Re: deadlifts was LBWO questions

[Guest guest]

Don't abandon the idea of lunges. They don't serve the same purpose as

deadlifts. I know a woman who claims she does 50 walking lunges a day, and she

has the best legs I've ever seen.

Stasia

DeAnNe <deanne_lesley@...> wrote:

Hi Stasia,

I'm doing leg extensions at the moment (sorry i forgot to add them to my last

post), yeah they are pretty excrutiating as you suggest but I havent tried

deadlifts yet.

I think the deadlifts would be good for me, that way i might not have to do the

lunges quite yet. I havent tried the angled calf raises as set so that will be

another exercise to incorporate. Thanks so much for your continued advice

Stasia, I really appreciate it.

warmly

dea

stasia bachrach wrote:

Have you tried deadlifts or leg extensions? Deadlifts are a great workout for

your butt, lower back, and hamstrings. You'll also get stronger forearms in the

process. Leg extensions can really burn out your quads at the end of the leg

workout.

Instead of lowering the weight maybe you could increase the weight a bit and

reduce the number or reps but not the number of sets. Small changes like this

can serve to get you off a lifting plateau and cause new muscle soreness. Hope

this helps.

Stasia

DeAnNe wrote:

I'd like to ask a few questions about my current LBWO please. Ive had this work

out for almost 5 weeks now (gosh time I has flown by). Anyway, I'd like to

change it next week because it is not as challenging now. One of the things that

I am not doing quite right with the program is not changing my exercise for the

last 2 sets and also not dropping the reps for the first 3 sets. The reason why,

is because I just like things to be as simple as possible. I wasnt sure what

exercises to change to initially, and so just stayed with the same exercise.

Also, with dropping the reps for the first sets, I've avoided that because its

just easier for me to keep things at 12 reps, I dont have to bother with

counting and stuff.

What i was wondering please was will these things make a huge difference to my

program or results?

my current program

Dumbell squats

5-20lbs

5 sets x 12 reps

Leg Press: outer thigh

300-400 lbs

5 sets x 12 reps

Leg Press: inner thigh

4001bs - decreasing to 300lbs

5 sets x 12 reps

2 sets 100lbs x 50 reps (just for fun)

lying leg curl

5 sets x 12 reps

20-50lbs

standing calve raise

up to 300lbs

5 sets x 12 reps

step ups with leg raise

5 sets x 12 reps

ABS

variety of exercises until I want to throw up

usually around 10 sets x 12 reps

I know that I probably am doing too many exercises on my quads but i guess i

focus on them because my thighs are my problem area and i just figure that they

will be nice and toned when i eventually lose the fat.

today I didnt do the step ups but did 10 mins jog on treadmill at a moderate

pace at the end of the workout. It was tough because I dont normally do any

other cardio on my weight training days. I was really sweating after the 10 mins

and normally on my cardio days I do a total of an hour of cardio on various

machines.

I'd really like some new ideas for my next LBWO program please. I'm very scared

of lunges but would really love some input from you guys so that i can think

about it over the weekend. Sorry about my very long post.

warmly

dea

---------------------------------

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[Guest guest]

Those walking lunges look like murder. I hope I can graduate to being able

to do those some day, LOL

Re: deadlifts was LBWO questions

Don't abandon the idea of lunges. They don't serve the same purpose as

deadlifts. I know a woman who claims she does 50 walking lunges a day, and

she has the best legs I've ever seen.

Stasia

DeAnNe <deanne_lesley@...> wrote:

Hi Stasia,

I'm doing leg extensions at the moment (sorry i forgot to add them to my

last post), yeah they are pretty excrutiating as you suggest but I havent

tried deadlifts yet.

I think the deadlifts would be good for me, that way i might not have to do

the lunges quite yet. I havent tried the angled calf raises as set so that

will be another exercise to incorporate. Thanks so much for your continued

advice Stasia, I really appreciate it.

warmly

dea

stasia bachrach wrote:

Have you tried deadlifts or leg extensions? Deadlifts are a great workout

for your butt, lower back, and hamstrings. You'll also get stronger forearms

in the process. Leg extensions can really burn out your quads at the end of

the leg workout.

