I cannot remember the web site I found when I started to strength train with dumbbells. Might have been A Workout Routine and/or Nia Shanks or a combo.
I started with something super simple. Something I thought I would actually do, plus using what I had around. I think I was doing a MWF program? So funny what a blur it is to me now.
Vertical push and pull. I chose seated dumbbell overhead presses & chin-ups with assistance bands.
Horizontal push and pull. I chose bench press and dumbbell rows.
Squat and Deadlift. I chose goblet squats and either DB deadlifts or I may have had a cheap barbell then but no squat stand.
Two days later and I’m still feeling far less than fully recovered. But, I’m on schedule this week and Thursday’s are either a rest or active recovery day.
Today, I worked up to about 90% of my max 1-rep clean and then the HIIT was three 5-minute AMRAP’s of jump rope, thrusters and burpees, front squats and burpees and clusters and more burpees.
I really need a rest day, but I may go for a jog. ?♂️
4.5 miles this morning. I’m finally figuring out a running pace that keeps my heart rate where I want it for low HR training. Amazing how much better I feel. Sitting here on my first work meeting. I’m 27.9% complete running across Tennessee as of last night.
I have a homemade poster with a quote that says: “You don’t get big & strong from lifting weights, you get big & strong by recovering from lifting weights!”
It’s a reminder to myself to get enough sleep, to eat my groceries, and to take rest days seriously.
@HMom16 I have a Beachbody membership. The annual fee is $100/year and I have access to all kinds of programs from more traditional style lifting to yoga and everything in between. I figure since my gym is only $150/year I’m still doing pretty well. They have programs for beginning up through advanced. I tend to do the ones that are more like traditional lifting. My favorites are the P90X series, Body Beast (very traditional lifting), and 80 day obsession. Those are 3 month long programs. 21 day fix and LIFT 4 I also like, but are shorter. I don’t do any of their nutrition stuff.
The program I am doing now is called “The Work” by Amoila Cesar. It’s 6 weeks, 5 workouts/week and 1 range & repair video/week. But he says we can do the range and repair as often as we’d like. I figure my creaky immobile body could stand to do all 6 every day, but I have been trying to do one/day. They are only 20 min and focus on 1 area per video. I have enjoyed this program a lot. It works on functional movement - lots of power and agility. Those are big weaknesses for me, so it’s been fun (and humbling) trying to improve.
FWIW - I’ve been lifting for over 30 years. I was taught in HS by a VERY good power lifter PE teacher. For most of my life, I’ve done my own thing. I usually did old style type workouts, but then I started to branch into cross fit style workouts (stolen from the internet). But then in Oct '17 when I was waiting for an MRI for a torn meniscus, my good internet running bud convinced me to join and also join her online workout group.) I was hesitant, but I am so glad I did. I’ve enjoyed it much more than I ever thought I would! I work a lot harder when someone is telling me what to do. and if I think “I can’t. That’s impossible” and then see the cast doing it, well then “Maybe I can too.”
I agree totally, but then the little devil ? over my right shoulder tells me and the angel ? on my left shoulder that I’m getting behind on my weekly running mileage.
@ClassicMom98 I’ve seen the Beachbody commercials recently on late night TV. They’re really ramping up their advertising.
@sushiritto I HATE those commercials. They make it look stupid and cheesy IMO. I think they take the goofiest moments of each program. My family was making fun of them before they realized that is what I do. The programs are much harder (or some of them are anyway) than what they show on TV. I’m guessing they are trying to sell more to beginners.
I have been keeping up with my lightweight goals, but looks like they’re going to be stalled starting tomorrow.
Boss is dealing with possible COVID. I’ve been called upon to handle something my boss was supposed to do, that is time sensitive, so I have to cram it in tomorrow and possibly over the weekend, to be prepared for meetings next week. She had a different backup person, but that person is going on vacation next week, so she can’t represent our organization and the time she devoted to the project is now wasted. (Thanks for listening - I really don’t mind stepping in, but a little more time would be great).
@FallGirl Weren’t you tempted to add on that last .03 ?
Didn’t get my extra little run in after work last night, since work didn’t end until 8 pm, so I got out for 5.1 miles this morning. That’s more than I like to do the day before a longer run (hoping for 10), but I want to keep my progress in the Great Race Across Tennessee. I’m over 27% there! Really beautiful, dry day here.
I think my goal for the next week+ is to not die. I’ve been struggling lately. The workouts are killer. Running today was better than yesterday. Yesterday was mid 70s, 100% humidity (at 4:30am) and windy rain! It was my worst run in ages. I quit early and just walked it in. This morning was the same except the t-storm passed to the SE. I stayed in the hilly neighborhood behind me in case it stormed. While it was slower than usual, it didn’t feel as bad as Thursday and I didn’t quit. Both days, the workouts about killed me, but I was happy whilst dying. They really are fun even if impossible for my current level of fitness. I would like to try the program again - but after a week of active rest - and then I’ll probably finish phase 3 of P90X that I quit when the gym closed and i had no pull-up bar at the time.
I hope next week’s weather is a bit better. The air is still very heavy and makes it hard for me to breath.
Oh yeah - I saw that the latest flooding completely demolished a section of our paved trail. There’s nothing left. It’s not a part I’ve run on in awhile because the footbridge that was washed out in Oct '18 still isn’t rebuilt. But still, wow. I guess if we want FEMA to pay for it, we will have to wait another 2 years before the trail is back to normal.
LOL. I was just so miserable, I was on my way back and saw H (on his walk) and yelled “I’m going home”. Didn’t even look at my distance, if I had I would have run the 0.03!
Continuing with my 15 min of strengthening + getting outside. I’ve been running an hour the last few days, but walked 6 miles instead today. Hurray for consistency!
