So tonight I did the whole cycle of exercises I have set up from the past (forgot to make a note of the ones put here in my journal to add, will do those tomorrow).
I was hoping to find 1# weights, and literally work my way up a pound a day, but the lightest dumbbells I cold find around here are 3#. That's fine. I am mostly just working to get the motion, familiarity, focus-on-exercise-time, in place at first, as opposed to doing mega lifting or anything.
I did just 10, slow reps of each, to see how it felt, to see how easy or hard ten at that weight was. Last night's "body-weight only" went ok but it's obvious that although I'm not strong, I need to be doing more than bodyweight on the upper body stuff.
This is the list:
Quote:
SHOULDERS 1
(standing) lateral raise [lateral deltoid] {iso}
(standing) front raise [anterior deltoid] {iso}
(standing) shrug [upper trapezius] {iso}
(standing) external rotation [teres minor] {iso}
SHOULDERS 2
(standing) upright row [lateral deltoid] {cmpd}
(standing) rear lateral raise [anteriod deltoid] {iso}
(seated) arnold press [posterior deltoid] {cmpd}
ARMS 1
(standing) curl [biceps brachii] {iso}
(kneeling) kickback [triceps brachii] {iso}
(standing) hammer curl [brachioradialis] {iso}
(seated) wrist curl [wrist flexors] {iso}
ARMS 2
(seated) triceps extension [triceps brachii] {iso}
(seated) concentration curl [brachialis] {iso}
(seated) reverse wrist curl [wrist extensors] {iso}
(incline) triceps extension [triceps brachii] {iso}
TORSO 1
(kneeling) bent over row [back, general] {cmpd}
(lying) fly [pectoralis major, sternal] {iso}
(incline) shoulder raise [serratus anterior] {iso}
(lying) bench press [pectoralis major, sternal] {cmpd}
TORSO 2
(standing) straight leg deadlift [erector spinae] {cmpd}
(standing) side bend [obliques] {iso}
(lying) pullover [pectoralis major, sternal] {iso}
LOWER BODY 1
(standing) split squat [glut max & quads] {cmpd} <-- can't do this yet (knees)
(standing) calf raise [gastrocnemius] {iso}
(standing) full squat [glut max] {cmpd} <-- can't do this yet (knees)
LOWER BODY 2
(standing) lunge [glut max & quads] {cmpd} <-- can't do this yet (knees)
(standing) reverse calf raise [tibialis anterior] {iso}
(standing) hack squat [glut max] {cmpd} <-- can't do this yet (knees)
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I forgot to do the arnold press tonight (weird as that's my favorite one) and didn't do the reverse calf raise (couldn't find a place to do it actually). I noted the ones I can't do at all yet 'cause of my knees, waiting till I am much lighter as they scream in terror inside me when I even start to slowly try one. Sissies.
So for the 3#, none were really hard, but it's clear my triceps are not very strong compared to everything else. For the calf raise I just used body weight (seriously, how much more can I need), lifted, held for a count of 3, then released. Ten of those was enough I think. I need to do that daily I think. It hardly seems like it falls into the weight lifting/ training/ rest-period category for some reason.
I don't have 4# weights and unfortunately one of my two 3# weights is coated so I can't use my fractionals that are magnetic. So tomorrow I will have to do 5#. Whatever weight I reach where I think that's where I need to stay and work, then I will begin sets.