Angee's Weights Work-Outs: Weight Lifting Exercises (anaerobic exercise)

Angee · **Site Rank:** Healthy Friend

November 17, 2008

11) Pec Fly 8 reps - 60 lbs
11) Rear Delt 8 - 60
15) Tricep 8 - 40
16) Bicep 8 - 40
17) Shoulder 8 - 50
18) Lateral Raise 8 - 40

Y's Guy · **Site Rank:** Moderator

Good job... keep it up!

Angee · **Site Rank:** Healthy Friend

THANKS KEN!

Haven't been on the forum, but here's what I've been up to.

WED 11/19 (sets of 3)
11) Pec Fly 8 reps - 50 lbs
11) Rear Delt 8 - 60 (last set at 50)
15) Tricep 8 - 40
16) Bicep 8 - 40
17) Shoulder 8 - 50
18) Lateral Raise 8 - 40

SUN 11/23 (sets of 3)
11) Pec Fly 8 reps - 50 lbs
11) Rear Delt 8 - 50
15) Tricep 8 - 40
16) Bicep 8 - 40
17) Shoulder 8 - 40 (middle set at 50)

I also tried out Boot Camp last week and Denise's 5 o'clock class in the gym tonight. Both very good for me! It's amazing how different skating is . . . I think I'm in good shape, but ask me to run and I about die

But really, I like both classes, so I'll probably try to do one or the other a couple times a week in addition to the weights.

Y's Guy · **Site Rank:** Moderator

That is great! Next week try to add 5 pounds to each set. There is a black, horse shoe shaped weight you can add to each machine in the room... if you can't find it ask me or another staff member to get it for you!!!

It is so true about the skating versus running thing. I can run all day but ask me to skate and I about die... your body adapts to the exercise you do, making you better at the work you do, but in turn making it less of a workout for you. That is why it is important to diversify your workout routines. Denise and Kim are excellent instructors... You can't go wrong with either!!!

Have a Happy Thanksgiving,
Ken

Angee · **Site Rank:** Healthy Friend

Happy Thanksgiving to you too! And thanks for all the encouragement. Adding 5 more pounds worked well for me. Between the weights and Denise's class yesterday, I am pretty sore. I think my muscles will relish this long weekend

TUES 11/25 (sets of 3)
11) Pec Fly 8 reps - 55 lbs
11) Rear Delt 8 - 55
15) Tricep 8 - 45
16) Bicep 8 - 45
17) Shoulder 8 - 50

Y's Guy · **Site Rank:** Moderator

Denise is doing a Turkey day fallout workout on Friday!!! :shock:

Angee · **Site Rank:** Healthy Friend

I did the normal with the 5 pound horseshoe, but I'm not very sore today (next day), should I try adding 5 more?

SAT 11/28 (sets of 3)
11) Pec Fly 8 reps - 55 lbs
11) Rear Delt 8 - 55
15) Tricep 8 - 45
16) Bicep 8 - 45
17) Shoulder 8 - 50
18) Lateral Raise 8 - 40

Y's Guy · **Site Rank:** Moderator

You could do that... or if it was easy... try and bump it up 5 pounds the first set then add 5 more lbs. on the second set... see where you're at on the 3rd set and keep the 10lbs. if you can... if not drop back to just 5lbs.

Angee · **Site Rank:** Healthy Friend

TUES 12/02 (sets of 3)
11) Pec Fly 8 reps - 55 lbs
11) Rear Delt 8 - 55
15) Tricep 8 - 45
16) Bicep 8 - 45
17) Shoulder 8 - 60

I have practice on Monday, Tuesday, and Thursday next week, so I'll probably lift on Wednesday and Friday. That makes for a long break--oops.

Y's Guy · **Site Rank:** Moderator

Good job on the raising of the weight! Are you at your max or do you think you can raise the weight 5 more lbs.???

Angee · **Site Rank:** Healthy Friend

It's hard to tell. My muscles have had a nice long break, so I think I will try adding 5 to everything. I decided I should only practice derby twice this week, so that I can keep my healing knee healing, so I will lift tonight and see if I can do it with 5 more on each.

Thanks for all your help, Ken! I really appreciate it.

-Angee

Angee · **Site Rank:** Healthy Friend

I did it! 5 more on each. The shoulder press was very hard, but I did it last. So I think that's why you told me to do it first. When should I move to free weights?

Thanks again, Ken!

Monday 12/02 (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 - 65

Y's Guy · **Site Rank:** Moderator

ready to add some new stuff or do you still feel comfortable with what you got going on right now?

Angee · **Site Rank:** Healthy Friend

Hmmm, I dunno. I'm not that sore today, so maybe I'll try adding 5 lbs. more on Wednesday when I lift again.

-Angee

Angee · **Site Rank:** Healthy Friend

Sticking with the same amount of weight for now. Since I've added derby into the mix again recently, it's taken me a little longer to recover from being sore or I am already sore when I lift. I haven't seen you around Ken. You're not sick, are you? Seems like the germies are starting to go around.

Monday 12/08 (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 - 65

Wednesday 12/10 (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 - 65

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