I *love* to lift weights. However, I do not want calloused hands, because that's gross. I wear gloves to lift weights, but it was really tough to find leather-free gloves. I found Valeo gloves at Vegan Essentials (here).
I do an hour of cardio and 30-40 minutes of weightlifting Monday through Friday mornings, take Saturdays off, and then do an hour of cardio on Sundays (usually bike riding outside, instead of treadmill or elliptical). For the elliptical, I use resistance level 6. For the treadmill, I go back and forth between running 6 miles at 6 mph on 0.5% incline or running 3 miles at 6 mph then running 2.5 miles at 5 mph on 5% incline.
Monday - back
* lat pulldowns 4x15 70-80 lbs (machine) (for reference, this is ~2/3 of my body weight)
* low seated rows 4x15 70-80 lbs (machine)
* close grip pulldowns 4x15 70-80 lbs (machine)
* dead lifts with 25 lb dumbbells (too easy this morning, so this will be increased next week to 30 lb dumbbells)
* bench rows 4x15 with 20 lb dumbbells (this will be increased next week to 25 lb dumbbells)
* crunches 50 total
* oblique twists 50 total with 10 lb weight
Tuesday - chest
* chest press 4x15 with 20 lb dumbbells
* chest flies 4x15 with 15 lb dumbbells
* incline press 4x15 with 15 lb dumbbells
* incline flies 4x15 with 15 lb dumbbells
* assisted push-ups 4x15 (use the weight bench for assistance)
* crunches - 50 total
Wednesday - shoulders
* shoulder press 4x15 with 15 lb dumbbells
* front raises 4x15 with 15 lb dumbbells
* lateral raises 4x15 with 10 lb dumbbells
* shrugs 4x15 with 10 lb dumbbells
* crunches 50 total
* oblique twists with 10 lb weight - 50 total
Thursday - arms
* hammer curls 4x15 with 20 lb dumbbells
* bicep curls 4x15 with 20 lb dumbbells
* tricep pushdowns 4x15 80 lb (machine)
* tricep overhead extensions 4x15 with 20 lb dumbbell
* weight increase needed in the next couple weeks
* bench dips 4x15
* crunches 50 total
Friday - legs
* walking lunges 132 total lunges (66 per leg) with 15 lb dumbbells
* squats 4x15 with 15 lb dumbbells
* calf raises with 15 lb dumbbells
* hip abductor 4x15 80 lbs (machine)
* hip adductor 4x15 65 lbs (machine)
* weight increase needed in the next couple weeks
* crunches 50 total
* oblique twists 50 total with 10 lb weight
After working out, I enjoy a protein smoothie. I use 1 cup soy milk, 1 banana (frozen is the best to make it thick!), 1 cup frozen strawberries (about 6 berries), 1 cup frozen blueberries, 2 tablespoons finely ground flaxseed (for healthy fats), and 2 tablespoons of Manitoba Harvest hemp protein 70. I was using 1 tablespoon of Nutribioitic rice protein, but I eat rice so I wanted something different. The hemp adds a really nutty/savory flavor to the smoothie.
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