Tag Archives: legs

OBSESSIVE LIFTING DISORDER (O.L.D)!

If you would like to contribute to Liz’s Bike to Build at NBSS Fundraiser, click HERE.

Although I had begun riding my bike 8 to 10 miles every couple of days about 3 weeks ago, I can unequivocably say that my TRAINING HAS OFFICIALLY BEGUN! How do I know that? Well, ask any muscle in my body, from my “abs” when I do something strenuous like BREATHE…to my “glutes” when I try to sit or walk…to the most angry muscles in my body, my “lats” and “traps,” who are convinced I must be training for Marine Corps Boot Camp rather than a voluntary solo bike ride. I have aches in places I didn’t know I had muscles.

From this description, you might think I have been riding my bike for several hours a day and getting nasty saddle soars. Not the case! While it is possible that a few of the muscle aches could be from my cycling, which capped out at 72.5 miles this week, I have a strong suspicion that the main culprit is O.L.D.

I may have hinted in a previous post that simplicity and I have not met before. So, when presented with two options of roads to take in any given situation…(one short, nicely paved road with no twists or turns and one made of gravel with hair pin turns around a steep cliff lined with gigantic pot holes), I almost exclusively choose the second road because I love a challenge. Allow me to translate this analogy  into the current challenge of getting physically prepared for my Quincy to NYC bike ride. I designed a “Liz simple” workout schedule for me to follow including cycling, cross training, and oh yes…weight training. The weight training portion of my “Liz simple”plan grew rapidly from a handful of weight lifting exercises that I could recall from my soccer and basketball days to designing an elaborate 8 day rotation of exercises divided into muscle groups, from which I choose 10 to 12 exercises a day from the 3 ring binder I put together full of 135 exercises. A sneak peak at the evidence (calendar detailing all my exercises I plan to do for the next three months of training, my 3 ring binder of weight lifting exercises, and a sample of the weight lifting I’ve done over the last couple of days) can be found below. Hopefully this lends creedence to the condition I am beginning to accept that I am inflicted with as of late…O.L.D.

Obsessive Lifting DisorderObsessive Lifting Disorder 3

 

5/5
Barbell trunk rotation 10×3 each @ 20 lbs…heavy on neck (1)
Barbell side bend no weight on bar 3×10 (2)
Dumbbell side bend (5) 3×10 @ 10 lb
NEED NEW AB EXERCISES BESIDES ABOVE 3
Barbell bicep curl (52) 3×10 @ 20 lbs
Barbell bicep curl standing close grip concentrated (55) 1×10 just bar and 2×10@ 10 lbs
One at a time biceps curl (58) 3×10 @ 10 lbs
Seated concentration curl (70) 3×10 with barbell no weights but 4 ends GET 2.5 lb WTS
Barbell bent over row wide grip head supported 3×10 @ 20 lbs HEAD TOO LOW SO 2nd 2 SETS NO HEAD (91)
Barbell good morning (93) 3×10 @  20 lbs
Barbell dead lift (95) 3×10 @ 20 lbs

5/7 CHEST (no bench), Shoulders, & Triceps
Barbell upright row (26) 3×10 @ 20 lb
Military press (27) 3×10 @ 20 lbs
Military press standing behind neck (29) 20 lbs 1×10, 1×9, 1×10
Palms in shoulder press (33) 10 lbs dumbbells 1×8, 1×9, & 1×10
RAN OUT OF TIME

5/9
Abs, Back and Biceps
Barbell bicep curl (52) 3×10 @ 20 lbs
Barbell bicep curl standing close grip concentrated (55) 3×10@ 10 lbs
One at a time biceps curl (58) 3×10 each @ 10 lbs
Seated alternating bicep curls (63) 3×10 @ 10 lb dumbells
Barbell bent over row wide grip head supported 3×10 @ 20 lbs HEAD ON BED (91)
Barbell good morning (93) 3×10 @  20 lbs
Barbell dead lift (95) 3×10 @ 20 lbs
Hollow Hold 1 min
Superman 1 min
50 leg lifts
Plank 2×30 sec and 1 min plank
Side plank each side 30 sec…SHOULD DO ON RUG
Sit-ups 3×50
Barbell trunk rotation (1) 3×10 @ 20 lbs

5/10
LEGS
Barbell Squat (110) 3×10 @ 25 lbs
Barbell front squat-heels elevated (113) 3×10 @ 25 lbs…A LIL AWKWARD BUT DOABLE
Barbell hack squat heels elevated (117) 3×10 @ 25 lbs
Barbell front lunge (119) 3×10 each @ 25 lbs
Reverse lunge (124) 3×10 each with 10 lb dumbells in each hand
Dumbbell swing through (127) 10 lbs 3×10
Toe Raise (129) 3×10 with 10 lb dumbbells

Although I can do the math and willingly admit that O.L.D. equals P.A.I.N., I will accept the PAIN any day if it means accomplishing my dreams.

Many thanks for your time and attention!

If you would like to contribute to Liz’s Bike to Build at NBSS Fundraiser, click HERE.