Alisa
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Alisa's Lifting LogFinally, I get to start a log on a high point! 
I set out to do a 150 lb. deadlift.
I didn't do it.
I managed 180 lbs.
I could only do it a couple of times, and I have bloody blisters to show for my efforts, but I did it!
I did some unweighted squats, more to practice form than anything else.
I jumped rope for a little while.
I also did 40 crunches with a 25 lb. weight on my chest.
Each morning I take the bus, I walk from the bus stop to work. It takes about 15 minutes.
So far, so good. I want to develop a true plan that I can stick with. I need to lose fat, but I want to keep my muscle. I'm really enjoying lifting.
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Susanne
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Yeah, Alisa!!!!!!!!!!! Now, we need to find you some good gloves that fit!
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Suzanne
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Wow! You go girl! I like lifting too. I really should get back into it. You're doing great.
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Alisa
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I completed 10 reps for the bench press with 80 lbs. I remember when 60 lbs. was too heavy, and I had to struggle with it just like I did tonight.  Progress feels good.
Bench press: semi-incline, 1 set, 10 reps, 80 lbs. used
Dumbell flyes: semi-incline, 1 set, 10 reps, 20 lb. dumbells used
Tricep kick-backs: 1 set, 10 reps, 20 lb. dumbells used
calf raises: 1 set, 20 reps, 80 lbs. used
***
I went for heavier weights than I normally use. I tried to control the motion and form.
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Alisa
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Proposed Workout Plan:
Monday: chest, triceps, calves
Tuesday: biceps, deadlifts
Wednesday: shoulders, squats, lunges
Thursday: abs
Friday: free
Saturday: deadlifts, squats, lunges
Sunday: free
***
So, how does this look? It's rather tentative, but I want at least a rough game-plan. 
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Suzanne
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I'm no expert, but wouldn't it be better to do all upper body one day, lower body another rather than mix them up like that?
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Steve
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Alisa,
Looks like a lot of working out..almost too much. You are hitting your legs 4 times a week..this looks like an advanced program.
when you write " Free" is that an off day?
try this for recuperation..I know it doesn't seem like much but it will be plenty.
Mon
Chest and back
Tues Off or light cardio
Wed legs
thurs Off or light cardio
Friday
Shoulders and arms.
Thrown in abs a couple times a week..
Saturday and Sunday,relax and have fun or go for walks,hike dance or get jiggy with your guy..
I'm not sure if deadlifting and squatting on the same day would be good for you as well. That puts a huge strain on your lower back. I'm sure Danny John does ,but he is an advanced powerlifter. His body can take the huge demands of these 2 excercises.
Over enthusiasm can lead to overtraining and burnout,then you won't look forward to working out. Take a step back,cut your workout back.
Only when you recuperate will you make progress.
Just make sure that you are working out very hard on your workout days.
You will want to rest on your off days then...
Hope this helps a little and hope you don't mind the suggestions..
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Alisa
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What makes it sort of hard is that the exercises I really enjoy work out a lot different muscle groups. Something like overhead squats for instance. But yes, I agree. I'm over-enthusiastic! When I like something I want to do it all the time. That's what got me in so much trouble with drinking!
But yeah, I agree that squats and deadlifts on the same day might be a bit much.
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Alisa
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Well, I'm not admitting that anyone else was right, but...
I need a damn rest day in between lifting days!!!
My triceps and chest hurt. Lifting my arms above shoulder level hurts. I'm not lifting anything today!
Tomorrow I will go back in refreshed. I can't wait to do my deadlifts. I can't believe how good they make me feel. Plus I want to do some overhead squats. That's my next pet project.
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Alisa
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2 mile walk. Forgot to add that in! 
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Alisa
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Okay, I have been exercising...
You know that feeling where you record everything you eat, and sometimes it keeps you from eating because you know you'd have to write it down if you did? Ths feeling is rather counter-productive when it comes to an Exercise log!
I've been doing curcuits of sorts. I do squats, lunges, my elliptical machine, jump rope, run up and down the steps, curls, tricep kickbacks, crunches... the list could go on.
