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Dan
Joined: 08 Feb 2007
Posts: 207
Gender: Male
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 Posted: Sun Jun 01, 2008 4:21 am Post subject: |
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| Heather L wrote: | I enjoyed my heavy weight low rep session today. It is great fun!! 
I am freaking out the older guys at the gym, though.  They keep teasing me about how much I lift...saying " I better not mess with you", or I could win a bet on you" and similar jokes. I try to just laugh and make a muscle. I know they mean it as a compliment, so I try not to get embarrassed  by the attention. There aren't many women over in the free weight section, so I guess I stand out. LOL
Here are some of the numbers I have had with my 5 rep sessions: (all are higher than my 10 rep numbers)
Shoulder press-- 40# each side
Machine bench press-- 270#
Barbell Benchpress-- 205#
Machine row--230#
Lat pulldown machine 260#
By the time I do my weights and some walking right after, I feel like I am on cloud 9... like runners high, but I could call it "lifters high". If I need a change in mood, my workouts( weights or walking), both really do the trick. |
Dear God! You must have arms like tree trunks!
If you're that strong on the pulldown, I'd switch to weighted chin ups.
Amazing job.
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Viking Dan
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Wed Jun 04, 2008 5:53 pm Post subject: |
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| Dan wrote: | | Heather L wrote: | I enjoyed my heavy weight low rep session today. It is great fun!!
I am freaking out the older guys at the gym, though. They keep teasing me about how much I lift...saying " I better not mess with you", or I could win a bet on you" and similar jokes. I try to just laugh and make a muscle. I know they mean it as a compliment, so I try not to get embarrassed by the attention. There aren't many women over in the free weight section, so I guess I stand out. LOL
Here are some of the numbers I have had with my 5 rep sessions: (all are higher than my 10 rep numbers)
Shoulder press-- 40# each side
Machine bench press-- 270#
Barbell Benchpress-- 205#
Machine row--230#
Lat pulldown machine 260#
By the time I do my weights and some walking right after, I feel like I am on cloud 9... like runners high, but I could call it "lifters high". If I need a change in mood, my workouts( weights or walking), both really do the trick. |
Dear God! You must have arms like tree trunks!
If you're that strong on the pulldown, I'd switch to weighted chin ups.
Amazing job. |
Dan-- Thanks , Dan. No they aren't like tree trunks,LOL, but they have a decent amount of muscle. I'd love to have arms that look like Linda Hamilton's in Terminator3...but I am not as cut as she was. ( I am still trying to reduce bodyfat) I love the scene where she is doing chin ups at the beginning. 
I'm not crazy about the chin up station at my gym. I am only 5 foot 6, and it is almost too tall for me. I find that I can use the Smith Machine in the locked position to do the pull up. I suppose I could try the weighted version... as if they don't tease me enough at the gym already. |
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Dan
Joined: 08 Feb 2007
Posts: 207
Gender: Male
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| Posted: Sat Jun 07, 2008 2:02 am Post subject: |
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Its considerably more difficult to cheat with a chin than a pulldown. At least the way I see most people do pulldowns...
Keep up the awesome work.
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Viking Dan
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Thu Jun 12, 2008 11:19 pm Post subject: |
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I can tell that I am not recovering as well from my workouts, and starting to struggle with some fatigue issues, so I am going back to my 10 rep program . I will probably throw in some low rep now and again for a challenge.
I do hope that I bounce back quickly, as I don't like the lack of energy. I have even noticed a drop in my libido  (horrors) ... I just can't have that!!!
It will be interesting to see how my body will respond. I am sure I'll be back to myself in no time.  |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
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| Posted: Fri Jun 13, 2008 4:53 pm Post subject: |
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| Heather L wrote: | I can tell that I am not recovering as well from my workouts, and starting to struggle with some fatigue issues, so I am going back to my 10 rep program . I will probably throw in some low rep now and again for a challenge.
I do hope that I bounce back quickly, as I don't like the lack of energy. I have even noticed a drop in my libido (horrors) ... I just can't have that!!!
It will be interesting to see how my body will respond. I am sure I'll be back to myself in no time. |
Good luck with the libido thing!
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Eat, Drink and Be Merry, For Tomorrow We'll Die |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Fri Jun 13, 2008 5:58 pm Post subject: |
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| jeff wrote: |
Good luck with the libido thing! |
You know how BAD I usually am. I am sure it will be raging again soon.... like normal. Maybe I'll stay out of the back of the bus for a day or two... (for a change) |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
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| Posted: Fri Jun 13, 2008 6:00 pm Post subject: |
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| Heather L wrote: | | Maybe I'll stay out of the back of the bus for a day or two... (for a change) |
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When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Fri Jun 13, 2008 6:10 pm Post subject: |
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| Dean wrote: | | Heather L wrote: | | Maybe I'll stay out of the back of the bus for a day or two... (for a change) |
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You are making me laugh, Dean. You know I could never stay out of the back of the bus for long. I haven't changed THAT much.
You could always meet me back there and help me get it jump started. LOL  |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
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| Posted: Fri Jun 13, 2008 6:39 pm Post subject: |
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_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Thu Jun 19, 2008 3:40 am Post subject: |
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It has been a week, and I feel much better.
I worked out a little easier this week(one weights day and three easy cardio) and my energy and drive are back to normal. It's all good. (YAY!)
This week I'll get back into training more like I was before during my 10 rep training. I don't expect any problems. |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
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| Posted: Thu Jun 19, 2008 4:01 am Post subject: |
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| Heather L wrote: | | my energy and drive are back to normal. It's all good. (YAY!) |
Yah, especially now that we are gonna have regular SAA meetings at the back of the Bus!
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Thu Jul 03, 2008 6:19 pm Post subject: |
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| Heather L wrote: |
Here are some of my current #s for my sets of 10 reps:
( I don't do all these on the same day-- I divide my workouts into lower body, upper body, etc)
Machine leg press-- 700#
Seated calf raise--105#-per side/ isolated
hip adduction(inner thigh)----130#
hip abduction(outer)--170#
dumbbell shoulder press -35# each side
machine bench press 230/250#
barbell bench press--185#
machine row 190#
machine lat pulldown 220#( 230-July)
This shows where I am at, and will give me something to refer back to. |
OK, to get my thread back on topic, I will update what I am doing now.
I went back to 10 rep training after a month (aprox.) of low rep heavy training. My numbers for the 10 rep are mostly the same now as they were when I first entered this in May. The only one higher was lat pulldown.
I learned a few things.
1- My low rep training did not help me increase my numbers for my 10 rep training.
2- While I like the powerful feeling I got during my low rep training, I am feeling like I recover much better with the 10 rep training. I was finding that I could only manage 2 low rep sessions a week without taking a strength loss... that is about 4 days of recovery.
3-I prefer lifting for 3 to 4 sessions a week, alternating upper and lower body, so this makes the 10 reps a better path for me.
4- Finally, (if I haven't bored you to death) I should get used to slower improvements. When I started with the Cardio Free Experiment, and dropped the higher intensity (75-80%of max heartrate) steady state cardio cardio and only kept the lower intensity cardio, at first I had a sharp improvement in strength, but the increases have slowed. I can't say that I am shocked. As a female, I am reaching into strength levels that will probably take much longer to see new improvements. I think it is probably to be expected, and not a sign of a flaw in my workouts. 
Any observations or suggestions will be tolerated. Oops... I should have said welcomed. |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
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| Posted: Fri Jul 04, 2008 11:48 am Post subject: |
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Heather, I think it's only natural that your strength increases will diminish with time.
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