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PARALEE's Photo PARALEE SparkPoints: (21,734)
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6/6/14 4:27 P

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Sounds like a good plan. :) Yes, starting June 15, or whatever is your first workout day of that week. Mine is actually the 17th, I usually do Tuesdays and Fridays.

The Bible is alive, it speaks to me;
it has feet, it runs after me;
it has hands, it lays hold of me.
- Martin Luther


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GREBJACK's Photo GREBJACK Posts: 8,508
6/6/14 1:12 P

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I kinda like it. I'll call mine the batwings challenge (although adding muscle to my upper arms clearly does NOT remove the fat) -
I'll be recording the weight from the assisted pullup machine
and I'm also doing pushups, curls, and one-arm rows.
starting June 15?
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Rebecca

He drew a circle that shut me out--
Heretic, rebel, a thing to flout.
But Love and I had the wit to win:
We drew a circle that took him in!
-Edwin Markham

www.fitbit.com/user/24NZF7
Eastern Daylight Time


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LUCYVT's Photo LUCYVT SparkPoints: (0)
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6/6/14 9:52 A

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Wk June 15 - Wk July 26

1. one body part or whole body, your choice.
2. Record the weight you are able to lift for 4 sets X 5 reps at the beginning of the challenge. 3. @ each workout increase by one rep per set until you are at 4 sets X 8 reps.
4. @ your next workout increase the weight by 5 lbs and go back to 5 reps.

The workout schedule looks like this:
WO 1 - 4 X 5 @ __ lbs
WO 2 - 4 X 6 @ __ lbs
WO 3 - 4 X 7 @ __ lbs
WO 4 - 4 X 8 @ __ lbs
WO 5 - 4 x 5 @ __ +5 lbs
WO 6 - 4 X 6 @ __ +5 lbs
WO 7 - 4 X 7 @ __ +5 lbs
WO 8 - 4 X 8 @ __ +5 lbs
WO 9 - 4 X 5 @ __ +10 lbs

Your total strength will depend on how many times a week you work out.
@ 2X per week you will have 12 workouts in 6 weeks, increasing your lifts by 10 lbs;
@ 3X per week you will have 18 workouts, increasing your lifts by 15 lbs.


Be patient! Things will change 4 the better.


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PARALEE's Photo PARALEE SparkPoints: (21,734)
Fitness Minutes: (17,837)
Posts: 432
6/6/14 8:23 A

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I'm feeling in need of some commitment/motivation assistance and wondering if anyone would like to join me in a 6 week challenge to increase strength. I'm calling it the 40 Day Lift Heavy Challenge.

Here is my idea ... pick an exercise circuit that you like. Could be one body part or whole body, your choice. Record the weight you are able to lift for 4 sets X 5 reps at the beginning of the challenge. At each workout increase by one rep per set until you are at 4 sets X 8 reps. At your next workout increase the weight by 5 lbs and go back to 5 reps.

The workout schedule looks like this:
WO 1 - 4 X 5 @ __ lbs
WO 2 - 4 X 6 @ __ lbs
WO 3 - 4 X 7 @ __ lbs
WO 4 - 4 X 8 @ __ lbs
WO 5 - 4 x 5 @ __ +5 lbs
WO 6 - 4 X 6 @ __ +5 lbs
WO 7 - 4 X 7 @ __ +5 lbs
WO 8 - 4 X 8 @ __ +5 lbs
WO 9 - 4 X 5 @ __ +10 lbs
Etc ...

Your total strength will depend on how many times a week you work out. At 2X per week you will have 12 workouts in 6 weeks, increasing your lifts by 10 lbs; at 3X per week you will have 18 workouts, increasing your lifts by 15 lbs.

Post here to discuss and suggest improvements/modifications. If enough people are interested I'll start a topic under Fitness Forum for us to post our workout schedules and results. I'm thinking of starting the week of June 15, which will let us end on or before July 26 (which happens to be the day my vacation starts!)
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Edited by: PARALEE at: 6/6/2014 (08:28)
The Bible is alive, it speaks to me;
it has feet, it runs after me;
it has hands, it lays hold of me.
- Martin Luther


 Pounds lost: 24.0 
0
14.5
29
43.5
58
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