« on: September 05, 2014, 02:31:18 pm »
I was getting into a pretty good weight lifting routine this winter. I work an 8 day rotating schedule, so it doesn't make sense for me to do like a M,W,F type thing.
Each workout I would do 3 sets of the following:
leg raises (for abs)
bent over row
I would follow this schedule:
day 1 - add a couple pounds and do 5 reps each set
day 2 - day off (I hate to say "rest")
day 3 - do 7 reps each set
day 4 - day off
day 5 - do 10 reps each set
day 6 - day off
day 7 - day off
by the time i get to 10 reps on everything, it's pretty difficult to finish a lot of the sets, but adding weight and starting over at 5 reps seems to keep me from hurting myself.
I work out at home so there's never a spotter around, so I try to keep from hurting myself.
I just got too busy with projects this summer to keep it up though - but, I can attest that putting in egress windows - digging the holes by hand and busting out the block with a sledgehammer - is quite a workout. I also put a deck on my house - dug those holes by hand, too - post hole diggers are a great upper body workout. Since I framed my deck with 6x6 posts and 2x10 joists with 2x12 rim joists, I got to muscle a bunch of lumber around, too. I also helped my dad build a pole barn - that's about a thousand trips up and down a ladder, so I have been getting pretty good exercise.
One more egress window to put in my basement and I'll be getting back at the weight lifting, I think. I kinda miss it and although I never felt like mush after my workouts, I always felt lighter and stronger and I was surprised at how much weight I was able to add to my workouts without hurting myself using this approach.
I was starting to feel like I was hitting a wall with weight, though - and was thinking I should maybe drop a little weight and do a few weeks of 10 reps without increasing the weight.