pushdown (working tricep due to ellbow issue)
Lat pulldowns
Abduction machine
Balance board 2 min each way
Dumbbell banded glute bridge
Plank
Skull crushers
3 x 60 second sprints on the rower3 -
I don't lift - can I join?!
I say I don't lift .. I used to, but, well, life.
Then I got into swimming until I reached my goal of swimming 5k. I have a habit of working towards a goal (running 1/2 marathon, swimming 5k etc), then 'taking a rest' and never getting back into it.
Yet I love swimming. (I loathe running).
Weights for me were 'meh'. I enjoyed the challenge but not the staring from the guys nor the frustration when I couldn't get my form right or the same weight as last session.
I've now discovered kickboxing, and for me it's perfect. Good combo of strength and cardio. I go with my OH and we're on the same belt so there's an element of support/competition (lol!). I've been doing it for nearly a year now and about to take my 3rd (orange) belt - which is an external reward for continuity and assessed progress. We're both talking about the heady heights of purple belts (I'm 44, my OH is 50) as our suspected limit - but as that's likely 2 years away that gives us a nice habit forming goal right there.
But if anyone wants so suggest an additional exercise regime I'm all ears. I do 'proper' KB twice a week, and once with a group of girls - who are lovely, but mixed ability and I'm outstripping them in technique and athleticism. So thinking of swapping that one out for 2 sessions of something else ...6 -
Anyone can join, with any workout, with any goals! We are here to support in a judgement free way!
Monday 10/30 SHOULDERS, BIS and TRIS
Switched it up slightly from normal routine. I get bored with shoulders, bis and tris - keeping form is important and I just don't see the "gains" that I would like.
WARM UP
Three Exercises, 10 reps, 9 reps, 8 reps, all the way down to 1rep. The same weight for all exercises, for all sets.
Overhead shoulder press - 15lbs DBs
Bicep Curl - 15lbs DBs
Laying SKull Crusher - 15lbs DBs
COOL DOWN
Tuesday 10/31 CARDIO
WARM UP
1 min Jump Rope (JR)
15 jumping lunges each leg (30 total)
1min JR
20 jump squats
1min JR
15 jump knee tucks
1min JR
10 weighted sit ups (with 10lb medicine ball)
1min JR
REPEAT FOR THREE ROUNDS TOTAL
COOL DOWN
Thursday 11/2 CHEST/BACK DAY
Three groups, two exercises each, three sets, between 8-10 reps
WARM UP
Group 1
Push Ups - 25 wide, 25 narrow, 25 normal
Bent Over Rows - 25lbs DBs 10 reps
Group 2
Chest Fly - 20lbs DBS 10 reps
Sumo Dead Lift - 155lbs, 8 reps
Group 3
Chest Press - 35lbs DBS 10 reps
Deficit Dead Lift - 135lbs, 8 reps
COOL DOWN
Lift hard, lift strong, lift smart. N5 -
Hey, this looks like a good thread. I restarted the New Rules of Lifting Weights which I started ten years ago and never made to the end as I was pregnant and eventually the bump got in the way.
I've lifted on and off since then, depending on life. I've tried a few plans, but decided to go back to this one. Book and pencil is quite oldskool really, but it works for me. Although the tagline says 'lift like a man', I've yet to see any man do bulgarian split squats in the gym! (Which I also hate and also never feel stable re having my feet in the right place!)
I've now reached the end of stage 2 of a six month programme (three works out / week, but alternating sessions, so you end up with A/B/A on week 1, and then B/A/B on week 2 etc). I've been doing RDL's from a box which is new, which increase the range of motion, and weirdly made me drop the weight a bit to 60kg/132lbs. One of the work outs calls for HIIT on a bike at the end of it, which kills me after split squats, RDLs and reverse lunge from a box. I do wonder what i'll do after NROL. I like having it all planned out!
I have mild arthritis in my hands (I'm 44!) so i've just ordered some wrist straps to help my grip, not planning on using them for every exercise though.
