Saturday, April 3, 2010


This week I amazed myself. Temporarily.

Using free weights, dumbbells only, I did an hour plus some workout for my upper body. Biceps, triceps, back, shoulders, chest. I started low in weights and was determined to seek that goal of finding the heaviest weights I could lift. I was thinking in the range I had been working out, eight to 12 pounds. I knew I would be going up to at least fifteen pounds this workout.

I started with ten pounds and increased to 12, then 15, then 18 pounds on each cycle, and did a decreasing amount of reps--12, 10, 8, 6. I even did an extra cycle of 12 pounds of ten reps.

What surprised me was that I could do more than I thought I could do. I was able to get up to 18 pounds, 6 reps, on dumbbell curls (biceps), dumbbell curls (triceps), one arm dumbbell rows (back), bent over raises (shoulders), and dumbbell bench press (chest).

I threw in a few more cycles of dumbbell flyes and seated dumbbell press, which is where I maxed out at 10 pounds, as well, a whole 'nother cycle of ten pounds, ten reps for all seven exercises, and my total weight lifted for that session was about TWO TONS! I was so surprised and proud of myself!

I was talking to my son, who powerlifts, and asked him how many pounds he typically lifts during a session. I knew it was going to be somewhere out there, but a girl has to have something to shoot for, right?

Ba-dum-dum. He said--oh, lemme add it up.....13,400 pounds. Nearly 7 tons!

I know I'll never reach that. I'm a girl and I'm pushing 54 years old. Not gonna happen. And not that I want to. That's not my goal. My goal is to do a time efficient workout, finding weights that are a little stressful, not impossible, and to leave me tired but not wasted.

And, honestly, it didn't occur to me until a couple of days later that, well, I was thinking way too small in terms of weight. I could do a more efficient workout if I could eliminate a few of the types of exercises I do and increase the weights. The plan is to lift four cycles, with increasing weights of 12, 15, 18, 21 for only five exercises--dumbbell curls (biceps), dumbbell curls (triceps), one arm dumbbell rows (back), bent over raises (shoulders), and dumbbell bench press (chest).

And let's see how that goes.
Thursday, April 1, 2010


Four and a half miles on the bike in 30 minutes. Concentrating on not falling off and trying to pick up my speed.