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Reply #3: Sunday, 29 November 2009 [View All]

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Home » Discuss » DU Groups » Health & Disability » Exercise and Fitness Group Donate to DU
ZenLefty Donating Member (1000+ posts) Send PM | Profile | Ignore Sun Nov-29-09 02:30 PM
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3. Sunday, 29 November 2009
Squat
Warmup: 135, 12 reps
225, 20 reps
225, 10 reps
I started a modified 20 rep squat routine last week. They're brutal. By the 16th rep, you can't get enough air in your lungs. By 20, your legs have turned into a gumby-like rubber texture, and may refuse to carry you around the gym or walk you home. Arrange for a ride if necessary.

Pullovers w/ dumbbell
70, 2 sets of 20 reps
Light pullovers are kind of a recovery from the set of squats I just did.

Straight-legged deadlift
135, 4 sets of 10 reps

Shrugs
135, 4 sets of 10 reps

I superset the deadlift and shrugs and I go light, focusing on proper muscle contraction and good breathing. When superset together like this, it really gives me a good burn.

21's
45, one set of 21
My old lifting instructor simply called these 21's. It's a standing barbell curl with a straight bar; first 7 reps are halfway up, next 7 reps are from halfway to all the way up, an the third are full range of motion barbell curl. I could have gone much heavier but I was just looking for a quick cooldown.

Seated Calf Raise
180, 12 reps
205, 10, 10, 9 and 8 reps
No cheating on these. I'm working on my calves, not my ability to lean back and pull the weight with me.

Butt Ups
Body weight + 25, 5 sets of 10 reps
I'm not sure what these are really called. You pin yourself in a contraption that sets you at a 45 degree angle, facing down. You bend at the hips, back straight, until you almost touch the floor. Your butt muscles pull you back up straight. The motion is like doing a reverse sit up, so I call them Butt Ups. Feel free to tell me what they're really called, but I'll still call them Butt Ups. I usually do these while hugging a 25.

Sit Ups, Hoist machine, obliques
70, 4 sets of 16 reps
The seat on the Hoist machine swivels so you can work right and left obliques. I alternate when doing these, one side then the other. I'm not sure if they're really doing any good, seems like I get a better burn doing leg lifts from side to side.

That's it for this week. :)
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