I also do Karate, which I started this year. Missed the last grading in the summer so still stuck on yellow belt! Such is life.2 -
Tuesday 10/31: PT, mainly focusing on hip mobility and butt strength.
Wednesday 11/1 and Thursday 11/2: Jillian Michaels 30 Day Shred Level 1. Couldn’t get to the gym this week, so this was a quick workout. Not super hard for me anymore, but always fun and something different from what I normally do.
Friday 11/3: Gym, slightly longer warmup on stationary bike (20 min today), it’s something my PT instructor thinks is beneficial.
Assisted pull ups
Tricep Rope Pushdowns
TRX squats
TRX pull ups
kettlebell deadlift
barbell banded glute bridges
side clams banded
skull crushers
incline pushups
planks
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Sunday Leg Day! Though didn't feel good today...kept telling myself...if people are running the NYC marathon today in about 2 hours, I can do leg day for 40 mins! It didn't provide me enough motivation but in the end, I got it done.
Group 1 -
1. Leg Extensions 90lbs
2. Split Squats 25lb DBs in each hand
Felt great, two weeks in a row, consider increasing next week
3. Front Squats 95lb bar
Increase next week
Group 2 -
1. Back Squats 135lb bar/145lb bar/145lb bar
2. Laying hamstring curls 35lbs
3. Walking lunges 30lb DBs in each hand
COOL DOWN
Lift hard, lift strong, lift smart. N1 -
You sound a lot like me! Started out all diet (first with WW). Exercise came later. I slowly got into running and then weight lifting and then I started paying more attention to calories and macros. I've done running distances between 5K and marathon, two sprint triathlons, and am starting to consider myself an endurance athlete as I push myself further. Currently I strength train 3 days a week, swim twice, run once, and cycle to work 5 days per week. Next year I have a lot of races planned, 3 of which are triathlons (including my first Ironman!) and 4 road races between 5K and half marathon (though I might switch to full marathon).
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You go girl - switch to the full, why pay the price for a half when you can pay "just a little more" and run twice the distance
Monday 11/06 SHOULDERS, BIS and TRIS
Kept similar to last week, did the second half of exercises this time -
WARM UP
Three Exercises, 10 reps, 9 reps, 8 reps, all the way down to 1rep.
Lateral raise to front raise - 8lbs DBs
Hammer Curl - 20lbs DBs
Bent Over Tricep Kick Back - 12lbs DBs
COOL DOWN
Wednesday 11/08 CARDIO
WARM UP
30 different exercises (from squat jumps to mountain climbers, to plank jacks, to push ups, and many many more like those) 45 seconds ON, 15 seconds OFF - straight through til all exercises done
COOL DOWN
Thursday 11/09 CHEST/BACK DAY
Three groups, two exercises each, three sets, between 8-10 reps
WARM UP
Group 1
Push Ups - 25 wide, 25 narrow, 25 normal (ugh, next week will increase to 26, I typically increase when I can do all three versions straight through without taking any breaks)
Bent Over Rows - 25lbs DBs 10 reps (next week will increase to 30lbs each hand)
Group 2
Chest Fly - 20lbs DBS 10 reps
Sumo Dead Lift - 155lbs, 8 reps
Group 3
Chest Press - 35lbs DBS 10 reps (next week increase to 40lbs each hand)
Deficit Dead Lift - 135lbs, 8 reps (next week increase)
COOL DOWN
*many exercises here to increase next week*
Didn't realize how much the cardio work out killed my abs - until I did chest and back day, difficult to stabilize the core because it hurt
Lift hard, lift strong, lift smart. N0 -
Sunday Leg Day!
Group 1 -
1. Leg Extensions 90lbs
2. Split Squats 30lb DBs in each hand
3. Front Squats 105lbs bar
Group 2 -
1. Back Squats 145lb bar
2. Laying hamstring curls 35lbs
3. Walking lunges 30lb DBs in each hand
COOL DOWN
The rest of the week may be a struggle - I took on two extra shifts at work this coming week. All the meal prepping got done yesterday and each meal is weighed out and in individual containers, which will help in the food department. I'll do what I can - this is what this discussion is all about...women who do so many things!
