Just a straight up workout post today. I didn’t feel like taking pictures.
Week 3 of the 28 Day Shapeover! The one thing I don’t like about doing programs that have a time length is that I realizes how fast time really goes by. It’s scary sometimes.
This week’s focus is drop sets. What this means is that after you finish the last set of an exercise, you then drop to a lower weight (25-30%) and then do reps until you can’t do anymore. Then you drop to another lower weight (25-30%) and do reps until you can’t do anymore. So if you start with 10# DBs, then after the last prescribed set you would do a set with 8 pound DBs, then do a set with 5# DBs.
This was for today:
| Exercise | Set/rep/weight | Muscle worked |
| Dumbell Shoulder Press | 4 sets of 8 with 10# DBs Drop Set 1: 8# for 7 reps Drop set 2: 5# for 7 reps |
Shoulders |
| Single Arm Lateral Raise | 3 sets of 8 with 8# DBs Drop Set 1: 5# for 6/8 reps Drop set 2: 3# for 8/6 |
Shoulders |
| Dumbbell Bent Over Lateral Raise | 3 sets of 8 with 15# DBs Drop Set 1: 10# for 6 reps Drop set 2: 8# for 7 reps |
Shoulders |
| Biceps Curls | 3 sets of 8 at 10# Drop Set 1: 8# for 10 reps Drop set 2: 5# for 6 reps |
Biceps |
| Cable Hammer Curl | 3 sets of 8 at 20# Drop Set 1: 15# for 6 reps Drop set 2: 10# for 5 reps |
Biceps |
| Dumbbell Preacher Curl | 2 sets of 8 with 10# DBs Drop Set 1: 8# for 8 reps Drop set 2: 5# for 10 reps |
Biceps |
| Lying Triceps Extension | 3 sets of 10 with 10# DBs Drop Set 1: 8# for 8 reps Drop set 2: 5# for 9 reps |
Triceps |
| Seated Dumbbell Overhead Triceps Press | 3 sets of 8 with 10# DBs Drop Set 1: 8# for 7 reps Drop set 2: 5# for 6 reps |
Triceps |
| Dumbbell Kickbacks | 2 sets of 8 with 15# DBs Drop Set 1: 10# for 8 reps Drop set 2: 8# for 6 reps |
Triceps |
There is a reason why drop sets are also called burn sets. The only thing that was funny was the single arm lat raise. I was able to do more drop set reps on the right arm because it had rest time from the last set on the left with its drop sets. That gave the right arm more time to rest.
I do wish this gym had 12# dumbbells. My old gym had those. There were some of the exercises that I really could have used the 12s to start with and not the 10s, but otherwise it was a good and very hard workout. I really don’t work muscles to failure very often as I don’t usually have a spotter.
My arms were so weak when I was done. I had brought along a protein drink with 30 grams of protein and a half cup of pumpkin. I drank half before the workout and half after. This shake was twice as much as I normally do, but I knew it would be a tough workout.
Snow forecast for tomorrow!
I have pumpkin sitting on the counter for a little pumpkin treat tonight! Its been quite a while since i’ve had any pumpkin in the house.
Wow, you’ve really blasted through that workout challenge!
Holy moly Lori, that’s a tough workout. I’m impressed!
I can’t believe you’re in week 3 already either. Time sure is flying, luckily we have 1 extra day this year 🙂
That’s an amazing workout Lori. You are so dedicated and I admire you! I do cardio almost everyday but am less consistent about weights.
LOVE!!!!!!!!!!!!!!!!!! All my workouts are about drop sets!!! I know – people say not to do them days in a row but every workout & most of my exercises consist of drop sets!!!! I mix it up but these are a constant for me!
That sort of a workout with weights requires committment. You have my admiration!
Were you able to lift your arms to brush your hair today? Or are you wearing a hat?
I may need to steal that workout tonight – I really need to up my strength training! Hope you have a great day!
Fantastic! I wish I could get motivated enough to be burning iron like you. Way to inspire!
Could you grab a 5lb and 7lb weight (or 10 and 2) and tie them together and use those for a 12lb? Was thinking holding both without some kind of tie might be dangerous if they slipped out, but together might work. Not sure, just a thought.
Wow! What a work out! I am so confused about what to eat before and after working out. Is there a guide line about what to eat before and after cardio and weight resistance?
Tami – there are a lot of different guidelines on what you should/shouldn’t eat with workouts and they are all different! There is somewhat of a general consensus to eat within an hour of your workout and to have a mix of carbs and protein. If you do heavy weight lifting, go higher on the protein and make it easy digestible protein.
Those drop sets sound really tough – I have never done them.