Monday, 15 June 2009
Feel the Fear and do it Anyway
So i've been learning all about creatine this weekend as Trainer Terry said I should take it as did my daughter's OH (and they both have good physics so I'm going to listen to them :-)). The most helpful article I found, particularly directed at women was on one of my fav websites, figure athlete and you can read it here. My new weight regime begins tomorrow now I have my new routine and so today I shall start taking creatine at a dose of 5g per day - I'll let you know if I think I feel the benefits.
Terry had given me an initial full body plan and in 6 weeks will update it to split sessions but he said I need to build up some upper body strength first - I think he thought I was a bit puny - particularly my triceps apparently! My workout will go as follows (excuse the fact that I don't yet know the proper names!)
All exercises sets = 3 x 10 reps
Squats - down for 3, hold for 2 up for (1.5 minute rests) 10kg
Flat dumb bell press - push up for 1 hold for 2 lower for 3 (1.5 minute rests) start with 8kg
Deadlifts - 22kg bar
Leg raises on bench
Seated cable row pull for 1 hold for 2 release for 3 (1 minute rests) 22.5kg
Tricep pull down (1 minute rests) 2.5kg (I do this standing though the link shows the seated version)
Lat pull down again, 1,2,3 (1 minute rests) 30kg
Shoulder press - 1,2,3 (1 minute rests) 17kg bar
Bicep curls - 4kg dumb bells
I didn't get up for my 5am run this morning. Had some family stuff to deal with and got to bed gone 12, seeing as I ususally go to bed at 9 before a run I thought I'd not have the energy. Will swim at the gym for an hour tonight as a (poor) substitution.
I am anxious about my first session on the weights tomorrow. Tuesday is always really busy and the weights section will be full of beefy guys. But I will feel the fear and do it anyway - wish me luck!