Lift hard, lift strong, lift smart. N0 -
@nicolemaurerdvm I've recently rejoined MFP for the millionth time. (ok maybe not millionth) I'm a stay-at-home wife but I take my role as homemaker seriously. I need to get into a workout routine that I can maintain and would like to join a group of women with similar goals who can share their feedback.
I don't work outside the home so please let me know if this isn't the right group for me.1 -
Hello ladies!
Not sure if this has already been done in this group or not.. but i'm heavily motivated by competing on Apple Watch and none of my friends like to compete lol
I believe you can add users by emails (phone #'s don't have to be shared) if anyone would like to do this!
My email is Jessiannhumberd@gmail.com
Happy Monday!1 -
Anyone can join … whether you work outside the home or not. This is just a discussion where women can be proud of how much they juggle while not feeling judged in anyway but rather supported. We do what we can with life in the moment.
Unfortunately I don’t have an Apple Watch but that truly sounds like a great idea!! A little competition can be a fantastic motivator!!
Monday 11/13 - cardio day. Very similar to last week, changed up the exercises. In the beginning this never feels taxing and then about 1/2 to almost 3/4 of the way completed, I really start to feel it and those 45 seconds are long!!
WARM UP
30 different exercises (from jumping lunges and burpees to mountain climbers and bicycle crunches, and many many more like those) 45 seconds ON, 15 seconds OFF - straight through til all exercises done
COOL DOWN
Lift hard, lift strong, lift smart. N1 -
Today:
Cardio 30 minutes
Some upper body work using 10 lb weights
Some core and glute work
Cool down stretch
Slowly introducing my body to weights again.
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Well this week didn’t go as planned but still got in three work outs… sorry chest/back day, didn’t quite get to you. And I forgive myself for it!
Wednesday 11/15/23 Shoulders, Bis and Tris
6 exercises, 10 reps each, three sets - straight through
Warm up
Shoulder press - 20lbs x 2, 25lbs x 1 (ugly last set)
Bent over tricep rows - 12lbs x 2, 15lbs x 1 (good)
Bicep curls - 20lbs
Front raise to later raise - 8lbs
Skull crusher - 15lbs
Hammer curls - 20lbs
Cool down
Not a fan of shoulders, bis and tris but this workout was good - nice to go back after changing it up the last two weeks. Tomorrow is leg day!
Lift hard, lift strong, lift smart. N
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This week will actually be a deload week. 10 weeks without deload, I usually go a cycle of 8 weeks…so deload week. Work outs will be much lighter weights, more cardio/HIIT style without being completely taxed.
Sunday 11/19
Warm up
10 exercises, 25 reps each, 2 rounds. 500 rep workout
Chest flys 20lbs DBs
Reverse grip bent over row 20lbs DBs
Ab in and outs
Cyclist Squats 30lbs DBs
One DB bicep curl 30lb DB
Tricep Press 15lbs DBs
Forward Lunges 25lbs DBs
Seated Shoulder Press 15lbs DBs
Hip Swings 35lb KB
Stiff legged deadlift 25lbs DBs
Cool Down
Lift hard, lift strong, lift smart. N1 -
This week my days off were Monday and Tuesday. Workouts A and B are 80-90mins.
Wednesday, weights (workout A) + 15 min stationary bike HIIT.
