My arms....you whack a doos! LONG
OK, you people need to be around for all eternity. Serious ego boosters, y'all. I am now posting my weight routine as many people have asked about my arms and I am too lazy to answer the PMs individually.
I started lifting weights at 5 months out to counteract osteoporosis- prior to this, all my exercise had been in the water, and I knew that a body needs weight bearing exercise (on land) to enhance calcium deposition into bones. What I did not realize was how much I would enjoy it, nor how much it would improve my appearance. I used my 2 free personal trainer sessions to teach me some free weights and machines, then followed his routine for 4-6 weeks. Every 4-6 weeks I meet with him again and he modifies my routine- types of exercises, amounts of weights, different stances with the free weights, etc.
When I started, I had so much excess flesh at my upper arms that I could literally snap my arms and make a cracking noise ( think of Indiana Jones and his bullwhip) with said excess fle**** was quite disgusting and unnerving to my family, but soon they would ask me to "snap my floosh" and entertain them during long car rides. I am very, VERY relieved to say that I can no longer do this. My floosh snapping days are over. Here is how I did it:
Bear in mind that I did NOT exercise or lift weights prior to surgery ( except for swimming) and that I do not know all the names for the weight training maneuvers. I also had a trained professional teach me these things, and choose the amount of weight for each exercise. YOU SHOULD TOO.
Pounds I used are in parentheses
Week 1---- 8-15 reps of each, 1 set
Week 2 ---- 8-15 reps of each, 2 sets
Week 3 ---- 8-15 reps of each, 3 sets
Week 4---- 8-15 reps of each, 4 sets
Weeks 1-4
Lat pull down (50)
Overhead seated press, sitting straight up (12)
Bicep curls w/long bar, standing (20)
Tricep extension (30)
Seated Forward Chest push ( like bench press I think ) (25)
Squats, arms in front
Hip raises
Lower back swing
Note upper and lower body done on same day
Weeks 5-16
Upper body one day, lower the next, rest, repeat
8-15 reps, 3 sets
UPPER
Inclined seated overhead press ( leaning back about 30` ) (12)
Lat arm raise (8)
Bonecrushers ( reclined, elbows to ears, triceps only) (10)
Biceps curls w/hand weights, standing ( 10)
Assisted chin up (easiest setting, 18 on our machine)
Assisted Dips ( easiest setting, 18 on our machine)
Wood chop UP direction (30)
Low back row ( 40)
Modified Push ups starting at 45` against bar
LOWER
Squats, arms in front
Hip raises
Leg extension (25)
Hamstring curl (25)
Leg push ( 40# each leg, did individually)
Hip Abductor/adductor (60)
Inclined sit up w/10# medicine ball thrust off chest
Lower body swing
Weeks 16- current - about 3 x weekly
Circuit weight- continuous alternating between stations, little or no rest between stations
Similar exercises to above with free weights but balance added as well- eg doing biceps curls on one leg then the other, Lat arm raises while lunging
I'm sorry but I don't know the names of all these maneuvers.....
Modified 45` push ups on bar
Chest row - hanging under bar and pulling up, legs are extended
Bar dips
Lunges
Biceps curl long bar (30)
Biceps curl dumbells standing on one leg (10 in each hand)
Overhead biceps ( elbows to ears then lift) (10 each hand)
Waist to shoulder extended arm raise ( arms in front of you) (10 total)
Core work- 8 mat exercises, I couldn't even begin to describe them but I hate them - I'd rather do 60 more minutes of cardio than one more minute of Core. Ugh.
Again, the most important part of all this was getting a trainer to assist in making the routine, teaching me the correct technique, and selecting the weight amount- please get the proper training for this!
XOXOLori
I need descriptions, so I can do them.
Anne
10,000 steps walking challenge coordinator to register; http://10000steps.org.au/ and then pm me your email and I will link you to the challenge.
10,000 steps walking challenge coordinator to register; http://10000steps.org.au/ and then pm me your email and I will link you to the challenge.
http://www.abc-of-fitness.com/info/fitness-exercises.asp
thanks Lori! You were the topic of conversation during my training yesterday! I can make the same sound that you make, and I was telling my trainer about how great your arms look, and how I need to pick up the pace. I commented on your arms on a thread yesterday and my jealousy there of! Thanks for workout routine. Now I can show my trainer, and prove to him that it can be done! ( I told him 8 weeks.. that's when you noticed results, right? I see results on my shoulders, biceps, and that little muscle that runs diagonally on the outside of my are, but my triceps... batwings!)
If I can avoid plastic surgery on my arms, I will follow your routine like the bible.