Instead of lowering the weight maybe you could increase the weight a bit and

reduce the number or reps but not the number of sets. Small changes like

this can serve to get you off a lifting plateau and cause new muscle

soreness. Hope this helps.

Stasia

DeAnNe wrote:

I'd like to ask a few questions about my current LBWO please. Ive had this

work out for almost 5 weeks now (gosh time I has flown by). Anyway, I'd like

to change it next week because it is not as challenging now. One of the

things that I am not doing quite right with the program is not changing my

exercise for the last 2 sets and also not dropping the reps for the first 3

sets. The reason why, is because I just like things to be as simple as

possible. I wasnt sure what exercises to change to initially, and so just

stayed with the same exercise. Also, with dropping the reps for the first

sets, I've avoided that because its just easier for me to keep things at 12

reps, I dont have to bother with counting and stuff.

What i was wondering please was will these things make a huge difference to

my program or results?

my current program

Dumbell squats

5-20lbs

5 sets x 12 reps

Leg Press: outer thigh

300-400 lbs

5 sets x 12 reps

Leg Press: inner thigh

4001bs - decreasing to 300lbs

5 sets x 12 reps

2 sets 100lbs x 50 reps (just for fun)

lying leg curl

5 sets x 12 reps

20-50lbs

standing calve raise

up to 300lbs

5 sets x 12 reps

step ups with leg raise

5 sets x 12 reps

ABS

variety of exercises until I want to throw up

usually around 10 sets x 12 reps

I know that I probably am doing too many exercises on my quads but i guess i

focus on them because my thighs are my problem area and i just figure that

they will be nice and toned when i eventually lose the fat.

today I didnt do the step ups but did 10 mins jog on treadmill at a moderate

pace at the end of the workout. It was tough because I dont normally do any

other cardio on my weight training days. I was really sweating after the 10

mins and normally on my cardio days I do a total of an hour of cardio on

various machines.

I'd really like some new ideas for my next LBWO program please. I'm very

scared of lunges but would really love some input from you guys so that i

can think about it over the weekend. Sorry about my very long post.

warmly

dea

---------------------------------

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[Guest guest]

yeah thats definately and incentive Stasia, anything for rock hard thighs! I'm

usually nervous about most exercises I havent really tried before. I think it

stems from feeling as if I was never good at sports etc when I was young.

I remember six months ago when the fitness trainer at my gym tried to show me

how to narrow ball squats. My legs were shaking so badly I couldnt even do one

(not from nerves but from a lack of strength). Now I do squats with dumbells and

my arms get really sore way before my legs do. Maybe i need to decrease the

weight and do more reps? Wish we luck with the lunges, I'll need it.. hehehe..

warmly dea

stasia bachrach <s_bachrach@...> wrote:

Don't abandon the idea of lunges. They don't serve the same purpose as

deadlifts. I know a woman who claims she does 50 walking lunges a day, and she

has the best legs I've ever seen.

Stasia

DeAnNe <deanne_lesley@...> wrote:

Hi Stasia,

I'm doing leg extensions at the moment (sorry i forgot to add them to my last

post), yeah they are pretty excrutiating as you suggest but I havent tried

deadlifts yet.

I think the deadlifts would be good for me, that way i might not have to do the

lunges quite yet. I havent tried the angled calf raises as set so that will be

another exercise to incorporate. Thanks so much for your continued advice

Stasia, I really appreciate it.

warmly

dea

stasia bachrach wrote:

Have you tried deadlifts or leg extensions? Deadlifts are a great workout for

your butt, lower back, and hamstrings. You'll also get stronger forearms in the

process. Leg extensions can really burn out your quads at the end of the leg

workout.

Instead of lowering the weight maybe you could increase the weight a bit and

reduce the number or reps but not the number of sets. Small changes like this

can serve to get you off a lifting plateau and cause new muscle soreness. Hope

this helps.

