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Quads and Calves, W1D3

Sunday, April 14, 2013

Today was grocery day and workout #3. I bought fresh kale for the first time to try it out in a smoothie recipe I discovered. I also bought some wild rice. Wow, it's full of flavor, unlike plain white, or even brown rice! I had half a cup with a half cup of black beans with romaine for lunch today.

Here's the workout:

Quadriceps and Calves - 3 sets of 12 repititions with one minute rest in between.

Dumbbell squat, 15#
Leg extensions, 70#
Wide stance barbell squat, 40#
Clean deadlift, 60#
Standing dumbbell calf raise, 15#
Barbell seated calf raise, 60#, 25#, 25#

Verdict: The training program assumes you have access to alot of fancy gym equipment, so I have to find alternate exercises for most of the exercises. I cheaped out on some weight on the barbell squat since I didn't have a spotter or a squat rack for the bar. The standing calf raise was far more effective than the barbell seated calf raise, which I modified to simply resting a 25# plate on my legs. I'm taking notes to just double up on the standing raises next time.

This is the halfway mark for the Done Girl challenge. Time to get out the tape measure! I don't expect much change. I was lucky to maintain with all the interruptions of life going on. I'm so grateful to have some time for myself again.

P.S. If you've never lifted weights before, you have to try it! Aside from the health benefits you can't get from cardio, it's a huge esteem booster. I don't know if it's comparable to the sense of accomplishment distance runners get, but it's pretty awesome! Jamie Eason is the epitome of lean muscle mass. Check her out!

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  • TANYA602
    I've just started lifting seriously and already have seen a change in my hips. My college roommate has been training for a few years and recommended "The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess." I'm enjoying the book and the fact that there is a lot to learn about the benefits that come along with lifting.
    Keep up the good work!
    1863 days ago
    Great workout! You're sure to see some changes in your measurement!
    1864 days ago
    I try to lift weights regularly or do exercises that use my body weight for resistance. I am definitely feeling strong the longer I do my daily exercise routines. I will post it here sometime soon so everyone that wants to can try it out too.
    1864 days ago
    Amazing workout. Have another great week. emoticon
    1865 days ago
    Awesome workout and you might be surprised to see some changes with the measuring tape!
    1865 days ago
    I've been looking at dumbbell sets but haven't committed. Your blog may be just what I need to inspire me. Thanks for sharing.
    1866 days ago
    Great job on the work out my friend. Strength training is awesome. Glad that you're enjoying it & learning to modify things as you need to. emoticon
    1866 days ago
    Enjoyed your blog. I just began weights about 8 weeks ago and can already see my shape coming back. Inches are dropping faster than the weight.
    1866 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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