01 September 2008

Weightlifting routine - September 2008

After reading Starting Strength, I made a number of changes to my workout.
  • I'm doing five sets of five reps (5x5) for the heavy full body lifts (e.g. squat, press), so I can focus on learning form.
  • Pendlay rows are a new exercise I'm using in substitution of the power cleans recommended in Starting Strength.
  • I dropped pullups and lateral raises from my upper body program. There were too many exercises and I couldn't find a way to do assisted pullups with a full range-of-movement. My gym is not pullup-friendly to short women.
  • Bicycle crunches are a core exercise, not a leg movement. However, I stuck them with the leg workout so I can get a bit more ab work in.
  • I'm pretty lazy on the cardio right now -- 30 minutes on the elliptical machine. By lazy, I mean that I could do that workout half asleep. Maybe I should increase the resistance. Another idea is to try the rowing machine. Personally, I find it difficult to do an intense workout on an elliptical or cycling machine if there is no one to push you but yourself.
Monday: Upper body and cardio
Tuesday: Legs
Wednesday: Core and cardio
Thursday: Upper body and cardio
Friday: Legs

Squat 5x5 [45 lb]
Deadlift 5x5 [35 lb]
Hip abduction 3x8 [36 lb]
Hip adduction 3x8 [36 lb]
Rotary hip [50 lb], all four directions, both legs 2x8
Seated calf raises 3x8 [90 lb]
Leg curl 3x8 [36 lb]
Bicycle crunches 2x10 [body weight]

Upper body
Bench press 5x5 [45 lb]
Press 5x5 [15 lb]
Assisted dips 3x8 [-60 lb]
Tricep extensions with EZ bar 3x8 [20? lb]
Barbell curl 3x8 [25 lb]
Barbell wrist curls 3x8 [9 lb]
Barbell reverse wrist curls 3x8 [6 lb]

Pendlay rows 5x5 [25 lb]
Leg raises 3x8 [body weight]
Broomstick twists 3x8 [body weight]
Back extension 3x8 [body weight]
Dumbbell shrug 3x8 [2 x 7.5 lb]

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