Stasia

DeAnNe wrote:

I'd like to ask a few questions about my current LBWO please. Ive had this work

out for almost 5 weeks now (gosh time I has flown by). Anyway, I'd like to

change it next week because it is not as challenging now. One of the things that

I am not doing quite right with the program is not changing my exercise for the

last 2 sets and also not dropping the reps for the first 3 sets. The reason why,

is because I just like things to be as simple as possible. I wasnt sure what

exercises to change to initially, and so just stayed with the same exercise.

Also, with dropping the reps for the first sets, I've avoided that because its

just easier for me to keep things at 12 reps, I dont have to bother with

counting and stuff.

What i was wondering please was will these things make a huge difference to my

program or results?

my current program

Dumbell squats

5-20lbs

5 sets x 12 reps

Leg Press: outer thigh

300-400 lbs

5 sets x 12 reps

Leg Press: inner thigh

4001bs - decreasing to 300lbs

5 sets x 12 reps

2 sets 100lbs x 50 reps (just for fun)

lying leg curl

5 sets x 12 reps

20-50lbs

standing calve raise

up to 300lbs

5 sets x 12 reps

step ups with leg raise

5 sets x 12 reps

ABS

variety of exercises until I want to throw up

usually around 10 sets x 12 reps

I know that I probably am doing too many exercises on my quads but i guess i

focus on them because my thighs are my problem area and i just figure that they

will be nice and toned when i eventually lose the fat.

today I didnt do the step ups but did 10 mins jog on treadmill at a moderate

pace at the end of the workout. It was tough because I dont normally do any

other cardio on my weight training days. I was really sweating after the 10 mins

and normally on my cardio days I do a total of an hour of cardio on various

machines.

I'd really like some new ideas for my next LBWO program please. I'm very scared

of lunges but would really love some input from you guys so that i can think

about it over the weekend. Sorry about my very long post.

warmly

dea

---------------------------------

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[Guest guest]

I'm glad I'm not the only one thats scared Lydia!

warmly

dea

Lydia <groups@...> wrote:

Those walking lunges look like murder. I hope I can graduate to being able

to do those some day, LOL

Re: deadlifts was LBWO questions

Don't abandon the idea of lunges. They don't serve the same purpose as

deadlifts. I know a woman who claims she does 50 walking lunges a day, and

she has the best legs I've ever seen.

Stasia

DeAnNe <deanne_lesley@...> wrote:

Hi Stasia,

I'm doing leg extensions at the moment (sorry i forgot to add them to my

last post), yeah they are pretty excrutiating as you suggest but I havent

tried deadlifts yet.

I think the deadlifts would be good for me, that way i might not have to do

the lunges quite yet. I havent tried the angled calf raises as set so that

will be another exercise to incorporate. Thanks so much for your continued

advice Stasia, I really appreciate it.

warmly

dea

stasia bachrach wrote:

Have you tried deadlifts or leg extensions? Deadlifts are a great workout

for your butt, lower back, and hamstrings. You'll also get stronger forearms

in the process. Leg extensions can really burn out your quads at the end of

the leg workout.

Instead of lowering the weight maybe you could increase the weight a bit and

reduce the number or reps but not the number of sets. Small changes like

this can serve to get you off a lifting plateau and cause new muscle

soreness. Hope this helps.

Stasia

DeAnNe wrote:

I'd like to ask a few questions about my current LBWO please. Ive had this

work out for almost 5 weeks now (gosh time I has flown by). Anyway, I'd like

to change it next week because it is not as challenging now. One of the

things that I am not doing quite right with the program is not changing my

exercise for the last 2 sets and also not dropping the reps for the first 3

sets. The reason why, is because I just like things to be as simple as

possible. I wasnt sure what exercises to change to initially, and so just

stayed with the same exercise. Also, with dropping the reps for the first

sets, I've avoided that because its just easier for me to keep things at 12

reps, I dont have to bother with counting and stuff.

