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Lifting Like a Girl #5


Sunday, January 05, 2014

Okay, so if you were drooling over my 60 pound lifts in my previous lifting blog, I stand corrected. I was only lifting 15 pounds per dumbbell. I will get to 60 soon though. I increased the weight from 30 to 40 tonight. Oh yeah!!

emoticon Beast Mode!

20 minute warmup: Biking/Cycling: 10-11.9 mph (6 minutes per mile- 5 minutes per mile)

Bent Over Rows with Dumbbells
Sets: 2 Reps: 12 Weight: 40

Dumbbell Squats
Sets: 2 Reps: 12 Weight: 40

Standing Dumbbell Shoulder Press
Sets: 2 Reps: 12 Weight: 40

Traditional Lat Pulldown Machine
Sets: 2 Reps: 12 Weight: 60

Single Leg Hip Flexion with Band
Sets: 2 Reps: 12 5 18 remove

Pushups
Sets: 2 Reps: 12

Step-Ups
Sets: 2 Reps: 12 Weight: 40

Forward Lunges
Sets: 2 Reps: 12 Weight: 40

Crunches
Sets: 2 Reps: 12

Dead Lifts with Barbell
Sets: 2 Reps: 12 Weight: 65

Question for anyone following the New Rules of Lifting for Women: Do you have a better substitute exercise for the Prone Jackknife? I don't have a ball and don't want to buy one. I've been doing a standing leg raise using a band, but I don't feel like I'm getting enough resistance. I'm afraid to choke up any more on the band.
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Member Comments About This Blog Post:
SIMONEKP 1/10/2014 8:49PM

    Lifting heavy is the only way to go

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CLUEINGFORLOOK8 1/8/2014 8:45AM

    I know they recommend plants instead of the crunches so I would substitute planks or russian twists.

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JMARIES51 1/7/2014 12:14AM

    Wow, that is all I can say. Wowowowowowowowow emoticon emoticon

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GMO_JEN 1/6/2014 10:51PM

    Very cool. I started that routine awhile ago..then stopped for some reason :/ I used never found a good substitute for that for that exercise when I did it.the exercise hurt my wrist and so it was something I had a hard time doing.I think doing like apps would be a solid option. You will totally get to 60 pounds for your lifts! Way to go!

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STHOMAS1009 1/6/2014 3:08PM

    Nice Routine!



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JCARDINAL 1/6/2014 1:51PM

    Fantastic!! You are doing so great! emoticon

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TANYA602 1/6/2014 9:23AM

    Super cool plan you have here! I need to get my book out again and get real. Thank you for the inspiration and the applesauce muffin recipe! Have a fabulous day!

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LETHA_ 1/5/2014 9:53PM

    Impressive!
emoticon

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DAWNWATERWOMAN 1/5/2014 8:38PM

    Sounds like you're doing great! I'm proud of you. I hope you find the suitable substitute for the exercise you mentioned.

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