Strength Training

Saturday, August 18th, 2007...6:32 am

Strength Training

I have added strength training to my health program this week. I have a Bio Force machine (I’ll write a review on this machine at some point, but I really like it) and some dumbells.

Monday, Wednesday, Friday (about 20 minutes)

Squats - 3 sets X 15 reps X 0 lbs (just using body weight to start)
Calf Raises - 3 x 15 x 0
Leg Extension - 3 x 15 x 70 (35 lbs on each side of the Bio Force machine)
Leg Curls - 3 x 15 x 40 (each leg)

Tuesday, Thursday, Saturday (about 40 minutes)

Seated Chest Press - 3 x 15 x 70
Chest Flye - 3 x 15 x 30
Ab Crunch - 3 x 15 x 60
Oblique Crunch - 3 x 15 x 40 (each side)
Bicep Curl - 3 x 15 x 10 (each arm)
Bicep Curl - 3 x 8 x 15
Bicep Curl - 3 x 4 x 25
Lateral Arm Lift - 3 x 15 x 5
Standing Press - 3 x 15 x 10

I’m going to total up the amount lifted and then include that in my weekly graphing - so the goal is to see the total weight go up over time. I am expecting there will be weeks when it goes down because I miss days - like next week I’ll be traveling some - but in general I’m looking for a couple of weeks of stability followed by increases as I move up the weights. It’s kind of weird to see it added up, but for the week this is 63,360 pounds lifted or otherwise moved. I’m not used to feeling sore like this, but it’s a healthy sore feeling like I am doing something, which is good.

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14 Comments

Filed under Exercising

Tags: weight training, strength training, strength, dumbells, bio force, exercise, obese, fat

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14 Comments

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August 18th, 2007 at 7:37 am

Thanks for posting this. It helps to see what others are doing as they start lifting weights. I’m just beginning myself, and wondering if the exercises I chose are “balanced”….they are similar to what you are doing. Nice to have that comparison.
48) { this.width = 48; this.height = 48; } ; if (this.width < 48) { this.parentNode.href = 'http://www.gravatar.com/'; this.parentNode.title = 'Gravatar'; this.src='http://www.gravatar.com/avatar.php?gravatar_id=5d31ca356e8d9be83c5d3681ad318e64&size=48&default=http://www.mybloglog.com/buzz/images/pict_none.gif'; this.onload=void(null); }" alt="MyAvatars 0.2"/> kathyj333
August 18th, 2007 at 8:08 am

Yea, John. You’re doing great.
48) { this.width = 48; this.height = 48; } ; if (this.width < 48) { this.parentNode.href = 'http://www.gravatar.com/'; this.parentNode.title = 'Gravatar'; this.src='http://www.gravatar.com/avatar.php?gravatar_id=0e98dae5d4980a3cc6b81b9b0875094f&size=48&default=http://www.mybloglog.com/buzz/images/pict_none.gif'; this.onload=void(null); }" alt="MyAvatars 0.2"/> Lady Rose
August 18th, 2007 at 9:31 pm

Strength training is really good for you! Your workouts sound great and very inspiring.
48) { this.width = 48; this.height = 48; } ; if (this.width < 48) { this.parentNode.href = 'http://www.gravatar.com/'; this.parentNode.title = 'Gravatar'; this.src='http://www.gravatar.com/avatar.php?gravatar_id=8350eba0ffd0160d379d2a114a220eab&size=48&default=http://www.mybloglog.com/buzz/images/pict_none.gif'; this.onload=void(null); }" alt="MyAvatars 0.2"/> Michelle
August 19th, 2007 at 9:53 pm

Keep up the good work! I love weight training…so much that sometimes I “skip” my cardio on those days (which isn’t very good to do).

Stretching before and after your workouts could help with the soreness factor, increases flexibility, and will reduce the likelihood of injuring yourself.

As for traveling, there are a few things you can still do at the hotel if they don’t have a fitness room (e.g., squats, crunches, push ups, etc). I actually have bands that I throw in my suitcase to use those if I’m going to miss a weight training day.

I tried clicking on the link you had in your most recent post on movie theater popcorn, but it kept going to an error page. I’m definitely interested in reading about that because that is something that I have eating once a week lately. :-/ Not good.

Michelle
Weekly Update - 8/19/07 : John Is Fit
August 19th, 2007 at 10:11 pm

[...] built an initial strength training program and stuck to it every [...]
john
August 19th, 2007 at 10:15 pm

Thanks for your comments Michelle - and for pointing out my link was hosed. I fixed the article and here is the link to the popcorn article directly:

http://www.johnisfit.com/2007/08/05/movie-theatre-popcorn/
Jennifer
August 20th, 2007 at 1:49 pm

John, this website is great. I’m so happy you are on the path towards the healthier you! My family has always struggled with weight problems. It has inspired me to get involved and be more fit myself. I’m a chef and healthy living expert now, let me know if there is anyway I can help.

Take care and be strong!

-Jennifer
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August 22nd, 2007 at 8:03 am

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September 27th, 2007 at 11:46 am

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The Diet Pulpit » Blog Archive » Miracles of the Scale
October 2nd, 2007 at 5:52 am

[...] of 7.8 lbs. 8/18 Lady Rose lost half a pound for week 68. 8/18 Christine lost .6 lb this week. 8/18 John has added strength training to his getting healthy plan. 8/15 Kathy is down 2.5 lbs for this [...]

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