Tag Archives: full body weight routine

Dumbbell Diaries #2

So … today I met with my trainer for the first time since I emailed him my goals. I asked him about frequency of workouts, and we agreed that my new schedule would look like this:

Sunday: Lift
Monday: Rest
Tuesday: Lift
Wednesday: Easy Cardio with a little HIIT
Thursday: Lift
Friday: Rest
Saturday: Boot Camp (HIIT)

So, three days of pure strength work, one day of “HIIT” and another day of cardio with maybe a little HIIT. We agreed I would limit to five days, because four out of those five workouts are pretty hardcore, and I don’t want to risk burnout.

On with today’s program, which, I really liked:

Workout duration: 50 minutes
Calories burned (per Garmin HRM): 520
Average Heart Rate: 140 BPM 
Max Heart Rate: : 176 BPM

Deadlifts

On days I deadlift, I always start with deadlift, and don’t superset with other exercises in between like I did on Tuesday. Oops. Never more than 10 reps per set. Today we did 4 sets as follows:

10/95 pounds
8/110 pounds
6/115 pounds
4/125 pounds

The deadlift is CRITICAL to do with impeccable form, I guess a lot of people try to do them and wind up injuring their backs. My first set was a little shaky but I got better as the sets progressed. By the end he said my form looked really good. Progress. Even though that 240 pound deadlift is looking pretty far away right now.

Superset #1

Dumbbell Flat Bench Press
10/22.5 pounds
10/27.5 pounds
8/35 pounds (!!!)
Dumbbell Reverse Fly
10/10 pounds
10/10 pounds
10/10 pounds
Lateral Walk w/ Resistance Band (video)
40 steps (20 each direction)
50 steps (25 each direction)
50 steps (25 each direction)

Notes: First of all, PR on the dumbbell bench press! I felt so studly lifting 35 pound dumbbells! The lateral walks SUCK, my least favorite exercise, but apparently it is REALLY good for the glutes.

Superset #2

Goblet Squat
10/30
10/40
8/50
Shoulder Press
10/22.5
10/22.5
6/27.5

Notes: I can’t believe that last set of shoulder press. That is a really heavy weight, considering I used to do 8 pound shoulder presses! I totally failed out on the last rep too, arm just wouldn’t go up!

Superset #3

Hamstring Curls (Prone)
10/50
10/55
10/55
Twisting Crunch (like a V-sit, with weight held up to chest, 10 reps to each side)
20/10 pounds
20/10 pounds
20/10 pounds

Notes: We were also supposed to do 3 “hard style” planks – which is the same position as a regular plank but you contract every muscle in your body as tight as possible – but ran out of time. I’ll be starting with 30 seconds and working up from there.

Whew! After that workout I downed a 200 calorie protein shake (homemade with a scoop of Any Whey, a cup of So Delicious coconut milk, blackberries, and nectarines). And you can bet I’ll be hoovering down a sizeable portion of protein with tonight’s dinner too – gotta feed those muscles!

Advertisements