Coach Dick's Weights Session
So last week I start lifting weight, just because. I have zero racing goals, just want to be fit (and strong) again, and I don't touch my legs because I'm now running and/or cycling every day. Below is my routine, focused on getting the max results in the least amount of time:
- Run 4 miles, with dogs, swing by house to drop them off, pick up ID and small towel, run another 1 mile or so to gym
- 20 pushups, to warm up, then:
First circuit, large upper body muscle group stuff:
- Flat bench dumbell press, 1 set right into...
- Bent over rows, dumbell, 1 set right into...
- Shoulder shugs, 1 set (all of the above are done with the same weight, basically)
- Lat pull down, 1 set right into...
- Dips
Repeat the above for total of 3x, without stopping. The order above is ideal but I'll mix up based on the availability of weights, the bench, etc.
Second circuit, small muscles of upper body. I grab either 2x 15 or 20lb weights and do:
- Shoulder flys (both arms at the same time, thumbs pointed up, arms straight up and down at my sides)
- Arm raises, straight in front, alternating hands. I mess around with hand position, moving from thumb up to back of the hand up.
- Curls, sitting the bench, elbow on my inner thigh, upper arm almost parallel to the ground. Dunno what you call these but they work.
- Tricep extension.
I do that above 3x, never dropping the weights or resting. I'm friggin shagged and I have a hard time holding my arms up and not looking like Fred Flintstone on the 1 mile run home.
Entire gym work takes me about 40'. I do core on the balance ball at home while watching TV. Hard for me to get on the floor without a dog's ass or tongue (interchangeable, apparently) in my face.
Comments
Keep up the good work. You could be a machine if you keep that regimen up for the year.
Just remember who you want to be at the end of it all. If you remember me saying how I was 40lbs. heavier at one time from all the crazy lifting. Good stuff though to change it up and get the mid section in insane shape then all the climbs on the bike don't feel so bad.
You fired me up a little so I threw on 225lbs on the bench to see if i could do it and barely got one rep out. I used to get 20 reps in the day and a max bench of 395lbs. Crazy when i think about it now.
Thanks. I think I have a lot of low hanging strength fruit that will come from muscle recruitment/improvement first, before I start to add muscle. We'll see.
V