What does your weight lifting plan entail?

Okay, so I began lifting this week. I LOVE, Love, love it!

I've been following the exercise portion of this plan: http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1 .html

I exercise at home. So I use lots of alternatives to the machines and the barbells.

 

Please share any part of your weight lifting you feel comfortable posting.

 

Day 3 looked like this for me.

(1) Leg Press
My ALTERNATIVES:
2 x 12 https://www.youtube.com/watch?v=2sRzh9loTbM
1 x 12 http://www.shape.com/fitness/videos/bodyweight-move-better-leg-press

(2) Leg Extension
My ALTERNATIVES:
2 x 12 https://www.youtube.com/watch?v=Nt3CMsVgKZU
1 x 12 https://www.youtube.com/watch?v=ApUNzIkY8SU

(3) Wide-Stance Barbell Squat
My ALTERNATIVES:
3 x 12 https://www.youtube.com/watch?v=4ts4tmPr9VQ   ** https://www.youtube.com/watch?v=mXw6kwiow7k

(4) Seated Leg Curl
My ALTERNATIVES:
3 x 12 https://www.youtube.com/watch?v=iEQ01J46Kxs   *** https://www.youtube.com/watch?v=xSjmKTf4QbA

(5) Standing Calf Raise
My ALTERNATIVES:
3 x 12 https://www.youtube.com/watch?v=xw3JVJVfX9g

(6) Seated Calf Raise
My ALTERNATIVES:
3 x 12 http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-seated-one-leg-calf-raise


Lots of jump roping, air boxing and jumping jacks in between the weight lifting.

 

Marie.

These sound like a good start.  Is there a reason you don't want to hit a gym?  

I'm nursing a jacked up sacrum.  It's recently started to feel good but today I did deadlifts for time and my form went to crap and I had to drop down 20# and make sure I stretched really good once I got home.  In fact, it's time to stretch again!

Anywho, here's what I do:

Crossfit a few times a week
Barbell at my CF gym, whi*****ludes deadlift, back squat, press, and bench press with lots of accessory work
Personal Training 1x/week to work on DL & BS form, learn to activate my lats, etc.  I'm not athletic and none of this comes naturally to me so I need all the help I can get.  

Rebekac, hope you're feeling better (your sacrum).

I'll have to look up CrossFit because I've heard the name but know nothing about it.

As for me in a gym, I feel like I'd be so anxious I wouldn't focus on the fitness.

I keep saying that once I am used to working out I'll start at a gym.

It's worth noting that everyone else at the gym probably feels uncomfortable in some way too :)

I use the New Rules of Lifting plans.  

GwenM, that's another new one to me. I'll have to look up New Rules to lifting, too.

you've lost alot of weight, have you been exercising since wls?

 

Here's the post I wrote about my exercise story -- https://www.myvsg.net/2-uncategorised/398-my-exercise-story

I'm still pre-op, but I'm very off and on with the following workout with dumbells three times/week (got this off the internet somewhere):

 

One Arm Rows (4x10 right, 4x10 left)

Flat Bench Press (4X10)

Seated Overhead Press (4x12)

Shrugs (4x8)

Seated One-Arm Overhead Extensions (2x10 right, 2x10 left)

Alternating Curl (3x10)

 

Currently don't do any lower body (besides walking) because of a bum knee.

 

A different setup I liked:

Dips, Pullups, Squats -- Dips and Pullups on an assist machine.

Two times per week I'd do 3 x 10 or 3 x 12 of each, on the 3rd day that week I'd do 1 x 25 of each, trying to find the sweet spot on assist so I could do 23-25, but not 26.  Don't do this routine right now because of the knee.

 

So what do you do for exercise?

I joined Planet Fitness (it is CHEAP) and have started doing more weights. My son learned a lot about weight training playing football, so I said I'd try it. I am going 3 to 4 times a week. Need something for off gym days, any suggestions?

My workout today was:

hip inductors inner and outer (30lb) 20 reps 3 sets

glutes (40 lb) 10 reps 1 set per leg. ( have a torn meniscus in knee this one is hard on it

ab coaster (30 lb) 20 reps per side Ab's, 50 for front

Back extensions (30lb) 20 reps, 3 sets

torso twist (30 lb) 20 reps 3 sets

abdominal (30lb) 20 reps 3 sets

leg press (40lb) 20 reps 4 sets

cardio: recumbent bike 30 minutes - did 4.41 miles. Only cardio that doesn't hurt the knee :)