Lifting weights can be a success only for the individuals who are committed and motivated. It takes dedication to reach your goals, but once you get started, you will never stop. Working out becomes a drug that you become very much addicted to and it gets tougher to quit.
SECOND WEEK OF WORKING OUT
My second week of lifting weights has become a success. Last week, I started off by weighing in at 181 pounds, and at the end of my second week, I gained 2 more pounds weighing in at 183 pounds. I do feel stronger and faster than I did last week.
My workout program was the same program as I did last week, and it is working very well for me. Now, when I go back to the gym tomorrow, I will start my muscle building program. I will keep you up to date with everything next week such as my training program, my weight, and etc.
Weight Training Injury
When working out last week as I was doing bench press, from stupidity, I decided to see how many times that I am able to rep 315 pounds because that weight use to be easy before I got sick. I used to rep 315 about 10-15 times per set.
However, I haven’t lift that weight for about 8 months because I was sick and I just started lifting weigts again last week, and when I lift 315 this past Friday I did two reps and I injured my shoulders. That was a big mistake. I should be ok by next week, but luckly I will be ok because I could of been seriously injured. DON’T MAKE THE SAME MISTAKE I DID.
SECOND WEEK OF LIFTING WEIGHTS
I started off light, but I decided to do a body part for each day of the week.
MONDAY (CHEST)
- 30 minutes of stretching.
- Barbell Bench Press / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12)(4th set 8-12).
- Incline Bench Press / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Dumbbell Flies / (1st set 12-15) (2nd set 12-15) (3rd set 12-15).
- Cardio for 15 minutes
TUESDAY (ARMS)
- 30 minutes of stretching.
- Bicep Curls / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
- Straight Bar Curls / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Cable Tricep Pressdowns / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12)
- Dips / (1st set 12-15) (2nd set 12-15) (3rd set 12-15)
- Cardio 15 minutes.
WEDNESDAY (LEGS)
- 30 minutes of stretching.
- Squats / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
- Leg Press / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
- Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
- Laying Leg Curls / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
- Cardio 15 minutes.
THURSDAY (BACK)
- 30 minutes of stretching.
- Lat Pulldowns / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
- Barbell Bent Over Rows / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Dead Lift / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12)
- Cardio 15 minutes.
FRIDAY (SHOULDER)
- 30 minutes of stretching.
- Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
- Front Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Bent Lateral Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Cardio for 15 minutes.
SATURDAY (REST DAY NO TRAINING)
SUNDAY (REST DAY NO TRAINING)
The results of my second week of lifting weights went very well. I felt great and better then ever. My whole body still had a light soreness and it felt great just like last week.
My goal is to gain another 10 pounds with about an 8-10 percent body fat during my weight lifting program. It’s not going to be easy and it will take some time, but I will get there. I have done it before.
In your opinion, what makes a great workout program or what have you heard that works real well.
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