What i was wondering please was will these things make a huge difference to

my program or results?

my current program

Dumbell squats

5-20lbs

5 sets x 12 reps

Leg Press: outer thigh

300-400 lbs

5 sets x 12 reps

Leg Press: inner thigh

4001bs - decreasing to 300lbs

5 sets x 12 reps

2 sets 100lbs x 50 reps (just for fun)

lying leg curl

5 sets x 12 reps

20-50lbs

standing calve raise

up to 300lbs

5 sets x 12 reps

step ups with leg raise

5 sets x 12 reps

ABS

variety of exercises until I want to throw up

usually around 10 sets x 12 reps

I know that I probably am doing too many exercises on my quads but i guess i

focus on them because my thighs are my problem area and i just figure that

they will be nice and toned when i eventually lose the fat.

today I didnt do the step ups but did 10 mins jog on treadmill at a moderate

pace at the end of the workout. It was tough because I dont normally do any

other cardio on my weight training days. I was really sweating after the 10

mins and normally on my cardio days I do a total of an hour of cardio on

various machines.

I'd really like some new ideas for my next LBWO program please. I'm very

scared of lunges but would really love some input from you guys so that i

can think about it over the weekend. Sorry about my very long post.

warmly

dea

---------------------------------

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[Guest guest]

I'm not scared of ordinary lunges... one leg at a time, facing the mirror...

but the WALKING lunges are a completely different animal!!!

: )

Re: deadlifts was LBWO questions

Don't abandon the idea of lunges. They don't serve the same purpose as

deadlifts. I know a woman who claims she does 50 walking lunges a day, and

she has the best legs I've ever seen.

Stasia

DeAnNe <deanne_lesley@...> wrote:

Hi Stasia,

I'm doing leg extensions at the moment (sorry i forgot to add them to my

last post), yeah they are pretty excrutiating as you suggest but I havent

tried deadlifts yet.

I think the deadlifts would be good for me, that way i might not have to do

the lunges quite yet. I havent tried the angled calf raises as set so that

will be another exercise to incorporate. Thanks so much for your continued

advice Stasia, I really appreciate it.

warmly

dea

stasia bachrach wrote:

Have you tried deadlifts or leg extensions? Deadlifts are a great workout

for your butt, lower back, and hamstrings. You'll also get stronger forearms

in the process. Leg extensions can really burn out your quads at the end of

the leg workout.

Instead of lowering the weight maybe you could increase the weight a bit and

reduce the number or reps but not the number of sets. Small changes like

this can serve to get you off a lifting plateau and cause new muscle

soreness. Hope this helps.

Stasia

DeAnNe wrote:

I'd like to ask a few questions about my current LBWO please. Ive had this

work out for almost 5 weeks now (gosh time I has flown by). Anyway, I'd like

to change it next week because it is not as challenging now. One of the

things that I am not doing quite right with the program is not changing my

exercise for the last 2 sets and also not dropping the reps for the first 3

sets. The reason why, is because I just like things to be as simple as

possible. I wasnt sure what exercises to change to initially, and so just

stayed with the same exercise. Also, with dropping the reps for the first

sets, I've avoided that because its just easier for me to keep things at 12

reps, I dont have to bother with counting and stuff.

What i was wondering please was will these things make a huge difference to

my program or results?

my current program

Dumbell squats

5-20lbs

5 sets x 12 reps

Leg Press: outer thigh

300-400 lbs

5 sets x 12 reps

Leg Press: inner thigh

4001bs - decreasing to 300lbs

5 sets x 12 reps

2 sets 100lbs x 50 reps (just for fun)

lying leg curl

5 sets x 12 reps

20-50lbs

standing calve raise

up to 300lbs

5 sets x 12 reps

step ups with leg raise

5 sets x 12 reps

ABS

variety of exercises until I want to throw up

usually around 10 sets x 12 reps

I know that I probably am doing too many exercises on my quads but i guess i

focus on them because my thighs are my problem area and i just figure that

they will be nice and toned when i eventually lose the fat.

today I didnt do the step ups but did 10 mins jog on treadmill at a moderate

pace at the end of the workout. It was tough because I dont normally do any

other cardio on my weight training days. I was really sweating after the 10

mins and normally on my cardio days I do a total of an hour of cardio on

various machines.

I'd really like some new ideas for my next LBWO program please. I'm very

scared of lunges but would really love some input from you guys so that i

can think about it over the weekend. Sorry about my very long post.

warmly

dea

---------------------------------

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[Guest guest]

hehehehe... *shudders*

Lydia <groups@...> wrote:I'm not scared of ordinary

lunges... one leg at a time, facing the mirror...

but the WALKING lunges are a completely different animal!!!

