Women On Weights

Me. 3x/ week 1 hour routine 3 sets of 12 increasing weight each set. My goal is to go up to 3 sets of 15 (per my coach's recommendation). I hit about 20 exercises (machines and free weights). Since I committed to a weight routine, I've found that I have an extra, new, fast "gear" in swimming. It's rather exciting. So, if we are descending a set of 100 frees, I can actually go super fast (a new speed) on the last one. I've also found that my first few strokes are really strong and I get out ahead of my competition. I hit a :57.6 from a push in the 100 free at the end of practice which is rather good for me. I attribute this to the weight routine. Muscles worked are: Bis Tris Lats Shoulders Stomach Back Calves Hamstrings Quads Pecs I also do pullups and dips. I plan to add 4x50 crunches (I have a weak core) and bands (for fly) to my routine in the next month or so. I also really enjoy doing freeweights (dumbbells) on an unsteady surface. Really works the core/ abs. Not sure what the piece of equipment is called that I stand on (it's like a mushy half sphere), but it takes tons of coordination, balance, and a strong core. Weights really up my metabolism too which is a bonus. Hey, I love that bosu thing too! I do alternating hammers and bicep curls on it (15 pounds). I also do bicycles and superman streamlines on the bosu. I also do a balance exercise where you stand with one foot on the bosu, other leg up and lifting a weight with one arm. I also do lunges with 10 or 15 pound hand weights where you put one foot on top of the smushy side of the bosu and lunge. Harder that way. I usually hit the gym for 45 minutes to an hour 2x a week, sometimes if I'm really good 3x for a lesser time period. I do (usually, varies) some of the following. I don't know the names for all the machines. lol ab machine at 90 pounds (2 x 20 or 25) lower back machine (2 x 15) rows (2 x 15) chest press, low weight, do not bend elbows (2 x 25) (for the RC) seated dip, low weight, do not bend elbows (2 x 25)(for the RC) tricep kick backs, low weight (for the RC) ankle press lat pull down at 70 lb (scared to do more b/c of shoulder) (2 x 15) shoulder pulley machine adductors/abductors other stuff too ... depends what I'm in the mood for I've stopped doing leg extensions and squats. Don't think I need any more leg work. I also like the stability ball. I'll do iron monkeys, crunches, superman streamlines (very hard), a crunch for the lower abs, etc. I do all sorts of other exercises for core work. I've focused much more on core work/crunches lately, as it's just more fun for me. But I may have to buckle down and do some real weights ... I just can't do bench press or pull ups or that hazardous shoulder stuff. Anyone done any of the high rep weights that Jonathan was talking about? Other suggestions? P.S. Using a monofin is like a weight workout. Great for the core and legs.

Me. 3x/ week 1 hour routine 3 sets of 12 increasing weight each set. My goal is to go up to 3 sets of 15 (per my coach's recommendation). I hit about 20 exercises (machines and free weights). Since I committed to a weight routine, I've found that I have an extra, new, fast "gear" in swimming. It's rather exciting. So, if we are descending a set of 100 frees, I can actually go super fast (a new speed) on the last one. I've also found that my first few strokes are really strong and I get out ahead of my competition. I hit a :57.6 from a push in the 100 free at the end of practice which is rather good for me. I attribute this to the weight routine. Muscles worked are: Bis Tris Lats Shoulders Stomach Back Calves Hamstrings Quads Pecs I also do pullups and dips. I plan to add 4x50 crunches (I have a weak core) and bands (for fly) to my routine in the next month or so. I also really enjoy doing freeweights (dumbbells) on an unsteady surface. Really works the core/ abs. Not sure what the piece of equipment is called that I stand on (it's like a mushy half sphere), but it takes tons of coordination, balance, and a strong core. Weights really up my metabolism too which is a bonus. Hey, I love that bosu thing too! I do alternating hammers and bicep curls on it (15 pounds). I also do bicycles and superman streamlines on the bosu. I also do a balance exercise where you stand with one foot on the bosu, other leg up and lifting a weight with one arm. I also do lunges with 10 or 15 pound hand weights where you put one foot on top of the smushy side of the bosu and lunge. Harder that way. I usually hit the gym for 45 minutes to an hour 2x a week, sometimes if I'm really good 3x for a lesser time period. I do (usually, varies) some of the following. I don't know the names for all the machines. lol ab machine at 90 pounds (2 x 20 or 25) lower back machine (2 x 15) rows (2 x 15) chest press, low weight, do not bend elbows (2 x 25) (for the RC) seated dip, low weight, do not bend elbows (2 x 25)(for the RC) tricep kick backs, low weight (for the RC) ankle press lat pull down at 70 lb (scared to do more b/c of shoulder) (2 x 15) shoulder pulley machine adductors/abductors other stuff too ... depends what I'm in the mood for I've stopped doing leg extensions and squats. Don't think I need any more leg work. I also like the stability ball. I'll do iron monkeys, crunches, superman streamlines (very hard), a crunch for the lower abs, etc. I do all sorts of other exercises for core work. I've focused much more on core work/crunches lately, as it's just more fun for me. But I may have to buckle down and do some real weights ... I just can't do bench press or pull ups or that hazardous shoulder stuff. Anyone done any of the high rep weights that Jonathan was talking about? Other suggestions? P.S. Using a monofin is like a weight workout. Great for the core and legs.