Wednesday, November 12, 2014

New Weight Training Plan

Happy Workout Wednesday! It's a week after my trip and I'm still kind of getting back in the groove. Pretty sure I'm past the point where I can blame jet lag for things, but I can still try :)

One thing I've surprisingly been doing a pretty good job at is lifting!


(Image Source)
For some reason, even though it's been on my goal list for months and months, I had a hard time sticking to a consistent strength training schedule. But since I started following the advice and below 3 days a week plan from this Greatist article (modified so I can do it at home), I've been doing a much better job of getting my lifts in every week.


Monday (Day One) 

1A) Barbell Deadlift 
1B) Dumbbell Bench Press

2A) Lunge
2B) Dumbbell Shoulder Press 

3A) Leg Press 
3B) Plank 

Wednesday (Day Two)

1A) Barbell Back Squat 
1B) Chin-up

2A) Dumbbell Row 
2B) Singe-Leg Stability Ball Hamstring Curl 

3A) Side Lunges 
3B) Reverse Crunch
Friday (Day Three) 

1A) Barbell Front Squat 1B) Inverted Row 

2A) Single-Leg Dumbbell Deadlift 
2B) Incline Dumbbell Bench Press 

3A) Reverse Lunge 
3B) Side Plank

While I'm really happy with the plan that I've found, I haven't quite found the perfect system for tracking my workouts yet. When I was traveling I just used my phone's notes app to keep track of everything, which worked but doesn't give me an easy way to see progress. I just downloaded FitNotes and it's ok so far but I'm not blown away.



I've also found a couple cute notebooks like this one, but I tend to lose them or not bring them when I travel.

Q: How do you track your strength workouts? What's your lifting routine like?
Now on to the party!

Welcome to this week's Workout Wednesday (WOW) Link Up!

Brought to you by your hostesses

Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser.

Workout Wednesday Link Up co-hostesses

Joining us are our co-hostesses:

Amanda | Eat Hard Work Hard and Heather | Divas Run For Bling
Workout Wednesday Co-Hostesses
Amanda | Blog | Twitter | Instagram
Heather | Blog | Twitter | Instagram

Be sure to stop by BOTH of our co-hostess' blogs as they are really cool and full of their fitness and running adventures so read some posts, leave some comments, share and subscribe so you receive regular updates. We are very happy to have them as co-hostesses.

How to Participate:

1. Follow, Like and/or Subscribe to your hostesses and co-hostesses:
2. Post our badge on your site so folks "hear" about our weekly link up 
3. Leave no more than 2 links to your blog, Facebook or YouTube post or video using the link up tool/button below 
4. Invite your like-minded friends! We love finding and reading new blogs so spread the word so we can increase the size of our parties every week til we make the walls sweat!!!! I told ya we party hard! :-) 
5. Use hashtag #wowlinkup when you comment on someone's post so they know how you found them 6. Last but definitely not least, HAVE FUN! This IS a party.

Femme Fitale Fit Club
GRAB OUR BADGE CODE
 

32 comments:

  1. I don't track my strength workouts at all. But I probably should. I hope you find something good that you can share. :) #wowlinkup

    ReplyDelete
  2. I've been struggling to find a routine with my strength training too! I either use my notes app on my phone, or a notebook. Neither method has been truly effective. Hoping you find a great tracking tool soon! ~Ree

    ReplyDelete
    Replies
    1. Yea that is not cutting it for me either! I'll definitely share whatever I come up with!

      Delete
  3. Very nice! I wish I could be so consistent with any of my workouts lol...I don't strength train now and I really need to start! I think Runkeeper tracks strength work as well, but not sure how good it is. #wowlinkup

    ReplyDelete
    Replies
    1. Thanks Janelle! Yea I love strength training but for some reason it's hard to be consistent with it. So worth it though!

      Delete
  4. I'm definitely lacking with the weight training :( I've gotten much better about getting in my running and yoga (with a strength training component) but it's mostly lower body. I've got to get in some balance with the upper body. When I was doing weight training, I used fitocracy to track things and it worked pretty well.