Thursday, 1350m swim, karate (1hr class)
Friday, weights (workout
+ bodyweight matrix
Saturday, 30min bodyweight HIIT at home (Caroline Girvan)
Tomorrow/Sunday, weights (workout A) + 15 min stationary bike HIIT
Next week I want to add a pilates class in!1 -
Monday 11/20 -
Warm up
Cardio 45 on, 15 off, thirty different exercises
Cool down
Tuesday 11/21 -
Warm up
Total body strength AMRAP style
Three groups, each group for 6 mins
Group 1
Squat, bicep curl, alternating marches - 20lbs DBs
Group 2
Hip swing, clean, bent over row - 35lb KB
Group 3
Chest press, right side plank, left side plank
Cool down
Wednesday 11/22
Warm up
Cardio 45 on, 15 off, thirty different exercises
Cool down
Sunday 11/26 Leg Day
Warm up
1. Elevated heel squats - 50lbs DBs each hand (replaced leg extensions)
2. Split Squats 30lb DBs in each hand
3. Front Squats 105lbs bar (will go up)
Group 2 -
1. Back Squats 145lb bar x 1, 155lb bar x 2
2. Laying hamstring curls 35lbs
3. Walking lunges 30lb DBs in each hand
Cool Down
Lift hard, lift strong, lift smart. N0 -
So far I've been working out daily.
Cardio everyday and weights every other day. (today I did weights)
Cardio is anywhere from 20 - 30 minutes, weights about 20 minutes and daily stretch about 15 minutes.
Definitely see some improvement. (Debating if I want to lose a little more weight.)1 -
I love the idea for this thread Nicole. I’ve always worked out around a demanding job, had my off times and my weight has ranged up and down over a range of 10kg. But I have taken to weights in the past year, using Apple fitness and now interested in getting into it more. But I am on a farm so working out at home. I can get access to a gym in town so I am looking for a decent program/online trainer if anyone can suggest one.
Generally my week is four strength workouts, either arms, legs or total body for 30 minutes. Then 20-30 mins of yoga four times a week and 30 mins of cycling twice a week. In the past year I’m doing full push ups for the first time ever (at 58) and want to increase my weights. Any tips appreciated. Cheers1 -
When I am set to increase my weights - that must mean my form is perfect for all reps and all sets, I don’t feel taxed after the exercise, and my soreness in the following days is very manageable. This is how I determine when I’m set to increase my weights. I also try to reorder my sets (for ex, if back squats were last for the last few weeks, I’ll move them to number one or number two of that group) and make sure I still feel really good about the exercise. And then I just increase by 5-10 lbs per weight per exercise and start all over again!
Thursday 11/30
AMRAP style again - more of cardio work out (same as above)
Friday 12/1
Pyramid - 10, 8, 6, 4, 2, and then back up to 10. Shoulders, bis, and tris! Three exercises, shoulder press (20lb DBs), bicep curls (20lb DBs), and tricep kickbacks (15lbs and then 12 lbs DBs). I did reverse the order going back up the pyramid.
I’m traveling this weekend for the holidays so tomorrow will likely be my favorite holiday work
out, a 3-5mi run in some park/trail/city. Both mentally stimulating and a good cardio workout!
Lift hard, lift strong, lift smart. N0 -
I'm dealing with so many injuries/conditions that I haven't lifted in a long time. Today my "workout" was two hours of restorative yoga But after my last complaint about a new painful joint my doctor decided to send me to a rheumatologist. Perhaps there's something systemic and treatable going on.
