Baby Mama Got Back

I really felt the need to add before I post any more of my personal workouts, that the weight I mention in my routines are NOT the weights I started with. Below you will find a rough list of exercises and the weights I believe I used when I first began strength training.

Back:  seated row 30 lbs  if I used dumbbells it may have been 12lbs.

Triceps & Biceps: anywhere from 5-10 lbs dumbbells.

Chest:  if I used a bar, it would have had No extra weight on it. The bar itself weighs 35-45 lbs.

Legs: leg press I used anywhere from 10-25 lbs weights each side, walking lunges start out with No weights ( you have your body weight) and if after a couple lengths you feel you could easily have held dumbbells then start w/ 10 lbs.

Above anything, just listen to your body. If you do 10 reps of something and after the tenth rep you feel like you could have went on forever, then you need to increase your weight. You should have to push through the last couple of reps. Always stretch afterwards to stretch those muscles you worked back out. During strength training, they tighten up into balls and you want to keep them flexible to prevent future injuries.

If  you do a considerably intense lower body work out, it is close to a cardiovascular workout as well because your legs are the largest muscle group in your body with your Back following in second. As a women, I love doing legs and I am just now starting to recognize the old shape coming back. Have I done anything different?  Yes. I am getting more serious.  Working out each muscle group twice a week really helps. All I know it does, is it keeps that “pump” in your muscles. I have noticed in the last week my Bum lifting.  Hallelujah!

Here is what I do:

Leg press (free weight room):  1-2 sets w/ two 45 lb weights, follow up w/ 2-3 more sets adding a 10 lbs weight to each side. sets of 10-12.

Squats:  using the smith machine  3 of 10  25-35 lbs weights each side

Walking Lunges:  down a hallway, 2 round trips  12-15 lbs dumbbells

Hip Hinge: using a 60 lb bar 3 of 10

Leg extensions: free weights or machine. This is an exercise for definition not growth so go lighter on the weights. Too much weight can put strain on your knees. It does mine. 3 of 10-15

Leg Curls:  follow same instruction for extensions. Sometimes I change it up & workout my hamstrings on the “negative” which means you use a weight you can curl UP fast and then let DROP back down very slowly. This is also a good example how to change up an exercise to keep your muscles guessing to avoid that plateauing.  3 of 10-15.

Sometimes I’ll add in a machine that is very spot specific like those machines that target the outer &  inner thighs. Just remember, the leg press, squats, and lunges are hitting those areas. Unfortunately, we have no control over where our bodies tighten and tone more or first.

I forgot to mention, I only rest about 30-60 seconds between each set and move on to the next exercise immediately. I get bored and I like to be in and out quick.

Whew, this was tough. I like to go home and have protein shake after this one.

Back:

lat pull down  3 sets of 10  80 lbs

seated row       3 of 10 60 lbs

bent over row 1 arm w/dumbbell  3 of 10  15 lbs

Triceps:

alternating kick backs w/dumbbell  3 of 10  10-12 lbs

extensions  on machine 20-30 lbs  3 of 10

finished up with some basic crunches on a ball, about 3 sets of 15-20.

I also used the Smith machine w/the rope attachment. You stand on your knees hold the rope close to body or around your neck & crunch forward lowering your head to the floor. I dont know what these are called but if you ask a fitness attendent at your gym, they will know.  3 of 15  110 lbs.

No cardio today.