New lifting program

Wednesday – I had to keep reminding myself it was Wednesday. I am a day off. I hate it when that happens. I got up to go to the gym this morning when I remembered it was bagel day! So, I went back to bed for a little before we got ready to go.

Wheat bagel today. Tasty!

I forgot to photograph the rest of my food today. How weird is that? I think I was just very distracted or something.

Yesterday I started a new lifting program. I am now doing the 28-day shapeover

I have done this program before and I liked it.  I have been in a bit of a rut with my lifting, so it was time to shake it up.  This does a 3 day split with alternating days of cardio and 1 rest day each week.   Yesterday was arms and shoulders.

Exercise Set/rep/weight Muscle worked
Dumbell Shoulder Press 4 sets of 10 with 10# DBs Shoulders
Dumbbell Upright Row 3 sets of 8 with 15# DBs Shoulders
Dumbbell Bent Lateral Raise 3 sets of 10 with 10# DBs Shoulders
Cable Curls 3 sets of 10 at 25# Biceps
Barbell Drag Curl 2 sets of 10 with 25 bar Biceps
Dumbbell Concentration Curl 2 sets of 10 with 10# DBs Biceps
Dumbbell Kickbacks 3 sets of 10 with 10# DBs Triceps
Single Dumbbell Overhead Triceps Press 3 sets of 10 with 15# DB Triceps
Reverse Cable Press Down 3 sets of 10 at 25# Triceps

It took 30 minutes to get through this workout.  I will tell you – my arms are *sore* today!  I haven’t worked my arms like this in over a year. Normally, you know I eschew doing single muscle exercises, particularly for my arms.  My arms will develop much faster than the rest of my body, so I need to keep the weights lighter while doing this program.

Tomorrow is lower body and then Saturday is chest/back/core.

On another front – look what arrived today!


Can’t wait to try it out tomorrow morning!

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22 thoughts on “New lifting program

  1. E. Jane

    I hope that I will someday have such a great exercise program. Right now, it’s pretty haphazard, and I’ve been sick while on vacation, so it’s pretty lame in general. Love the coffee pot!

  2. debby

    I was thinking you might be doing something with your weight lifting program! You are so disciplined!

    I hate it when I have days that I have to tell myself all day what day it is. Glad to hear I have company.

    Very exciting–a new coffee pot!
    debby´s last blog post ..The Super Bowl for Dog Lovers!

  3. Fran

    Enjoy your coffee this morning 🙂
    We’re having problems with our espresso machine at the moment and I’m getting very annoyed by it. Am afraid we have to bring it away for service/reparation which means 3 weeks at least without it.

    I like new things, keeps me from getting bored with my workouts. Looks like a pretty though workout.
    Fran´s last blog post ..Wednesday February 15 – 2012, The workout edition

    1. Lori Post author

      No – I hardly ever get sore from lifting any more. Only if I do something very different or a lot heavier weights.

  4. Satu

    Oooh, you’re saved, Lori! 🙂

    I’ve decieded to get Rachel Cosgrove’s Female Body Breakthrough. I thought about NRFLFW too, but Charlotte from the GreatFitnessExperiment said FBB is better.

  5. Helen

    Do you think that program could be done at home? I’m sorting of looking around for some variation to keep me on my ST track I started in November with the challenge.

    I think there is something in the air this week as I have been off a day all week long. Maybe because my Muay Thai schedule changed but it’s very distracting! I was so disappointed when I got up this morning and realized it wasn’t Friday!
    Helen´s last blog post ..For a Minute, I Felt Normal

    1. Lori Post author

      Yes – it can be done at home. The author lists an exercise you can do at the gym and its counterpart that you could do at home. You just need some dumbbells and resistance bands.

  6. Tamara

    (delurking!! I read you every day in my RSS feed. 🙂 Keep it Lori – you=Awesome!)

    This looks like a great program. Is the Dumbbell Bent Lateral Raise, a BENTOVER lateral raise or a standing BENT ARM lateral raise??

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