I would love to be able to use my gym for something other than cardio, seeing how I'm not a fan of indoor cardio to start with, and mostly use the gym for AC cardio during the summer. Gardening season is winding down. Normally I'd being doing trail maintenance throughout the winter, but my wrists hurt after using the clippers
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Sunday 12/10 Leg Day
Warm up
Changed up the sets slightly - 3 groups with 2
exercises in each group, 8 reps each exercise
1. Elevated heel squats - 95lb barbell (DBs difficult to keep form - wanted to shift weight forward so changed to barbell, much more comfortable with weight in heels)
1. Walking lunges 30lbs DB each hand
2. Back squats 155lbs barbell
2. Hamstring curls 35 lbs
3. Split squats 30lbs DBs
3. Front Squats 115lbs barbells
*doing elevated heel squats first did make back squats and front squats feel really difficult today - I wanted to go as low in those squats as I did with the heels elevated and it just wasn’t working…got it done though … difficult today*
Cool Down
Lift hard, lift strong, lift smart. N0 -
Monday 12/11/23 shoulders, bis and tris
Warm up
3 sets, 10 reps
Lat raise to front raise - 8lbs DBs
Hammer curl - 20lbs DBs
Bent Over Tricep Kickback - 12lbs x1, 15lbs DBs
Shoulder press - 20lbs DBs
Bicep curls- 20lbs DBs
Skull crushers- 15lbs DBs
Cool Down
Tuesday 12/12/23 Cardio
Warm up
30 different exercises, 45 secs on, 15 secs off
Cool Down
Wednesday 12/13/23 Chest/Back
Three groups, two exercises each
Warm up
Push ups - narrow 27, wide 27, normal 27
Bent Over Rows - 30lbs DBs
Deficit DL - 165lbs
Chest Press - 35lbs DBs
Sumo Deadlift - 175lbs x2, 185lbs x1
Chest Fly - 20lbs DBs
Cool down
Thursday 12/14/23 - Extra Day
Warm up
20 min Tabata style work out with Plyo exercises (jumping lungs, jump knee tucks, jump squats, burpees, jumping high knee, etc)
Cool down
Sunday 12/16/23 Leg Day
Warm up
Front squats - 115lbs
Walking Lunges - 30lbs DBs (go up next week)
Back squats - 155lbs
Hamstring curls - 40lbs
Jumping squats x 2 -95 lbs
Elevated heel squats - 95lbs x 1
Split squats - 30lbs DBs
The Christmas holiday season is here! Stay strong everyone and enjoy!
Lift hard, lift strong, lift smart. N0 -
Monday 12/18/23 shoulders, bis and tris
Warm up
3 sets, 10 reps
Lat raise - 8lbs DBs
Front raise - 10lbs DBs
Hammer curl - 20lbs DBs
Bent Over Tricep Kickback - 12lbs DBs
Shoulder press - 20lbs DBs x 2, 25lbs x 1
Zottman curls- 15lbs DBs
Skull crushers- 15lbs DBs
Cool Down
Tuesday 12/19/23 Cardio
Warm up
30 different exercises, 45 secs on, 15 secs off
Cool Down
Thursday 12/21/23 Chest/Back
Three groups, two exercises each
Warm up
Push ups - narrow 27, wide 27, normal 27
Bent Over Rows - 30lbs DBs
Deficit DL - 165lbs
Chest Press - 40lbs DBs
Sumo Deadlift - 185lbs
Incline Chest Fly - 25lbs DBs
Cool down
Friday 12/22/23 - Extra Day
Insanity (found on YouTube….for now)
Sweat intervals - kicked my a**
Challenge accepted - will be my new cardio, aim for once to twice weekly!
The Christmas holiday season is here! Stay strong everyone and enjoy!
Lift hard, lift strong, lift smart. N0 -
Ladies you're doing amazing! Here is my new schedule:
Sun. Tue Friday: Heavy weights
Mon & Sat: Rest
Wed & Thurs.: Cardio1 -
kshama2001 wrote: »I'm dealing with so many injuries/conditions that I haven't lifted in a long time. Today my "workout" was two hours of restorative yoga But after my last complaint about a new painful joint my doctor decided to send me to a rheumatologist. Perhaps there's something systemic and treatable going on.
I would love to be able to use my gym for something other than cardio, seeing how I'm not a fan of indoor cardio to start with, and mostly use the gym for AC cardio during the summer. Gardening season is winding down. Normally I'd being doing trail maintenance throughout the winter, but my wrists hurt after using the clippers
i've found angles that let me work around my issues. i not only brace ankles and knees for cardio, i brace them for any workout as a rule, since i find myself using them to brace with. i use wrist braces for upper body work.
but 2 most important things that let me work out again. i started back with super light weights. i'm talking 5 pounds or less for biceps and shoulders, for example, till i learned the angles that wouldn't hurt my shoulders, elbows and left lat. once i found those angles - and that took experimenting; i do hammer curls rather than curls as they're not painful. once i found the best angles and positions, i stayed at the super light weight for a couple weeks till it got even easier. then i added 2 1/2 pounds for biceps, 1 1/4 pounds for shoulders. rinse and repeat. the angles for chest took a lot of moving the angle slightly up or down till it didn't bother my lat at all.
