I had been wanting to do one for a while, after B said I had "eff-around-itis" when it comes to the weight room (although he used a much less-PC term). So I finally kicked my butt into gear. I wanted one designed for women, so I got the book New Rules of Lifting for Women by Lou Schuler, and read it cover-to-cover before doing anything.
|Did I get this from the public library? Mayyyybeeee|
So far, I'm really liking this program. It's a 6-month program with different stages and a Workout A and Workout B in each stage. I like variety! There's also a good variety in the workouts themselves--barbells, cable stations, dumbbells, and even the Swiss ball. You have to keep a workout log each time you go to the gym, and now I have them in a handy-dandy binder for reference.
Here was my starting point from each of the first 2 workouts:
Squat: 24-lb body bar
Deadlift: 40 lbs
Seated row: #5 (I think it's 25 lbs?)
Lat pulldown: #5 (25 again?)
Step-up: 10lb dumbbell (20 lbs total)
Shoulder press: 10lb dumbbell (20lbs total)
Lunge: 10lb dumbbell (20lbs total)
Yes, the weights are LOW (for me, I have actually done much higher just doing a few reps), but that's how it is designed. The first few workouts are high reps at lower weights, then you gradually move the opposite direction for higher weights and lower reps.
I'm excited about this. After 3 workouts, I already feel stronger and more confident. Sometimes just having a clear sense of direction can do that for me. Since you're wondering, yes, I am still running! I have a 5K this weekend, actually. Stage 2 of this weight program starts including cardio interval training, and I'm definitely hoping that will help my 5K times.
Any other lifters out there? I'd love to hear if you ever did a set program like this!