: )

Re: deadlifts was LBWO questions

Don't abandon the idea of lunges. They don't serve the same purpose as

deadlifts. I know a woman who claims she does 50 walking lunges a day, and

she has the best legs I've ever seen.

Stasia

DeAnNe <deanne_lesley@...> wrote:

Hi Stasia,

I'm doing leg extensions at the moment (sorry i forgot to add them to my

last post), yeah they are pretty excrutiating as you suggest but I havent

tried deadlifts yet.

I think the deadlifts would be good for me, that way i might not have to do

the lunges quite yet. I havent tried the angled calf raises as set so that

will be another exercise to incorporate. Thanks so much for your continued

advice Stasia, I really appreciate it.

warmly

dea

stasia bachrach wrote:

Have you tried deadlifts or leg extensions? Deadlifts are a great workout

for your butt, lower back, and hamstrings. You'll also get stronger forearms

in the process. Leg extensions can really burn out your quads at the end of

the leg workout.

Instead of lowering the weight maybe you could increase the weight a bit and

reduce the number or reps but not the number of sets. Small changes like

this can serve to get you off a lifting plateau and cause new muscle

soreness. Hope this helps.

Stasia

DeAnNe wrote:

I'd like to ask a few questions about my current LBWO please. Ive had this

work out for almost 5 weeks now (gosh time I has flown by). Anyway, I'd like

to change it next week because it is not as challenging now. One of the

things that I am not doing quite right with the program is not changing my

exercise for the last 2 sets and also not dropping the reps for the first 3

sets. The reason why, is because I just like things to be as simple as

possible. I wasnt sure what exercises to change to initially, and so just

stayed with the same exercise. Also, with dropping the reps for the first

sets, I've avoided that because its just easier for me to keep things at 12

reps, I dont have to bother with counting and stuff.

What i was wondering please was will these things make a huge difference to

my program or results?

my current program

Dumbell squats

5-20lbs

5 sets x 12 reps

Leg Press: outer thigh

300-400 lbs

5 sets x 12 reps

Leg Press: inner thigh

4001bs - decreasing to 300lbs

5 sets x 12 reps

2 sets 100lbs x 50 reps (just for fun)

lying leg curl

5 sets x 12 reps

20-50lbs

standing calve raise

up to 300lbs

5 sets x 12 reps

step ups with leg raise

5 sets x 12 reps

ABS

variety of exercises until I want to throw up

usually around 10 sets x 12 reps

I know that I probably am doing too many exercises on my quads but i guess i

focus on them because my thighs are my problem area and i just figure that

they will be nice and toned when i eventually lose the fat.

today I didnt do the step ups but did 10 mins jog on treadmill at a moderate

pace at the end of the workout. It was tough because I dont normally do any

other cardio on my weight training days. I was really sweating after the 10

mins and normally on my cardio days I do a total of an hour of cardio on

various machines.

I'd really like some new ideas for my next LBWO program please. I'm very

scared of lunges but would really love some input from you guys so that i

can think about it over the weekend. Sorry about my very long post.

warmly

dea

---------------------------------

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[Guest guest]

You'll do fine with the lunges. The hardest part for me is keeping my balance.

Of course, trying to keep balance recruits muscles as well so I'm still happy

about that even if I look kind of uncoordinated.

Stasia

DeAnNe <deanne_lesley@...> wrote:

yeah thats definately and incentive Stasia, anything for rock hard thighs! I'm

usually nervous about most exercises I havent really tried before. I think it

stems from feeling as if I was never good at sports etc when I was young.

I remember six months ago when the fitness trainer at my gym tried to show me

how to narrow ball squats. My legs were shaking so badly I couldnt even do one

(not from nerves but from a lack of strength). Now I do squats with dumbells and

my arms get really sore way before my legs do. Maybe i need to decrease the

weight and do more reps? Wish we luck with the lunges, I'll need it.. hehehe..

warmly dea

stasia bachrach wrote:

Don't abandon the idea of lunges. They don't serve the same purpose as

deadlifts. I know a woman who claims she does 50 walking lunges a day, and she

has the best legs I've ever seen.

