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The week of January 26 was awesome as I started free weight squats and my back feels good so far.

As usual all muscle groups were worked: chest, back, shoulders, legs, biceps & triceps.
My chest seems stronger but at times I just seem to feel that it’ s a slow process.
I was strong at doing pushups 3 x 10reps. I did the usual free weight presses with flys.
The flat and incline bench is still the most challenging for me.
I started the free weight squats with the bar alone and then 20 pounds were added = 70pounds.
I really felt good doing these as my range of motion was in rhythm to my reps.My hamstrings are getting stronger along with my calves.My back seems stronger when I pull up.
One arm rows were great as I did 35 pounds and the last round(4th time) I did 50 pounds at 5 reps each hand Triceps dips are awesome as I can really feel them work.
I worked my shoulders using the 45 pound bar. That motion sure burns but very effective.
I also did the old school laterals and front raises called the “gauntlet”.Leg press is always a challenge and I’m trying my best to get to like it.

The week of February 2 was not as brilliant as I got the flu.I did not work out for 2 days.
I worked all my muscle groups but with low intensity as I was feeling weak.

I’m still recovering and hopefully will be back in real action as soon as I get my strength back.

The Week of January 19 went smoothly though I felt a little stiff due to the cold weather.
I seem to get stronger day by day.

We did the same routine as the previous week except I started the free weight squats with the bar.

I just did the bar alone (45 pounds) to get the proper form and range of motion. Also I wanted to to be real careful on my lower back.

This is because I have osteoporosis and I really do not want to injure myself. But I have to tell you, that weight training does build bone mass and density. My bones are much stronger than they use to be.

Hopefully the weather will  be warmer next week so I will be getting to do “warrior lunges” outside.

The week of January 12th went smoothly. I could feel my strength and endurance improve day by day.Though the weather was cold, it was awesome to train.
In a nutshell, I did chest, back, shoulders, legs, biceps and triceps.

My chest seems to get stronger but at a slow pace. My back and triceps are my best muscle group. Triceps pull downs were at 60 pounds.
Dead lifts were unbelievable – I did 100 pounds. My hamstrings were slightly sore. It was a good sore. Pull-ups were fun as I can do 4 reps on my own on narrow grip.

I’m getting stronger at dips on my own though George has to spot me for full range of motion.
My biceps have really become stronger. Barbell curls at 50 pounds and 20 pounds for dumbbell preacher curls.

I have to say, to start a workout, you ought to always have a good breakfast.
I usually have 3 or 4 egg whites with a multigrain toast and peanut butter.
On my way to work, I have a handful of almonds & walnuts. Every single day I have to drink my freshly grated ginger tea. Ginger is a great anti-inflammatory root. After my workout I have my protein shake.

Please feel free to comment on my status or if you have any questions on Health & Fitness.

Mayuri

January 5, Monday was a tough day as I was not feeling too well. I was coming down with a cold.

Nonetheless I carried through the workout. First I worked on my Hamstrings. I did them at 80 and 90 pounds.
The last set George made me do 100 pounds for the first time. I did three reps.
Single leg was at 70 pounds which I feel good about.

Leg press is always an amazement for me as I can now press over 300 pounds. Today it was about 350 pounds.

I was fatigued out when I had to squat. I only did 2 sets. My maximum weight was 140 pounds which was a real pain for my back. I stopped at rep 5 for set 2. That was it for squat!

Lastly, it was time for my calves which I love to do but I really need to build these babies. My max on this is 120 pounds, 20 reps.

I was not too sore the next day. My muscles felt tired though.

January 6 and 7 I could not work out as I had no energy due to the common cold. I rested and trained a few clients.

Tomorrow is back day! Yay!!! I hope to be stronger…

Disciplined, Determined & Dynamic

 in

 Body, Mind & Spirit  

It was a bit of a strain to start the New Year 2009 off with working the chest muscles as this is my weakness of all muscle groups.

George Champion is currently my “trainer” assisting me in reaching many of my goals. The first goal at the moment is gaining strength and endurance. My mission for dumbbell press is lifting 40 pounds by the time I turn 40 in April.

Currently I am at 35 pounds where I am being spotted. Triceps dips are going smoothly with a little nudging from George. I’m at 25 pounds for dumbbell flys. Incline bench is at 65 pounds.

I was not too sore the next day but will be when I work the legs on Monday!

Come view my blog daily to see progress.