Workout #2
Well, I'm thinking it's a good thing I decided to do this program twice a week instead of three times a week, as yesterday at work it STILL hurt to walk! But, I decided to push ahead and do my workout as scheduled.
This time: Deadlifts, Dumbbell Shoulder Press, Wide-Grip Lat Pulldown, Lunges and Crunches on a Medicine Ball. 2 sets of 15 each.
It didn't go too badly, although looking back I don't think I did the deadlifts exactly right. Don't think I rolled my shoulders back nearly enough. Ah, well...I'll get it right next week. Used 60lbs, and it was difficult, but I probably could have gone with 70lbs (although doing it right, maybe not. LOL).
I was pleasantly surprised with my strength on the shoulder press. At first I grabbed 12.5 lb dumbbells, but I could tell right away it was way too easy. I ended up doing it with 17.5 lbs on each side. Next week I will definitely go up to 20lbs at least.
As for the lat pulldown--started out at 70 (because I used to do 70), and immediately was hit with a big dose of reality! :( Ended up in the end at 50 lbs. So far, not too bad.
Then the lunges--well, they about killed me. It wasn't the weight (35 lbs), it was that I was still sore from last workout's squats, and my legs were still a bit shaky. I know I didn't form that ideal 90 degree angle going down, and as for the part where you're supposed to push off of your leg to get back into starting position--well, it took me two or three pushes each time and once I almost lost my balance completely. I only got to 12 on the second set.
Swiss ball crunches--easy. I felt the need to do more than the prescribed number of reps, but I resisted.
So, now I have a baseline for all of the exercises in Phase 1. No more wild guessing til Phase 2! Woohoo!
The workouts alternate--for me, Workout A on Sunday, Workout B on Wednesday--for 16 total workouts then you go onto Phase 2. After Phase 1, there are only 8 workouts per phase. 6(or 7??) total phases. I think I will go up to three days a week either after 8 workouts in Phase 1, or starting in Phase 2. After my body adjusts. After I stop dreading moving between the sitting and standing positions. ;-)
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Comments
Not knowing all your
Not knowing all your workouts, but it seems that you are missing something for your chest.
Deadlifts hit hamstrings, glutes, lower back, trap (as long as you rolls your shoulders back) and a lot other muscles.
Dumbbell Shoulder Press will hit your shoulders mainly the medial deltoid and triceps.
Wide-Grip Lat Pulldown hits Biceps and back and rear delts
Lunges great for legs and glutes.
Crunches on a Medicine Ball hits your abs and very well.
But I see nothing for chest, you might add something for calves as well but thats up to you but I would definitely add something for chest. Maybe flyes might work into what yours currently doing.
Pushups
I do two different workouts each week. In workout #1, I do pushups, which work the chest. (The other exercises in that workout are squats, seated cable rows, step-ups and prone jackknife--basically a jackknife but face down on a swiss ball). I'm following the program in "The New Rules of Lifting for Women". It starts out with only 5 exercises per workout, but goes up to more later on.
Thanks for reading! :-)
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