Stasia

DeAnNe wrote:

Hi Stasia,

I'm doing leg extensions at the moment (sorry i forgot to add them to my last

post), yeah they are pretty excrutiating as you suggest but I havent tried

deadlifts yet.

I think the deadlifts would be good for me, that way i might not have to do the

lunges quite yet. I havent tried the angled calf raises as set so that will be

another exercise to incorporate. Thanks so much for your continued advice

Stasia, I really appreciate it.

warmly

dea

stasia bachrach wrote:

Have you tried deadlifts or leg extensions? Deadlifts are a great workout for

your butt, lower back, and hamstrings. You'll also get stronger forearms in the

process. Leg extensions can really burn out your quads at the end of the leg

workout.

Instead of lowering the weight maybe you could increase the weight a bit and

reduce the number or reps but not the number of sets. Small changes like this

can serve to get you off a lifting plateau and cause new muscle soreness. Hope

this helps.

Stasia

DeAnNe wrote:

I'd like to ask a few questions about my current LBWO please. Ive had this work

out for almost 5 weeks now (gosh time I has flown by). Anyway, I'd like to

change it next week because it is not as challenging now. One of the things that

I am not doing quite right with the program is not changing my exercise for the

last 2 sets and also not dropping the reps for the first 3 sets. The reason why,

is because I just like things to be as simple as possible. I wasnt sure what

exercises to change to initially, and so just stayed with the same exercise.

Also, with dropping the reps for the first sets, I've avoided that because its

just easier for me to keep things at 12 reps, I dont have to bother with

counting and stuff.

What i was wondering please was will these things make a huge difference to my

program or results?

my current program

Dumbell squats

5-20lbs

5 sets x 12 reps

Leg Press: outer thigh

300-400 lbs

5 sets x 12 reps

Leg Press: inner thigh

4001bs - decreasing to 300lbs

5 sets x 12 reps

2 sets 100lbs x 50 reps (just for fun)

lying leg curl

5 sets x 12 reps

20-50lbs

standing calve raise

up to 300lbs

5 sets x 12 reps

step ups with leg raise

5 sets x 12 reps

ABS

variety of exercises until I want to throw up

usually around 10 sets x 12 reps

I know that I probably am doing too many exercises on my quads but i guess i

focus on them because my thighs are my problem area and i just figure that they

will be nice and toned when i eventually lose the fat.

today I didnt do the step ups but did 10 mins jog on treadmill at a moderate

pace at the end of the workout. It was tough because I dont normally do any

other cardio on my weight training days. I was really sweating after the 10 mins

and normally on my cardio days I do a total of an hour of cardio on various

machines.

I'd really like some new ideas for my next LBWO program please. I'm very scared

of lunges but would really love some input from you guys so that i can think

about it over the weekend. Sorry about my very long post.

warmly

dea

---------------------------------

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[Guest guest]

I'm catching up on posts here, so I hope I'm not repeating something

that's already been said.

Have you tried using a barbell for your squats? If your gym has those

little pre-loaded ones, that's a good way to save your arms.

A full-sized Olympic barbell weighs 45 lbs. before you put any weight

on it, so the smaller ones are often a better place to start.

And while we're on the subject of squats, I'm going to give another

ringing endorsement for one-legged squats. I love them! I love them! I

love them!

--- DeAnNe <deanne_lesley@...> wrote:

> yeah thats definately and incentive Stasia, anything for rock hard

> thighs! I'm usually nervous about most exercises I havent really

> tried before. I think it stems from feeling as if I was never good at

> sports etc when I was young.

>

> I remember six months ago when the fitness trainer at my gym tried

> to show me how to narrow ball squats. My legs were shaking so badly I

> couldnt even do one (not from nerves but from a lack of strength).

> Now I do squats with dumbells and my arms get really sore way before

> my legs do. Maybe i need to decrease the weight and do more reps?

> Wish we luck with the lunges, I'll need it.. hehehe..