btw, a luthier who once built me a custom guitar tore his rotator cuff in several places. once the tear wasn't acute, he starting exercising with a small can of soup, then worked up to a large can of chunky soup. gradually he worked his way up to normal. light weights can allow you to improve.
sometimes i'd start out without doing a full movement as it was too hard for me or i was figuring out the right angle/position and didn't want to reinjure or damage anything. but i'm continuing to try, and am adding new moves or more sets as my body allows.
and yes, it can be frustrating, particularly as i used to lift heavy and loved it, but you know what? i've seen real improvement, and that's exciting.4 -
Love lifting!! Love reading what others are doing! I’ve put on ten pounds and ready to get it off! Lifting helps me have the shape I want but cardio and nutrition help me keep the pounds off and my nutrition has definitely been off so working on that as well as doing three totally body lifting days and 1-2 days of cardio. I will get there! Happy to be back here for support, motivation and encouragement 💖2
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Monday 12/25/23 Twelve Days of Christmas! Shoulders, bis and tris
Warm up
12 reps, 11 reps, 10 reps, down to 1 rep, straight through, no rest, two sets
Exercises aimed at shoulder, biceps, triceps - different exercise for each body part (so 4 shoulder exercises, 4 bicep exercises and 4 tricep exercises)
Cool Down
Tuesday 12/26/23 Cardio
Warm up
Insanity Friday Fight - not much better this week, still kicked by a**
Cool Down
Thursday 12/28/23 Chest/Back
Three groups, two exercises each (except the fit test)
Warm up
Navy Fit Test (cause sometimes you have to change it up)
63 push ups in 2 mins
53 sit ups in 2 mins
*did not tackle the run or any flexed arm hang or pull ups*
Bent Over Rows - 30lbs DBs
Deficit DL - 165lbs
Chest Press - 40lbs DBs
Sumo Deadlift - 205lbs X 8, 195lbs X 8, 185lbs X 8
Incline Chest Fly - 25lbs DBs
Cool down
Friday 12/29/23 - Cardio
Insanity Max Sweat - still got my a** kicked however, not as bad as the last two times
Sunday 12/31/23 - Leg Day
Terrible day - I have not had a terrible strength day in a long long time (probably in years to be honest). I wanted to quit half way through this workout. I was completely in my head this work out. But I didn't quit, I finished, though it took forever, and by the end, form was not looking ideal.
Warm up
Front squats - 115lbs
Walking Lunges - 35lbs DBs
Back squats - 135lbs
*I played around with grip width today and worked on shoulder flexibility before hand. I do low bar back squat and 155lbs have been feeling really good but I got in my head regarding my elbow position which lead me down the tunnel for shoulder mobility, etc, etc. My husband got on me during this work out and asked why I was changing things - he brought up a good point, was what I was doing before hurting me? Was I having pain during lifting or even after lifting that wasn't related to muscle soreness? And, if my form was still ideal - meaning, depth appropriate, knees NOT going in, no bending forward, etc, why did I change it? I don't know...I feel like I have been stuck at 155lbs for 5 weeks or so and I'm not feeling any movement. Next week, I will go back to my typical form and increase the weight (maybe by 5-10lbs) and just see how I do - maybe I can do it and I just haven't pushed myself for it yet.*
Hamstring curls - 40lbs
Elevated heel squats - 135lbs
Split squats - 35lbs DBs
Cool Down
This marks the end of 2023. In 2022 I ran the Hartford Marathon in 4 hours and 20 mins and worked out 263 times for the year. In 2023, no marathon run and only worked out 140 times for the year. Here's to 2024...aim for more work outs and making fitness a priority (or as best as I can). Would love to break 200lbs for back squat for reps. And maybe a pull up - though I never viewed the ability to do pull ups as a marker for strength.
Happy New Year everyone!
Lift hard, lift strong, lift smart. N1
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