If you’re do strength training 3-4 times per week you have two choices: 1) You can rotate body focus areas such as shoulders, legs, chest… or 2) do exercises from each major area each of those 3-4 days, even working multiple area’s simultaneously.
-For chest, try push -ups, chest fly or press
-For legs, try lunges or straight leg dead lift
-For triceps try extensions, dips, or kick backs
-For biceps try hammer curls or turned out curls
-For shoulders try lateral raises or shoulder press
-For back try a one-armed band row or lawnmowers
There are a variety of books, magazines, or web sites where you can see other example exercises. Read back into my previous blogs for some great ideas as well.
Tip of the Day
Pump of the volume! Weight training builds muscle tone, increases bone density and increases your metabolism.
*- I haven't been recieving many comments as of late. I hope that you are all still enjoying the blog and that I address issues that are of concern to all of you.- Paula
** Tip of the Day- Try flavoring fish, chicken and vegetables with a drizzle of flavored vinegar for a boost of flavor, that's low in calories.
08/09/11- Exercise Journal- Wednesday
Strength training- Trainer
Low-back row-
40lb for 15, 40 lb. for 10, 50 lb. for 8, 50lb for 8
Triceps pushdown-
30 lb. for 15, 40 lb. for 10, 30 lb. for 8, 60 lb. for 8
Back pull ups-
140 lb. for 15, 130 lb. for 10, 130 lb. for 8, 130 lb. for 8
Triceps kickback-
10 lb. for 15, 12 lb. for 10, 15 lb. for 8, 15lb for 8
Pull-down
50lb for 15, 60 lb. for 12, 60 lb. for 10, 60 lb. for 10
Dips
Single arm bent over, back row-
8lb for 15, 10 lb. for 12, 15lb for 10, 20 lb. for 10
Overhead cable triceps extension-
3 plates for 15, 4 plates for 12, 5 plates for 10, 6 plates for 10 strength training
Wednesday 08/09/11-Exercise Diary:
DVD Yoga - 55 min
Wednesday 08/09/11- Eating Diary:
7 am- 4 egg whites (67 cal)
2 oz. oatmeal ( dry weight) (221 cal)
11 am- protein shake (160 cal)
2 p.m.- 5 oz mahi mahi (144 cal)
3 oz quinoa ( 150 cal)
8 oz vegetables ( raw or steamed) (88 cal)
3 oz sweet potatoes (oven roasted in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
1/2 tsp uda or flax oil (65 cal)
6 p.m.- 3 oz turkey breast (149 cal)
8 p.m.-5 oz. scallops (pan seared) (145 cal)
3 oz beans, Adamame (frozen then thawed) (144 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
TOTAL CALORIES: 1641
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