Working Out...Again

Hello Peeps! We bought a weight bench AND  I'm actually enjoying using it! I found a 12 week workout for women from BodyBuilding.com called The Female Training Bible. There is a lot of information to go through and somewhere in the middle is the 12 week training guide. I absolutely love the Body Building site because it has everything. You can look up exercises and find other exercises that work the same muscle group. I especially find this useful since there were some exercises I'm not able to do yet. Like pull-ups and dips. My muscles are definitely not ready to hold up or pull up 243.6 lbs!

So far I prefer the leg workouts but that`s because I have more muscle in my legs and find it easier. I`m excited to see how my muscles are going to form. 

Alright let me break down the 12 weeks a bit for ya`ll. In general I`ll be working out 4 days a week. Cardio in the morning, weight training at night. The 12 week program is separated into 3 sections:

Weeks 1-4: 3 sets of 8-12 reps

Weeks 5-8: weight increase and 3 sets of 6-8 reps 

Weeks 9-12: weight increase and 3 sets for 4-6 reps

Each week will break down something like this:

Monday: cardio a.m. upper body weight training p.m. 

Tuesday: cardio a.m. lower body weight training p.m.

Wednesday: Off 

Thursday: cardio a.m. upper body weight training p.m.  

Friday: cardio a.m. lower body weight training p.m.  

Saturday: Off

Sunday: Off

Now my week will change depending on what days I am working in the office. Usually, I work from home 4 days a week. I`ll be figuring out my next week`s schedule when I get my work schedule Friday`s. Regardless, I will be working out 4 days a week.

Here is today's workout:

Friday: Upper Body (Weeks 1-4)

DAY:	3
DATE:	July 23, 2010
TIME:	11:30 am
CARDIO TODAY?	YES
EXERCISE	The Barefoot Dancer
DURATION	20 minutes
LENGTH OF WORKOUT:	40 minutes
WEIGHT:	65 lbs
LOCATION:	Home
MOOD WHEN STARTING:	Optimistic

 

EXERCISE	Set #1	Set #2	Set #3
Reverse Triceps Bench Press: 3 sets of 8-12 reps	15x12	15x12	15x12
Bent Arm Barbell Pull Over: 3 sets of 8-12 reps	15x12	15x12	15x12
Side Lateral Raises: 3 sets of 8-12 reps	5x12	5x12	5x12
Incline Barbell Triceps Ext: 3 sets of 8-12 reps	15x12	15x12	15x12
Barbell Curl: 3 sets of 8-12 reps	15x12	15x12	15x12

TRAINING, NUTRITION & SUPPLEMENT NOTES:

Had a migraine last night that left me exhausted this morning. I didn't do my cardio, but at 11:30 I found I had the energy to work out and followed a TV workout The Barefoot Dancer.

I didn’t work as hard as I could have but I was trying to get used to the selected exercises. I'm sure the next workout will be better.

NOTE - I realized that I haven't had any cookies in a few days. I have had mocha's from Starbucks but usually I have several cookies a day. Now that I've realized it I notice I'm not craving them either. I really hope to continue with this!