Week 4 completed to my Women's Strength Training Program

I feel so strong. This is relative and probably mostly psychological at this point but it doesn't matter. I feel strong anyway. When I'm leaving the gym after one of my workouts my whole being is uplifted and permeated with good feelings. S0 all of you out there you don't need drugs and alcohol to get high. I suggest you sign up for Vince's No Nonsense Muscle Building and start elevating your mind, body, and soul. Seriously, I am getting so much more than a strong body, I feel more focused, confident, motivated and calm, just to mention a few. This is so worth the $77.00 I paid for this weight lifting program.

I have just completed my fourth week on what Vince calls the Upside Down training. This is a preliminary set of exercises that gets you ready to move into a more serious weight lifting series. Vince recommends 4 - 6 weeks on this part and as I suspected when I started I will need the full 6 weeks.

As usual I like to list my observations and milestones from the last week.

• I found I was able to increase the weights on many of the exercises this past week, still concentrating on the suggested tempos and doing 1 1/2's. ( I explained this on my previous blog post.)
• By doing the above I find myself staying more focused which is so important in working each muscle group. I think one of the reasons I feel so good while working out is that it forces me to be in the now, to be present which helps calm my mind from its constant chatter.
  
• I do body weight conditioning two days a week. Vince suggests 1-3 sets of each exercise. At this point, I am doing 2 sets. I will be working into 3 sets by the end of Upside Down training. Doing a pull-up is still out of the question.
• I continue to stretch quite often doing about 20 minutes after my workout and, as I mentioned in my last blog post, taking 5 minute stretch breaks every 90 minutes or so throughout the day. I usually end my day with about 15 minutes of yoga.

As always, if anyone would like to join me in building a strong, healthy body let me know. Vince has a new trial offer of his No Nonsense Muscle Building. This is a good chance to try it out with little monetary investment. Click here to get the details of this offer.

I guess that's it for now.

My Women's Strength Training: Week 3

I have just completed week 3 of my women's strength training program. I am very proud of myself for taking this on and have been very motivated to continue. My strength and energy seem to increase daily. If you've read my previous blogs you know that I am using Vince DelMonte's No Nonsense Muscle Building program.
I am doing what he calls the "Upside Down" training series. This is a preliminary exercise program that slowly works you into the more challenging weight lifting series.

Following are some more of my observations and milestones in this third week of women's strength training.

• I generally stretch after my workouts and what I have found works well for me is to stretch regularly throughout the day. So I find myself getting up every 90 minutes or so to stretch my body. Where I work on a computer most of the day, this is a welcome and refreshing break.
  
• In my first week I did one set of each exercise. The second week I did 2 sets. This third week I still did the 2 sets but increased the weights on some but mostly I added what Vince calls 1 1/2's. How do I explain this? Say you are doing a bicep curl. You bring the weight up to your chest, lower it half way down, bring it back up again and then lower all the way down. Needless to say this is way more strenuous than just bringing it up and down which is what I was doing. In many cases I found I was doing less repetitions.
• I have also become conscious of the tempos. Vince has recommended tempos on all the exercises. This also makes each exercise more strenuous to do. For example, if the tempo is 311, the exertion is done to a count of 3.
• Just a reminder. Always write everything down. I have been diligent about writing how many repetitions, what weights I'm using, how many sets, and now when I am doing 1 1/2's and what tempo I am using.

One thing I have noticed is that while my muscles are sore, the chronic ache that I have had in my shoulders and top of my back is gone. This is really cool.

If you would like to join me in building a strong, healthy body I suggest you check out the No Nonsense Muscle Building program. It's challenging, fun and a giant step to building your ideal body.

I think I'll take a stretch break now. Talk to you soon.