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These sound like a good start. Is there a reason you don't want to hit a gym?
I'm nursing a jacked up sacrum. It's recently started to feel good but today I did deadlifts for time and my form went to crap and I had to drop down 20# and make sure I stretched really good once I got home. In fact, it's time to stretch again!
Anywho, here's what I do:
Crossfit a few times a week
Barbell at my CF gym, whi*****ludes deadlift, back squat, press, and bench press with lots of accessory work
Personal Training 1x/week to work on DL & BS form, learn to activate my lats, etc. I'm not athletic and none of this comes naturally to me so I need all the help I can get.
Okay, so I began lifting this week. I LOVE, Love, love it!
I've been following the exercise portion of this plan: http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1 .html
I exercise at home. So I use lots of alternatives to the machines and the barbells.
Please share any part of your weight lifting you feel comfortable posting.
Day 3 looked like this for me.
(1) Leg Press
My ALTERNATIVES:
2 x 12 https://www.youtube.com/watch?v=2sRzh9loTbM
1 x 12 http://www.shape.com/fitness/videos/bodyweight-move-better-leg-press
(2) Leg Extension
My ALTERNATIVES:
2 x 12 https://www.youtube.com/watch?v=Nt3CMsVgKZU
1 x 12 https://www.youtube.com/watch?v=ApUNzIkY8SU
(3) Wide-Stance Barbell Squat
My ALTERNATIVES:
3 x 12 https://www.youtube.com/watch?v=4ts4tmPr9VQ ** https://www.youtube.com/watch?v=mXw6kwiow7k
(4) Seated Leg Curl
My ALTERNATIVES:
3 x 12 https://www.youtube.com/watch?v=iEQ01J46Kxs *** https://www.youtube.com/watch?v=xSjmKTf4QbA
(5) Standing Calf Raise
My ALTERNATIVES:
3 x 12 https://www.youtube.com/watch?v=xw3JVJVfX9g
(6) Seated Calf Raise
My ALTERNATIVES:
3 x 12 http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-seated-one-leg-calf-raise
Lots of jump roping, air boxing and jumping jacks in between the weight lifting.
Marie.
Thanks! You too. I will update next Monday, if I'm not dead.
VSG: 3/12/15
I wish you all the best on Saturday and I will be thinking of you as I am running. I want to hear all about it. You will do it
Race week!
Monday-Supposed to do 4 miles, but I have the childrens so doubt I get it in.
Tuesday-rest
Wednesday-3 mile run
Thursday-rest
Friday-2 mile run
Saturday- Mt. Taylor 50k. 6,800 ft. of elevation gain, topping out at 11,300 ft.
Sunday-dead
VSG: 3/12/15
Some day I will start lifting weights again, but right now my body just wants yoga.
M - yoga
Tu - run
W - pilates class
Th - run
F - piyo class, tai chi class, pilates class
Sa - probably running on Sa instead of Su
Su - yoga (and the Ren Faire!)
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Hello All,
I'm in search for a personal trainer. I keep doing the google thing and ending up on random websites in a sea of trainers. lol! I'm just wondering if anyone out there has any experience with a personal trainer in Atlanta, that they enjoyed. So if you've used someone or know someone let me know.