    ReplyDelete
    Replies
    1. Ooh I'll have to check out fitocracy! Thanks Chaitali!

      Delete
  5. My strength training does not involve a consistent use of any weights, so I've never thought about tracking. I probably should try to at least keep track of types of workouts I do (arms vs legs). Hmmm, you've got me thinking!

    ReplyDelete
    Replies
    1. Yea tracking is super key for me for everything. Hope it helps you :)

      Delete
  6. When I tried out NROLFW I did a spreadsheet and played around with logging it on bodybuilding.com. I got bored both ways...

    ReplyDelete
    Replies
    1. Oh man yea I don't blame you a spreadsheet would be hard for me to do!

      Delete
  7. Welp since you asked.....I left Tuesday and Thursday or Friday depending on my personal trainer's schedule. I am sore now from yesterday's workout which was very cool. We had 11 sets 3 reps, 6 reps, 9 reps, 12 reps, 15 reps, 20 reps, 15 reps, 12 reps, 9 reps, 6 reps and 3 reps of squat press, overhead squat, push ups, step ups (r/l) and bicep curls. OUCH! #wowlinkup

    ReplyDelete
    Replies
    1. Wow that sounds intense! What do you use to track your lifts Diatta?

      Delete
  8. I need to add more strength training in general. I'm good with running and PiYo (sometimes) but I need to incorporate weights. Right now I just do body weight exercises like push ups and squats that are easy to do at home. I like the idea of tracking it as that will make it more accountable.

    ReplyDelete
    Replies
    1. Yea for me if it doesn't get tracked I don't do it!

      Delete
  9. I'll ask my friend/trainer what she's uses to enter all the strength workouts. I think it is an app. Will let you know!

    ReplyDelete
    Replies
    1. Ooh yes thanks Jenny! Would love to hear what she says!

      Delete
  10. I suck at even doing strength workouts, so I haven't even gotten to the point of tracking them LOL. #wowlinkup

    ReplyDelete
    Replies
    1. Haha no worries I've been super inconsistent too! Hopefully tracking well will be the key!

      Delete
  11. I wish I could just follow what's on a piece of paper - I legit need someone SCREAMING - DO THIS DO THIS or else I won't do it!!!! HA!

    In the new year, I am finding a legit trainer to WHIP ME INTO SHAPE!

    ReplyDelete
    Replies
    1. Oh man I would love to have a trainer! Although I think I would still need to see logs of my sessions somewhere to motivate me :)

      Delete
  12. I have a bodyspace account through bodybuilding.com where I track some of my workouts but I'm not nearly as consistent with it as I should be. It's pretty user friendly...I'm just lazy. Ha! They have an app too.

    ReplyDelete
    Replies
    1. Ooh I'll have to check that out! Thanks for the suggestion! :)

      Delete
  13. I keep a workout journal in my gym bag, and (when I remember) will use Map My Run to input my program on my phone. I love to hand write everything, though. I'm old school. :-/ #wowlinkup

    ReplyDelete
    Replies
    1. Haha I liked hand writing stuff too but I always lose or forget notebooks!

      Delete
  14. I've been slacking off on the weight training, this is great!

    ReplyDelete
  15. I use the WOD app to track my crossfit and lifting. I rely on my crossfit instructor to lay out all my strength training routines. I'd never be able to do it on my own!

    ReplyDelete
    Replies
    1. Oh man that sounds great. I really want to try crossfit! Maybe some day :)

      Delete
  16. I am a regular reader of your blog. the blog is very interesting and will be much useful for us.
    SEO Company in Chennai

    ReplyDelete
  17. To stay fit and active, we need to watch our workout and diet plans. So that we can easily maintain an ideal weight. People are suffering from obesity problems due to lack of proper diet and workout, so they need to visit the gym on a regular basis and maintain a strict diet plan. I would definitely follow some of the crucial points from here to maintain the weight.
    Gym Accessories

    ReplyDelete