> warmly dea

>

> stasia bachrach <s_bachrach@...> wrote:

> Don't abandon the idea of lunges. They don't serve the same purpose

> as deadlifts. I know a woman who claims she does 50 walking lunges a

> day, and she has the best legs I've ever seen.

>

> Stasia

>

> DeAnNe <deanne_lesley@...> wrote:

> Hi Stasia,

> I'm doing leg extensions at the moment (sorry i forgot to add them to

> my last post), yeah they are pretty excrutiating as you suggest but I

> havent tried deadlifts yet.

> I think the deadlifts would be good for me, that way i might not have

> to do the lunges quite yet. I havent tried the angled calf raises as

> set so that will be another exercise to incorporate. Thanks so much

> for your continued advice Stasia, I really appreciate it.

> warmly

> dea

> stasia bachrach wrote:

> Have you tried deadlifts or leg extensions? Deadlifts are a great

> workout for your butt, lower back, and hamstrings. You'll also get

> stronger forearms in the process. Leg extensions can really burn out

> your quads at the end of the leg workout.

>

> Instead of lowering the weight maybe you could increase the weight a

> bit and reduce the number or reps but not the number of sets. Small

> changes like this can serve to get you off a lifting plateau and

> cause new muscle soreness. Hope this helps.

>

> Stasia

>

> DeAnNe wrote:

> I'd like to ask a few questions about my current LBWO please. Ive had

> this work out for almost 5 weeks now (gosh time I has flown by).

> Anyway, I'd like to change it next week because it is not as

> challenging now. One of the things that I am not doing quite right

> with the program is not changing my exercise for the last 2 sets and

> also not dropping the reps for the first 3 sets. The reason why, is

> because I just like things to be as simple as possible. I wasnt sure

> what exercises to change to initially, and so just stayed with the

> same exercise. Also, with dropping the reps for the first sets, I've

> avoided that because its just easier for me to keep things at 12

> reps, I dont have to bother with counting and stuff.

> What i was wondering please was will these things make a huge

> difference to my program or results?

>

> my current program

>

> Dumbell squats

> 5-20lbs

> 5 sets x 12 reps

>

> Leg Press: outer thigh

> 300-400 lbs

> 5 sets x 12 reps

>

> Leg Press: inner thigh

> 4001bs - decreasing to 300lbs

> 5 sets x 12 reps

> 2 sets 100lbs x 50 reps (just for fun)

>

> lying leg curl

> 5 sets x 12 reps

> 20-50lbs

>

> standing calve raise

> up to 300lbs

> 5 sets x 12 reps

>

> step ups with leg raise

> 5 sets x 12 reps

>

> ABS

> variety of exercises until I want to throw up

> usually around 10 sets x 12 reps

>

> I know that I probably am doing too many exercises on my quads but i

> guess i focus on them because my thighs are my problem area and i

> just figure that they will be nice and toned when i eventually lose

> the fat.

> today I didnt do the step ups but did 10 mins jog on treadmill at a

> moderate pace at the end of the workout. It was tough because I dont

> normally do any other cardio on my weight training days. I was really

> sweating after the 10 mins and normally on my cardio days I do a

> total of an hour of cardio on various machines.

> I'd really like some new ideas for my next LBWO program please. I'm

> very scared of lunges but would really love some input from you guys

> so that i can think about it over the weekend. Sorry about my very

> long post.

> warmly

> dea

>

>

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[Guest guest]

Your mention of 45lbs reminded me of what I saw at the gym today: this guy

was doing those walking lunges... with a barbell across his shoulders that

had 45lbs on each end! Ouch!

Re: deadlifts was LBWO questions

I'm catching up on posts here, so I hope I'm not repeating something

that's already been said.

Have you tried using a barbell for your squats? If your gym has those

little pre-loaded ones, that's a good way to save your arms.

A full-sized Olympic barbell weighs 45 lbs. before you put any weight

on it, so the smaller ones are often a better place to start.

And while we're on the subject of squats, I'm going to give another

ringing endorsement for one-legged squats. I love them! I love them! I

love them!

