Nope... I've been in meetings... which might almost be worse than germs

Ready to add some new machines... we could get together and I could show you some new stuff if you'd like?

Ah! Meetings! Some new stuff would be good. I feel like I'd like to move to free weights for the muscles I've already been working on. Could we meet on Wednesday or Friday?

I took Alissa's circuit class and lifted on Friday, Dec. 12.

Friday 12/12 (sets of 3)
11) Pec Fly 8 reps - 60 lbs
11) Rear Delt 8 - 60
15) Tricep 8 - 50
16) Bicep 8 - 50
17) Shoulder 8 - 60

What time would be best for you? I'll see what I have available!

Okay, so we're on for next Monday after Denise's class (Dec 22). Can I count on learning some free weight stuff? I feel like I'm ready to move forward.

15 DEC 08 (Monday) - 3 sets of:
Pec Fly 8/60
Rear Delt 8/60
Tricep 8/40
Bicep 8/40
Shoulder 8/60

I backed off a little on the tricep and bicep because we did a lot of that at the end of Denise's class. Good to see ya! And run a few laps

You're rocking and rolling!!!

29 DEC 08 (Monday) - 3 sets of:
Pec Fly 8/60
Rear Delt 8/60
Tricep 8/50
Bicep 8/50
Shoulder 8/50

FREE WEIGHTS
Chest Press 10/25, 8/25, 10/20
Shoulder Press 8/15, 7/15, 6/15
Tricep 10/20, 10/20, 10/20

I lost my paper with the weights that we figured out together. I don't remember any of them being below 15, but I struggled a bit on the shoulder press. Now that the holidays are done, I will get consistent again and hopefully I'll be able to handle 15 after a few workouts.

Actually, the derby off-season is over and I'm going to have practice 3 days a week. Is it okay to lift just twice a week?

-Angee

Yeah totally okay to do twice a week... You might want to increase the weight and really get sore and give yourself 2 days of recovery in between workouts... So like Monday, Thursday or Tuesday, Friday workouts might be good!

If you need to look back at the earlier posts for your recent weights... you can... or if you need we can go over it again at the Y... just let me know!

How were your holidays?

Hi Ken! My holidays were great, but derby got into full swing immediately after and it's been a bit of an adjustment. I want to keep doing the weights, but I think I might need to try to work a yoga class in instead of doing the circuit training. I've got three intense cardio workouts a week because of practices. I can really tell that the weight-lifting has improved my skating agility and my giving and taking hits in derby--very exciting!

Here's what I've done lately:

7 JAN 09 - 3 sets of:
Pec Fly 8/60
Rear Delt 8/60
Tricep 8/50
Bicep 8/50
Shoulder 8/50
FREE WEIGHTS
Chest Press 10/25, 8/25, 10/20
Shoulder Press 8/15, 7/15, 6/15
Tricep 10/20, 10/20, 10/20

10 JAN 09 - 3 sets of:
FREE WEIGHTS
Chest Press 10/15, 8/15, 10/15
Shoulder Press 8/15, 7/15, 6/15
Tricep 10/15, 10/15, 10/15
(did these at home with a set of 15 lb dumbells we have)

14 JAN 09 - 3 sets of:
Pec Fly 8/60
Rear Delt 8/60
Tricep 8/50
Bicep 8/50
Shoulder 8/50
FREE WEIGHTS
Chest Press 10/20, 10/20, 10/20
Shoulder Press 9/20, 8/20, 8/20
Tricep 10/20, 10/20, 10/20

Mixing in Yoga is a great idea... that will help aid in getting blood flow to all of your muscle areas, in turn aiding you in recovery from your cardio and weight training!

I'm glad you're seeing the benefits on the track... I didn't really get to feel the effects of my training for a while because I could use my weight well on the court... it wasn't until I figured out I could start running around people instead of through them, that I really realized the true power of the "light" side!!!

Good luck in Derby season... keep us posted on how your team is doing!