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Michele's training


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I use http://www.getanedge.com which so fare is not bad since I am not really used to working out with weights at home.

Any suggestions on what I could improve woudl be great.

yesterday I did:

 

Lying Cross Body Extension:

Set 1: 5 reps | Set 2: 5 reps

 

Dumbbell One Arm Row - elbow close:

Set 1: 15 reps @ 10.0 lbs | Set 2: 10 reps @ 10.0 lbs

 

Dumbbell Lateral Raise:

Set 1: 15 reps @ 5.0 lbs | Set 2: 10 reps @ 5.0 lbs

 

Dumbbell Rear Lateral Raise:

Set 1: 15 reps @ 4.0 lbs | Set 2: 10 reps @ 4.0 lbs

 

Dumbbell Concentration Curl:

Set 1: 15 reps @ 5.0 lbs | Set 2: 10 reps @ 5.0 lbs

 

Dumbbell One Arm Triceps Kickbacks:

Set 1: 15 reps @ 4.0 lbs | Set 2: 10 reps @ 4.0 lbs

 

Elevated Toe Touches:

Set 1: 20 reps | Set 2: 15 reps

 

Alternate Heel Touches:

Set 1: 17 reps | Set 2: 17 reps

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Any suggestions on what I could improve woudl be great.
I am not a big fan of isolation exercises i.e. lateral raises, concetration curls, kickbacks. I would suggest doing compound exercises.

 

Dumbbell (DB) Floor Press or Push-ups (Chest/Triceps)

Bench Dip (Triceps. you can use a chair or a sofa)

DB Shoulder Press (Shoulders/Triceps)

DB Rear Delt Row (Rear Shoulder)

DB Overhead Squat (Posterior chain/back/legs to a lesser extent)

Thruster (Squat with a shoulder press)

http://www.crossfit.com/cf-info/excercise.html

Step up and Press (legs and shoulders)

http://kettlebellinc.com/exercises/index.php

DB Hammer Curl and Shoulder Press

http://www.exrx.net/Lists/Directory.html

 

Exercises

http://www.crossfit.com/cf-info/excercise.html

http://www.exrx.net/Lists/Directory.html

 

Lying Cross Body Extension

What exercises is this and what muscle group does it work? The link you posted requires me to register.

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Lying Cross Body Extension:

 

Face down on mat, arms ; les straight palms down forehead on floor. Raise head, right arm ; left leg together up ; out, pause, then slowly lower. Alternate sides reaching out ; up, moving slowly..

 

 

I'm pretty new to working out with free weights so I really appreciate any help and suggestions on how to improve

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thanks for your help. I will have to do some searching online to find a description on how to do the workout you suggested since I have no idea how to do them
Sorry, I didn't know you were a beginner. If you have any specific questions PM me or post them on your journal.

 

Sample Routine

DB Floor Press is a DB Bench Press but this exercise is done lying on the floor on your back instead of a bench. http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

DB Row (upperback/bicep)

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

DB Thrusters (shoulder/legs) Scroll down to the middle of the page.

http://www.crossfit.com/cf-info/excercise.html

Hammer Curl (biceps/forearm)

http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

 

 

Bench Dips can be done without a barbell (BB) Plate

http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html

DB Rear Delt Row (Rear Shoulder)

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.html

DB Shoulder Press (Shoulders/Triceps) I do them standing.

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

DB Overhead Squat

In this clip the person is using a kettlebell instead of a DB. It doesn't matter which one you use.

http://kettlebellinc.com/videos/index.php?vid_id=14

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great thanks.

so I guess I won't have an excuse not to workout tonight

when do you usually do your workout? when I run I usually do it in the morning before I eat breakfast since I read that I would burn more fat that way.

should I do the same thing with strenghs training?

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confused!!!

 

I just read that I should not eat any fruit and vegtables after 7pm because they will turn into fat.

I'm confused. I thought I should eat tons of fruit and vegtables and avoid carbs. what should I eat past 7pm?

I read on vegan bodybuilding & fitness that after eating anything else than fruit and vegtables I shouldn't consume any more fruit. I tried to do that today but don't quiet understand why I shouldn't eat fruit later on.

 

any kind of help would be great

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when do you usually do your workout? when I run I usually do it in the morning before I eat breakfast since I read that I would burn more fat that way.

should I do the same thing with strenghs training?

I usually lift weights in the afternoon or evening because I am not a morning person. Do NOT lift weights on an empty stomach! You need to consume calories before you lift or you may not have enough energy to make it through a weightlifting session.

 

As far as your question about fruits and vegatables I would suggest that you post your question on the Health and Nutrition Programs Forum viewforum.php?f=6

 

My last meal before bedtime is always dark leafy green vegetables and I am not fat. I don't know about fruit.

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hi veganmomma,

I just did the first 4 of the Sample Routine (I can feel the burn) .

It seems to me that the rest are similar or the same as the once I did. Please let me know if I am wrong and just didn't see the difference.

I really enjoyed the workout thanks again!!

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04.11.2007

1 banana

Baby carrots

1 pear

1 slice watermelon

1 slice of bread with almond spread

1 portion of vegetables and rice (from yesterday)

1 cucumber with oil and vinegar

Db press 3kg 3x15

Db bent over row 3kg 3x15

Db thrusters 3kg 2x15 1x10

DB hammer curl 3kg 2x15 1x10

Db fly 3kg 3x15

Db side bend 3kg 3x15

1 slice of bread with tomato past and spices

 

 

 

am i eating to much?

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hi veganmomma,

I just did the first 4 of the Sample Routine (I can feel the burn) .

It seems to me that the rest are similar or the same as the once I did. Please let me know if I am wrong and just didn't see the difference.

I really enjoyed the workout thanks again!!

Which exercises are similar to the ones you did before?

 

should I do some sort of stretching before or after my workout?
You should definately stretch after you lift weights. Some people stretch before they lift while others don't. I don't stretch before I lift weights, however I think it is a good idea to do a warm up before you lift. A light jog or jump rope and 2 warm-up sets with a weight that is lighter than you will use for your "working sets." Your warm-up should not be any longer than 10-15 minutes total.
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04.11.2007

1 banana

Baby carrots

1 pear

1 slice watermelon

1 slice of bread with almond spread

1 portion of vegetables and rice (from yesterday)

1 cucumber with oil and vinegar

Db press 3kg 3x15

Db bent over row 3kg 3x15

Db thrusters 3kg 2x15 1x10

DB hammer curl 3kg 2x15 1x10

Db fly 3kg 3x15

Db side bend 3kg 3x15

 

am i eating to much?

Add up the calories and then I can answer your question.
1 slice of bread with tomato past and spices
Your post-workout meal is not enough. How many grams of protein and carbs are in 1 slice of bread and tomato paste? I would suggest that you have a shake if you have a blender.

Tofu

Fruit

Soy Milk

Omega 3's (flax seed oil/seeds grinded)

Ice Cubes

If you don't have a blender mash all the ingredients up in a bowl with a potato masher minus the ice cubes.

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You should definately stretch after you lift weights. Some people stretch before they lift while others don't.

 

I just strech before exercises concerning my legs.

I was ordered ( ) to do lots leg-exercises: DB Squats, DB Deadlifts, DB Lunges.

So I started to strech always before doing such exercises, cause I had so many strains in the thights. For other exercises I do not.

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