Category Archives: weight lifting

On the trying path…

Ok so on this path of doing this writing thing, I know I am sucking, but I am making an effort. I promise. I just got a new mini netbook to try to do it more regular. It is called the Wolvol and it is ubber tiny. I will keep you posted on this…

BTW I am actually working on a big post AND I will have you know I have once again fell into love with my workout!

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Filed under career, Crap, Friends, Love, weight lifting

Working Out 101…. ARGH

OK so it is the new year and we all know what that means, everybody wants to look like they belong on the bachelor and bachelorette. which means the gym are over crowded with the people who are just going to quit in a month (or less). I am all for people sticking with it and bettering their lives and health but you know what they say “hope in one hand shit in another see what fills first”. There are some who stick with it and that is awesome. I have worked in the fitness field for over 15 years and I know MANY success stories. Not as many as failures but I do see many people succeed. I think this is the right time to go over a few things, like how to behave in a gym. Some would call then rules I would like to think of them as gym etiquette. I know some people who can’t follow these and have been doing it for years. Those people are usually the ones that when you seen them people ignore them. Let get started…

1. Jumping in, work in, get in on that… all of those are phrases you should know and use. Those are terms for using the same equipment as you. If you need to use what someone is parked on just use your big kid voice and speak up.

2. No parking! Do not wait on equipment between sets. Someone else wants to use it and even if they don’t, pretend they do. It is good to act as if they do. You should get up and move around, its better for calorie burn and for your muscle tone, consider that free advice!

3. On that note… BEWARE of circuit training. Mind it, know it and know who does it. If you fuck up their sets they will get VERY pissy. Just ask if you can get in (see you know that  now)  they will tell you where they are in their sets. When you circuit train  it is very schedule oriented. You have set times and a set path. DON’T FUCK WITH IT!!!! Someone doing this is what inspired this post!

3. Don’t talk about food. It’s rude. Most people around you are hungry so talking about food is WRONG. Also, you are open yourself up to unsolicited advice. Trust me gym people all feel like they know all. Just go and peruse the other fitness blogs. No one knows all.

4. If you don’t know how to use something, ask. Don’t look like an ass. Ask someone who is being social who does not have earbuds in. They will be happy to help, as I said they probably think they know all anyways!

5. If you are a girl you are going to get stared at, get over yourself.

6. If you are a newbie avoid free weight rooms between 7-9. This is the hardcore time. I have been doing this a long time and I am just coming back from a lifting hiatus and I won’t lift then. You will get in the way and feel awkward leading to quitting so just stay where you belong.

 

If you have any questions on how to act or lingo please comment away…

If you have something to sound off on feel free….

 

Most importantly just don’t be a gym stat change your life find your goal, your healthy path and stay on it. Don’t be me and fall off!!! Lift on mother fuckers!!!!

 

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Filed under Hope, Uncategorized, weight lifting

>Getting the anger out through weights

>As I have already stated I work at the Y. I am a work out FREAK!! I know that idea make some sick but it has been my thing for 12 + years. It is the way I let it all go. Though I work where I lift it becomes my own world. It is wonderful. Everyone has a vice and this is mine. Every few years I change my regiment completely. Though for all of you who work out know that you should change every 6-8 weeks you also know after 2 or 3 rotations you routine varies little. I just redid my regiment completely. I am in love with what I have changed to. For the last year maybe more I have been on a leg kick with little work on the upper body minus definition. I was all about lower body strength. Now I am on an all over strength kick. I do not want to be cut or defined I want to be strong. I already know as girls go I am pretty fricking strong, but I want more. Here is my current workout… I think it rocks!

Tris, chest and shoulders

  • Kick backs, increasing5lbs per set for three sets 12, 10, 8 reps
  • Pull downs on the cable pull increasing 10lbs per set, 12, 10, 8 reps
  • Skull crushers 25lbs 3 set of 10 reps
  • Shoulder pull ups on cables, increasing 10lbs 3 set 12, 10, 8 reps
  • Cross chest cables one arm at a time, 20lbs 3 sets 12, 10, 8 reps
  • Lat raises 12lbs 3 sets of 10
  • Front raises 12lbs 3 sets of 10
  • Incline flies increasing 5lbs per set 3 sets 12, 10 8 reps
  • Dumbbell chest press increasing 5lbs per set 3 sets 12, 10 8 reps
  • 24lb weight bar squats 20 reps 3 sets
  • Running on treadmill for 30 min or till fatigue

Back and Bis

  • Hammer curls increasing 5lbs per set 3 sets 12, 10 8 reps
  • Bicep curls on cables increasing 10lbs per set 3 sets 12, 10 8 reps
  • Back extensions on stability ball with 12 lb dumbbell 3 sets of 10
  • Reverse Flies 12lb dumbbells 3 sets of 10
  • Leg raises 3 sets of 20 (I know this is abs but I rarely do abs and it helps for lower back strength)
  • Lat pull downs increasing 5lbs per set 3 sets 12, 10 8 reps
  • 24lb weight bar squats 20 reps 3 sets
  • Running on treadmill for 30 min or Fatigue

Legs ( I know my leg workout is weak but I am recovering from knee injury)

  • Incline squats increasing 10lbs for the first two set 4 sets 12, 12, 10 8 reps
  • Calf raises increasing 10lbs per set 3 sets 12, 10 8 reps
  • Leg curls increasing 10lbs per set 3 sets 12, 10 8 reps
  • Seated leg press increasing 10lbs per set 3 sets 12, 10 8 reps
  • Leg extensions increasing 10lbs per set 3 sets 12, 10 8 reps
  • Running on a treadmill till fatigue, I would never make it 30 min on leg days

This is not the order I go in I do legs twice a week every third day, typically. I have one day typically Mondays I only run because I coach soccer and after dealing with 13 three year olds I am not up to dealing with the 10-15 babies in the free weight room. I tend to bust their ball and they give it right back and after all those kids I just run till fatigue. At this point on Mondays I am dying so I tend to keep it a light day.

As you also see I do low weight squats everyday. I am desperately trying to grow an ass. This is my last attempt so it also effects my leg days as you can imagine.

Workout words I live by:
The world is divided into the have and have nots. The have nots make excuses to skip training – the weather, a flat tire. When they are in the gym, they talk endlessly, take too many trips to the water foutian. They worry about their hair. The have nots train so they can get a piece. The haves? Its all about the iron. They approach lifting like a job. Do it right the first time, don’t screw around, and never cut corners.
Time is wasting. Your set is up. Which side are you? This is your choice.

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Filed under weight lifting