Wednesday, January 4, 2012

New Year Balance

Someone asked me this past week how much I lifted, and when I said 6 days a week it got me wondering if perhaps if it was time to diversify my interests. It seems I don’t have a day where some part of my body is not aching from DOMS, and while I like nothing better than the camaraderie I find in the gym, and with my friends on bb.com, I realize there are things in my life I have been neglecting…perhaps actually purposefully neglecting and using lifting as my excuse. All is good with being strong and healthy until those efforts become a crutch.

And perhaps that is exactly why I’ve never figured out where I was going with my lifting. Because there is nowhere I have the passion to go. I want to be strong, I want to lift heavy, I want full curvy muscles. I want to be lean and tight. I don’t need 6 days in the weight room for that.

I’m thinking it’s time I stopped hiding, gave my body a bit more of a rest, and find challenges (and pleasures) outside of the weight room.

My goals?

Make my workouts more efficient. Just read this the other day and it was a good reminder to focus on form over weight of the lifts; and to add complexity through means other than increased weight.

“We must learn the distinction between COMPLEXITY and COMPLICATION. Complexity is an incremental variable of progression, which you gradually advance or regress based on the ability to hold sound mechanics (like volume, intensity, speed, density, frequency, etc.) Complication is the grafting of unrelated motor components to deliberately decay technique. If you repeat an exercise of a technique level of 5 (average mechanics) out of 10 (ten being optimal form), then half of what you’re doing is producing a positive effect, and half producing a negative effect; so, in effect, producing sum zero progress. If our technique level drops beneath an 8 (very good technique), we should decrease variables (including complexity, but also speed, volume, intensity, etc) until we can re-establish very good form. You are an ATHLETE, not a carnival performer. It only matters what you can adapt to, otherwise, it’s nothing more than exertional masturbation: it may feel good, but it lacks any power to reproduce positive results. Just because you CAN, doesn’t mean you SHOULD; and just because we have an idea doesn’t mean it’s a good one. You adapt specifically to EVERYTHING you repeatedly do.”
Scott Sonnon FB 2/26


With my shoulder issues I’ve been struggling with the boredom of lighter weights and more reps, focusing on form rather than increased weight. Though, perhaps it’s been a good thing. As I strive to lift heavy, I need to also need to continue being patient, making my time in the weight room more efficient, and productive.

Learn how to balance. As I diversify my interests I am going to need to learn to balance my time in the gym with my other interests (which will hopefully soon be discovered), while also learning how to stand up for my gym time without succumbing to outside pressure.

Monday; 1/2/12
Incline DB curl 17.5# x 10, 15# x 10, 10
1 arm DB triceps ext 15# x 10, 10, 10
EZ bar curl (weight added) 10# x 20, 17, 15
DB skull crushers 15# x 10, 10, 12.5# x12
Hammer curls 15# x 12, 12, 12.5# x 16
Cable 1 arm triceps ext (UH) 15# x 15, 9, 5, 10# x 8
Cable 1 arm triceps reverse press down 25# x 15, 11, 6, 20# x 11
Cable hammer rope curls 40# x 12, 12, 12, 12
Triceps press down 60# x 9, 50# x 12, 12
Machine curl 25# x 15, 30# x 12, 12

Wednesday: 1/4/12
Weighted step ups (DBs) 30# x 10 (each leg), 10, 8, 25# x 10
1 DB Plie squat 50# x 15, 15, 15, 15
Sitting leg press (high feet) 180# x 10, 200# x 8, 8, 8
Sitting leg press (low feet) 180# x 12, 200# x 12, 12, 10
Standing calf raise 160# x 15, 15, 15, 25 (alternating toe direction)
Seated leg curl 135# x 10, 8.5, 8
Seated leg ext 150# x 7, 7,5, 6

1 comment:

  1. Awesome insights Mel! Gotta love the imagery of Scott's wisdom too. Good luck with the balance too! All things in moderation right?!?!?

    For myself, there's working, working out, a little sleep & the occasional musicfest. Not much to balance & keeping it simple, sadly too much so too often. I know my diet & attitude are the two components I need to wrench on the most & they kinda go hand in hand so MAYBE if I can fix the one I'll snag a bonus on the other =)

    Rock on young lady! I believe you've hit on some awesome wisdom herein!

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