Ladies on TW?

I'm a squat rookie, I do 60 pounds 4 sets. I'm at home so I have to be cautious.

 

Safety first!

I'm at home as well, I have a home made squat rack, with safety bars (metal sawhorses) set at two or three inches below my parallel.

So if I ever got stuck or just couldn't press the lift I'd drop a little lower than normal onto the safety stands. I use them for benchpresses as well. The bar just touches my chest and I can still slide out from under in case of an emergency.

No spotter so it's all about doing things safely. The older one gets the harder/longer it takes to recover.

 

Yes, plus an injury at my age could be devastating especially to my knees. I damn sure can't get my wife with a bad back to help if I get stuck

 

We all know our limits. No need to get crazy and jeopardize our health

I like to superset everything. Squats immediately followed with a set of leg extensions.

Push-ups followed with benchpresses. Four to six sets increasing in weight.

Lat pulldowns followed with dumbbell single arm rows......etc......

I like to exhaust the muscle group.

Oh, and I end with 30 mins of Cardio! Try to keep my heart rate in the 140s/150s range for 25 minutes or so. Takes like five mins to hit the 140s. Last five mins I go all out. Fast as I can for two mins, walk one min and then all out last two mins.

 

Bench press/leg lifts. Squats/bicep curls. With my band I do flies/rows. My problem is I need to start concentrating more one 1-2 groups per day

 

I split the body up into three days twice a week.

Day 1 & 4 - Lower body & Traps
Day 2 & 5 - Chest & Back
Day 3 & 6 - Shoulders & Arms
Day 7 - Abs & Core

 

I'd be interested in the prticular lifts as well if you wouldn't mind inboxing them..

 

Exercises depend on what you have for equipment.

 

Basic bench with leg part. Barbell. Curl bar. Dumbells. Resistance band hung on the door.

 

Not sure what you mean by "volume".

Weight training as well as plenty of body weight core exercises. (Push-ups/T push-ups, dips/pull-ups etc) I stretch for a good 20 mins first.

I keep a fast pace, say 30 secs in between sets. I don't always lift heavy, change up my routine every three months. Right now I'm trying to bulk up/add some muscle mass. Very difficult for me since I'm so lean, naturally petite.

I have one of those "body fat" scales. According to that scale, which gives you all sorts of numbers such as your ideal weight and how many calories you need to achieve that number, plus your calories needed to maintain your current weight.

I need just over 2000 calories a day to maintain my current weight. My ideal weight is always within a tenth or two of my current weight. So it might tell me to increase or decrease my calories by 15 or 20 calories. It's as close to ideal as I seem to be able to get it.

 

I like the basic exercises. For Chest day I'll do six sets. Start at about your half max (max = 3 reps) so if your max is 200, start at 100 and increase each set, last set at 200 and as soon as you do those maxed out three reps immediately bring it down to 100 and do as many reps as possible. No rest in between.

I do decline push-ups, feet on the bench, declines are more difficult. So I'll do 12 reps/fast and immediately bench. That's one set, increase weight, 30 seconds rest, start again 12 push-ups and increase bench.

Next I switch to incline benchpresses. Same thing, 12 decline push-ups, benchpress, then I grab Dumbbells and do six reps, can't remember what it's called, but you take the weight out to your sides and then squeeze your chest as you bring the Dumbbells together. Like your hugging a big ol,bear, while on the incline bench.

And that's it for chest, then Back next

 

Cheers ladies!

 

Weekend time ! ! !

 

That's one I've never heard....

 

Lol. The liking chubbier dudes or the dadbod?

 

As one of my friends put it... "Fat guys... Shade in the summer, warmth in the winter"

 

And lots of Fun at Parties!

 

Haha. Definitely haven't heard that one.

I am trying to lose some weight...beach bod season is almost here!

 

I've been lifting like a demon lately, cutting the winter weight. I'll never be a skinny boy but that's fine, helps for naked cannonballz..