- 25 push-ups on the ground, and 25 with my feet elevated 18"
- 20, 20, and 25 rep bicep curls with 20lb weights, at a slow pace
- 10, 15, and 25 rep lunges with 20lb weights in each hand, and one foot on a chair behind me
- 15 20 and 20 overhead dumbbell press instead of lateral dumbbell raises from the last workout
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Tuesday, September 14, 2010
New Strength Training Approach
So far, I have trying something a friend used to do in college with the bicep curls. Do as many as you can rapidly, until you are tired. Doing this with the only weights I currently have, 20lb dumbbells, takes forever, and it's not going to help me bulk up. It would be a better toning exercise after gaining more mass. After completing three sets I had done hundreds of curls. I decided to start doing slow extensions and exploding on retraction. The slow extension helps tire the muscle out faster, so I am only able to do 25 on my right/dominant arm and 20 on my left. Not only is this faster to do, but it should be better for building strength faster.
I also know that I shouldn't be doing the same workout each time, so I'm going to start making changes for each one. Last time, I did lateral dumbbell raises for my shoulders, and I did the overhead dumbbell press this time. Next time, I will go back to the previous exercise for my shoulders.
I also did push-ups on the floor, and then did them on an 18" coffee table.
The lack of a crunch or sit-up exercise was not intentional. I meant to do it after lifting weights, but I simply forgot because I was so tired.
When doing my lunges with dumbbells, I noticed a popping on the left side of my knee. No pain, just an annoying half pop, half click. I think this is related to my left hip not moving right, which happens while doing sit-ups. I need to get into see the chiropractor, as it is now obvious that my pelvis needs an adjustment. I try to prolong the time between visits, because I no longer have health insurance and don't make very much money. I don't want to end up with an injury, so I need to stop being so cheap.
Today I did the following: