New Workout Routine

[wombat_revenge]

So here I am again trying to get into shape... This is my new routine for the remainder of winter/spring. If you know more about lifting than I do (and that's not hard) please comment. I'm trying to consolidate Wednesdays to do less exercises but be equally effective. I'm doing 3 sets of 5 reps, adding one rep a week until I'm doing 10 reps,

Comments

[caillte]

ok, if your back is spasaming when you're lifting, you need to work that more. and you have nothing for your lower back at all which is very veryvery very bad. the excersises for your lower back will also work your abs a little as well. and a good "core" work-out (your abs, lower back, mid back and glutes) are Pilates. a tape or a class for that is very helpful. plus, when are you doing cardio? need to do that at least three times a week, especially if you want to lose body fat percentage.

they were in my case -- as you know I'm more than a little well endowed up top and that fucks with my lower back. added to a lower back pull that never fully healed, my back was shot. than I started doing the Pilates.

aside from that, to get things going in the back/ab route, here are Cat's recs (and I know they are good cuz I dispise doing them):

1. lay on your stomach, with arms straight ahead. raise your left arm and right leg, hold for 2-5 seconds. release, do the same for right arm/left leg. do 10 reps. (one rep is both sides)

2. "the superman": lay on your stomach with arms stretched foreward. raise both arms and chest off the floor with your back, hold for 2-5 seconds. do 10-12 reps

3. "swimming": this is a little complicated. first, lay on your stomach, arms straight ahead. the movement is to lift your chest, arms, and legs off the floor so you are in a sort of boomarange shape. with chest and legs still off the floor, bring your arms out and down like a breast stroke. when your arms reach your sides, relax and start again. do 10 reps.

for abs there is a thing my trainer called the 50 or the 100. this all depends on how many reps you do.

first move: 10 (or 20) crunches
2nd: 10 (or 20) knee-ins (lay on your back, hands under your butt for support, pull your knees into your chest, then push out with out placing your feet on the floor.)
3rd and 4th: 10-20 cork screws (in crunch position, put your right ankle on your left knee, right arm is layed out perpindicular to yourself for balance, left arm behind your head, lift and twist your torso to touch your left elbow to your right knee. then switch)
5th: 10-20 leg lifts.

and now I have to go back to work.

[wombat_revenge]

HEY! It's good to hear from you again
:)

Actually, I'm totally with you on the lower back thing. The site I was looking at today didn't cover the lower back much but I've got some books at home. I wang to get a good core because god knows mine is flabby right now.

I'll try the recommendations.

How are you doing otherwise?

[caillte]

I am doing fabulous! I'm still with Dan, looking forward to Valentine's Day...he has something special planned and won't tell me. tee hee. I got layed off from Chesapeake Knife and Tool, but I'm working as a n intern at a small local accounting firm in town and going to classes. I'm going to test for my purple belt in Tae Kwon Do, Hap Ki Do and yellow belt in Gum Do on saturday.

I have this journal up which does have a pic of me and Dan if you haven't seen it already, I also have dawn_of_thorns as my creative journal that I update on occasion.

one bad thing is I tore a muscle in my hamstring. I'm curently doing PT to try and fix the problem, but as it is right now, it hurts like a mofo.