I don't know how long the one I did the other day lasted, but a day or two after, and I was limping! Not even in a traumatic sort of a way, but I worked some muscles I wasn't really aware of having. I also lifted 80 lbs. from the ground to over my head! Um, what is that called? Is it a clean and press, military press, snatch and press??? I need to study these things so I know what I'm doing.
The circuit I did today lasted about an hour. I got 90 lbs. from the ground to over my head today! And it was really hard. I could only do it once. It sort of sucks with the deadlifting, I think I could do more than 180, but I don't have the weights right now. I'm less scared now to pick stuff up. I don't feel like I'm going to lose control or drop it. This helps!
I also walked 22 blocks at lunch time. I'd say it's around 2 miles, but I'm not positive.
It's nice to be on track!
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Alisa
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Guess who got a 7' O-Bar and 300 lbs. of weights??!!! 
Tonight, I put 160 lbs. on, and the bar weighs 40 lbs. on its own. This means that I did:
A 200 lb. Deadlift!
3 reps, to be exact. I felt a real sense of accomplishment. I can't wait until I can lift my bodyweight...
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jeff
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WTG Alisa!!! Wow, that is awesome. I wouldn't want to run into you in a dark alley. (ok, well, maybe I would) 
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Suzanne
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Good Job! 
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Alisa
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225 lb. deadlift!!! 
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Steve
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That is awesome...
I went out the other day and slapped some weights on the bar and had a hard time with 315.
so you are kicking my butt.
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Alisa
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Hey, you gotta start somewhere, and you've taken the first step. My initial max lift was 130. I'm hoping to go over 230 sometime next week...
My eventual, rather lofty goal is to be able to do triple my bodyweight.
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Heather
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That's awesome, great job!
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Alisa
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Progress ReportI'm now up to a 270 lb. deadlift.
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Rich
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Good for you
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Dan
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DEAR GOD! 270!
Are these stiff legged dead lifts or do you squat a bit?
What do you weigh?
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Dean
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Great job, Alisa! 
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jeff
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Holy crap!!! I don't even have that much weight for my set. 
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Dan
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I was only up to 220 before my son heel-kicked me in my kneecap. I think we have She-Hulk in our midst, gentlemen.
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Alisa
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Thanks, Dean and Rich!
| jeff wrote: | | Holy crap!!! I don't even have that much weight for my set. |
Jeff, I got a 300 lb. olympic barbell set a while ago, and it was one of the best investments I have ever made. You can get them at sporting goods stores for under $150.00, and they often go on sale for less than that.
She-Hulk, Dan? That's me in my avatar! LOL I look like quite the girly-girl, but I love the heavy weights. BTW, I take She-Hulk as a compliment. 
I don't start my deadlifts in a full squat, but I don't do them completely stiff-legged either. A little in-between. It's definitely a 1RM for now. It was hard!
Today I weighed in at 197, but at the time of that lift I think I was about 203 or so. I'm not sure what my body fat is, but I have plenty of it. I have a good amount of muscle, too.
Sorry to hear about your injury. That definitely puts a damper on things. I lift 4X per week, and do deadlifts 2 days and overhead lifting 2 days. I think it is starting to put a strain on my back, so I am going to lighten up a bit for a week or two.
Before I do that, though, I want to lift 100 lbs. over my head. It's my next goal. Tonight, maybe? We'll see...
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Dan
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| Alisa wrote: | | She-Hulk, Dan? That's me in my avatar! LOL I look like quite the girly-girl, but I love the heavy weights. BTW, I take She-Hulk as a compliment. |
Oh. Its a compliment. Trust me.
| Alisa wrote: | | Sorry to hear about your injury. That definitely puts a damper on things. I lift 4X per week, and do deadlifts 2 days and overhead lifting 2 days. I think it is starting to put a strain on my back, so I am going to lighten up a bit for a week or two. |
Luckily I'm too stupid to let it slow me down. I just worked around it til it felt better. My good leg hated me those couple of days though. ;)
You could always just do the seated version of the overhead press on a bench that goes fully upright...or do them right after the deadlifts...destroy your back all in one shot.
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