--- DeAnNe <deanne_lesley@...> wrote:

> yeah thats definately and incentive Stasia, anything for rock hard

> thighs! I'm usually nervous about most exercises I havent really

> tried before. I think it stems from feeling as if I was never good at

> sports etc when I was young.

>

> I remember six months ago when the fitness trainer at my gym tried

> to show me how to narrow ball squats. My legs were shaking so badly I

> couldnt even do one (not from nerves but from a lack of strength).

> Now I do squats with dumbells and my arms get really sore way before

> my legs do. Maybe i need to decrease the weight and do more reps?

> Wish we luck with the lunges, I'll need it.. hehehe..

> warmly dea

>

> stasia bachrach <s_bachrach@...> wrote:

> Don't abandon the idea of lunges. They don't serve the same purpose

> as deadlifts. I know a woman who claims she does 50 walking lunges a

> day, and she has the best legs I've ever seen.

>

> Stasia

>

> DeAnNe <deanne_lesley@...> wrote:

> Hi Stasia,

> I'm doing leg extensions at the moment (sorry i forgot to add them to

> my last post), yeah they are pretty excrutiating as you suggest but I

> havent tried deadlifts yet.

> I think the deadlifts would be good for me, that way i might not have

> to do the lunges quite yet. I havent tried the angled calf raises as

> set so that will be another exercise to incorporate. Thanks so much

> for your continued advice Stasia, I really appreciate it.

> warmly

> dea

> stasia bachrach wrote:

> Have you tried deadlifts or leg extensions? Deadlifts are a great

> workout for your butt, lower back, and hamstrings. You'll also get

> stronger forearms in the process. Leg extensions can really burn out

> your quads at the end of the leg workout.

>

> Instead of lowering the weight maybe you could increase the weight a

> bit and reduce the number or reps but not the number of sets. Small

> changes like this can serve to get you off a lifting plateau and

> cause new muscle soreness. Hope this helps.

>

> Stasia

>

> DeAnNe wrote:

> I'd like to ask a few questions about my current LBWO please. Ive had

> this work out for almost 5 weeks now (gosh time I has flown by).

> Anyway, I'd like to change it next week because it is not as

> challenging now. One of the things that I am not doing quite right

> with the program is not changing my exercise for the last 2 sets and

> also not dropping the reps for the first 3 sets. The reason why, is

> because I just like things to be as simple as possible. I wasnt sure

> what exercises to change to initially, and so just stayed with the

> same exercise. Also, with dropping the reps for the first sets, I've

> avoided that because its just easier for me to keep things at 12

> reps, I dont have to bother with counting and stuff.

> What i was wondering please was will these things make a huge

> difference to my program or results?

>

> my current program

>

> Dumbell squats

> 5-20lbs

> 5 sets x 12 reps

>

> Leg Press: outer thigh

> 300-400 lbs

> 5 sets x 12 reps

>

> Leg Press: inner thigh

> 4001bs - decreasing to 300lbs

> 5 sets x 12 reps

> 2 sets 100lbs x 50 reps (just for fun)

>

> lying leg curl

> 5 sets x 12 reps

> 20-50lbs

>

> standing calve raise

> up to 300lbs

> 5 sets x 12 reps

>

> step ups with leg raise

> 5 sets x 12 reps

>

> ABS

> variety of exercises until I want to throw up

> usually around 10 sets x 12 reps

>

> I know that I probably am doing too many exercises on my quads but i

> guess i focus on them because my thighs are my problem area and i

> just figure that they will be nice and toned when i eventually lose

> the fat.

> today I didnt do the step ups but did 10 mins jog on treadmill at a

> moderate pace at the end of the workout. It was tough because I dont

> normally do any other cardio on my weight training days. I was really

> sweating after the 10 mins and normally on my cardio days I do a

> total of an hour of cardio on various machines.

> I'd really like some new ideas for my next LBWO program please. I'm

> very scared of lunges but would really love some input from you guys

> so that i can think about it over the weekend. Sorry about my very

> long post.

> warmly

> dea

>

>

> ---------------------------------

> Do you ?

> Read only the mail you want - SpamGuard.

>

>

> ---------------------------------

> Do you ?

> - 50x more storage than other providers!

>

>