hello and welcome to another blog post. i am doing a pretty good job at posting considering i still don’t have wireless internet at my house! my blog reading and internet browsing is suffering immensely, but i am still able to type a post while offline then use verizon dial up and publish the post. it’s a pain, but it does the trick. on the upside, not having the internet at home has done WONDERS for my house! it is spotless! all my laundry is folded, my kitchen is spick & span (what the hell does “spick & span” mean, anyway? my mom always says it) and my hair dryer is actually put away. that never happens.
today i want to touch on the new weight lifting plan i have been following for the past four days. if you have no interest in weight lifting, well, this post isn’t for you!
i am not giving out exercise advice of my own, and you should consult a professional before starting any training plan, but i did want to share what i am currently doing and what is working for me.
have you heard of jamie eason?
jamie eason is by far my favorite fitness writer/fitness model /fit inspiration out there. she writes a column in oxygen magazine, is very active on her facebook page and has recently come out with a twelve week training plan on bodybuilding.com.
the plan is very detailed and has a ton of FREE information about diet and exercise. jamie includes a suggested meal plan (for both men and women) and there is also an approved foods list available to print. the meal plan is a lot like body for life (And a lot like the way i already eat)—five to six meals a day three hours apart, pairing a protein with a carb, including healthy fats.. you know the shpill. what is comforting to me is that every solid plan i read about has similar guidelines. guidelines that i know, from first hand experience, WORK.
i am NOT following her meal plan because i don’t feel the need to be that tight with my eating at this moment in my life. there are certain things like not eating starchy carbs past 7 PM and only eating fruit in the morning or after your workout—those are guidelines i don’t wish to follow right now. however, i do think those guidelines are ideal when wanting to really shape up or get super lean.
i am following her lifting plan, though! this is because i wanted something fresh and new to follow, plus this plan is free to anyone who wants it. i have been training two body parts per day lately, but it has been totally at random. one day i will do biceps + triceps and the next day shoulders + back.. then the following week i will pair biceps + back and triceps + chest.. just as long as each area was trained once a week i was happy. however, this is a more outlined regimen and it follows the basic outline of how i have been lifting currently, so i went with it!
like i said, i have done four days of the plan so far. the workouts are pretty minimal, actually, and i am used to working out for an hour each day. because i can’t sit still, i did add a bit of my own stuff for between sets instead of the suggested one minute rest.
here is a basic breakdown of the four workouts with the weights i used. i did a 5 minute / half milk warmup on the treadmill before each workout. you can go here to see each move in detail (just click on the day you wish to see.) i did modify a few moves according to what was available at my CROWDED gym.
day 1: chest & triceps.
|wide hand pushups||body weight||12||3||up & down 21 stairs 3x|
|dumbbell bench press||25# each hand||12||3||up & down 21 stairs 3x|
|flat bench dumbbell flyes||10# each hand||12||3||up & down 21 stairs 3x|
|close hand pushups||body weight||12||3||up & down 21 stairs 3x|
|standing dumbbell tri ext||20#||12||3||up & down 21 stairs 3x|
|triceps cable pushdown||25#||12||3||up & down 21 stairs 3x|
i then did a burnout set of bench dips followed by a burnout set of girl pushups, followed by a mile and a half on the treadmill. i am trying to run as much as possible since my race is two weeks away… but i just hate it.
day 2: back & biceps.
|wide grip lat pulldown||70#||12||3||up & down 21 stairs 3x|
|one arm dumbbell row||25# 1x, 20# 2x||12||3||up & down 21 stairs 3x|
|seated cable rows||80# 1x, 70# 2x||12||3||up & down 21 stairs 3x|
|underhand cable pulldown||80#||12||3||up & down 21 stairs 3x|
|dumbbell alternate bicep curl||15# each hand||12||3||up & down 21 stairs 3x|
|one arm concentration cable curl||15#||12||3||up & down 21 stairs 3x|
|standing barbell biceps curl||30#, 25#, 20#||12||3||up & down 21 stairs 3x|
i then did a burnout set of assisted pullups followed by a burnout set of light biceps curls.
day 3: legs & calves.
|45° leg press (self loaded)||130# + sled (45#?)||12||3||up & down 21 stairs 3x|
|leg extension||65#||12||3||up & down 21 stairs 3x|
|wide stance smith squats||120# + bar (15#?)||12||3||up & down 21 stairs 3x|
|standing calf raise||100#||12||3||up & down 21 stairs 3x|
|seated calf raise||45#||12||3||up & down 21 stairs 3x|
it was already past 8 PM by this time, so no burnout!
day 4: shoulders & abs.
|seated dumbbell press||15# each hand||12||3||up & down 21 stairs 3x|
|standing dumbbell straight arm front delt raise to a ‘T’||10# each hand||12||3||up & down 21 stairs 3x|
|side lateral dumbbell raise||10# each hand||12||3||up & down 21 stairs 3x|
|seated bent over real delt raise||10# each hand||12||3||up & down 21 stairs 3x|
|ball crunch||10# plate||30||3||up & down 21 stairs 3x|
|bicycle crunches||body weight||30||3||up & down 21 stairs 3x|
i did a burnout of upright rows after the delt raises (before the ab work) and then i also tacked on 10 minutes of various ab moves after the bicycle crunches because i love working my abs and those two exercises were just not enough for me.
SO, those are the first four workouts of the twelve week trainer. friday, saturday and sunday are designated rest days. since i am training for a mud run, i will probably do some running two of those three days and take one day off completely.
week two of the trainer is identical to week one, then week three ramps up to 5 workouts, two of which are dedicated solely to legs. i am excited for that, because i feel like the leg workout this week was just “meh”. however, the other workouts have been stellar! my chest STILL has DOMS from monday!
i am eager to follow the moves in this plan because while i do know several moves for each body part, i feel like i need some structure and direction so i don’t miss specific parts of each muscle group. for example—there are four parts of your shoulder you can train. jamie eason’s plan hits all areas of the shoulders, while my random weight lifting plans may have neglected a certain part of the shoulder (ahem: rear delts were totally being missed!)
i hear that in phase two (starting with week five) she jumps to six workouts a week. i can’t wait to see what phase two has in store.
after yesterday’s super detailed rundown of my meals, i really didn’t feel like documenting much today. can you blame me?
i will tell you this:
i have been baking.
recipe coming soonish.
and because this post was SO word-heavy and had nothing super exciting, here are a couple photos of the two furry rascals that i love most.
the bone hog:
the boneless basset:
check ya later!
1. who is your favorite fit inspiration?
2. how do you feel about weight training?
xo. janetha g.