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. This week focuses on higher reps, lighter weights and giant sets. A giant set is where you go directly from one exercise to another without resting. Then repeat that after your normal set rest. Giant set 1Dumbbell Front Raise: 3 x 15 5 poundsDumbbell Lateral Raise: 3 x 15 5 poundsDumbbell Bent Lateral [...] . Forgot to post this yesterday: Chest, back, absDouble drop sets:Dumbbell flat press: 4 x 10 – 18 poundsDumbbell incline press: 3 x 10 – 18 poundsDumbbell incline fly: 3 x 10 – 10 poundsLying Lat fly: 4 x 10 – 25 poundsKneeling one arm lat row: 3 x 10 – 18 poundsSeated lat row: [...] Today was glutes, calves, quads and hammies:Double drop sets:Step ups: 4 x 10 – 18 pound dumbbellsLeg extensions: 3 x 10 35 poundsCable standing adductor raise: 3 x 10 35 poundsLying prone leg curls: 3 x 10 30 poundsStanding calf raise: 3 x 10 18 pound dumbbellsSeated calf raise: 3 x 10 105 poundsBody weight:Prone [...] Halfway through the 28 Day Body Shapeover. I am up on the scale, which is frustrating beyond words. I do feel stronger, though – hopefully there will be some changes in inches at the end of the month. This week is back to heavier weights, with double drop sets added. For those of you who [...] . Feeling kind of blah today. It’s dreary out, so that is probably a good reason why. Chest, back and abs today Super set: Push ups/Lying dumbbell pullover: 3 x 15, 0 pounds/10 poundsSuper set: Dumbbell incline press/ seated lat row: 3 x 15, 8 pounds/30 poundsSuper set: Dumbbell flat fly/ Bent over row: 3x [...] . Butt, quads, hammies and calves today: Super set – Dumbbell Split-squat lunge/ Barbell Good Morning: 3 x 15 10 pounds/12 poundsSuper set – Dumbbell squat/ Lying Leg Curl: 3 x 15 10 pounds/ 25 poundsSuper set – Standing hip abduction/Seated Hip adduction: 3 x 15 35 pounds/35 pounds One legged calf raise – 3 [...] For those wondering, I just list the Body Shapeover strength training days as a title. Alternate days are my jog days, as indicated in the book, but I already was doing that. This week is focusing on type 1 muscle fibers, so lower weights and higher reps with some super sets. A super set is [...] Day 5, which is strength training day: Back, chest, abs Incline Chest Press: 4×10 35 poundsDumbbell Flat Press: 3×10 18 poundsDumbbell Incline Fly: 3 x 10 13 poundsSeated Lat Row: 4 x 10 45 poundsOne-Arm Dumbbell Row: 3 x 10 13 poundsLying Lat Fly: 3 x 10 45 pounds (really hard!!)Twisting Crunch: 3 x 10Reverse [...] Here is the strength training workout I did today: Dumbbell Squat 4 x 10 13 poundsBowflex seated leg extension 3 x 10 30 poundsDumbbell side lunge 3 x 10 13 poundsDumbbell Stiff-legged dead lift 3 x 10 13 poundsBowflex lying leg curl 3 x 10 30 poundsStanding abductor raise 2 x 10 40 poundsStanding Dumbbell [...] Okay, so I got the book 28 Day Body Shapeover by Brad Schoenfeld out of the library for my September challenge. It’s a split routine of weights 3x per week, alternated with cardio intervals. I am not necessarily following the meal plans in the book, just keeping what I am currently doing. I am expecting [...] |
 
I'm a 43-year-old who has undertaken a journey to lose 115 pounds without surgery. It's taken me years, but I'm almost there! Currently maintaining 105 pound loss. |
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