What do you lift, ladies!

velorapture

Hi, I lift weights at least once a week because my normal job requires me to be in good shape and my fitness level helps me prevent injury. I don't own a car so I commute and do all my shopping by bike. I don't know if weight lifting helps my bike riding but lifting makes me feel good, helps with my bone density, and keeps all my muscles strong and balanced.

Lat. pull down = 60-70# 10x3
chest press = 60# 10x3
Pec fly = 70# 10x3
delt fly = 40# 10x3
bicept curl = 15-20# 10x3
Leg press = 105# 10X3
Hamstrings = 105# 10x3
calf raises = 90# 10x3
inner and outer thighs = 100-110# 10x3 each
triceps = 20# 10x3
seated row = 50# 10x3
AB machine = 40# 25x3
back extensions = bodywight with 5# weight 12x2
also do assisted dips and pull ups, stretching, and routine on large exercise ball. Not too bad for being over 50 years old. My longest ride has been 50 miles and I hope to do a century soon.

Equus123

thats awesome. i think we do very similar weights for these exercises. that's extremely impressive for over 50! ...i'm 23 are you currently training for your century or hope to ride in one at some point?

thank you for sharing

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kaian

I work out at home which some people think is a limitation. I have a nice all-in-one machine made by Body Solid that I use, plus I have a nice set of free weights and resistance bands. I try to use a mixture of all of those. The resistance bands I got for strengthening smaller muscles and soft tissue. I've had tendinitis in 3 different places and each time it had to do with weak stabilizing muscles (those little ones that are hard to find and tricky to work), so now I try to work all the nooks and crannies.

One of my biggest limitations has been that my muscles can handle more, but my joints start to get sore amd aggravated when I try to up it too much. Frustrating! Yeah - feel free to share any workouts you have. I really want to focus on my shoulders, back and core for cycling. If you have some routines that would be good for home work-outs, that would be great!

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velorapture

Right now I'm recovering from a bad ankle strain, sprain or what ever it is. I've been mostly on crutches since 1/20! My bike misses me and I can't wait to get out of the house. I also want to do some bicycle touring in the future so I have a Rivendell Atlantis. My everyday, pickup truck bike, is an old Bridgestone CBzip. I love both my bikes and wouldn't go back to owning a car unless it was absolutely necessary.

Equus123

wow, very admirable about the car thing. i would love to do that myself but living in new jersey (the most densely populated state - cars EVERYWHERE and not very bike-friendly) aaaaaand the winter just gets too damn cold to tolerate.

how did you injure your ankle?

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Cyclists are like men. The more T.I.T.S. they have, the better off they are.

Trisha14

Yeah I've dropped the car for commuting to work... now doing it by bike. Possibly a little more bike friendly here in Australia but still manage to come across a few nutters here and there.

velorapture

Living in Santa Cruz, Ca. sure makes it easier to ride all year around. Snow and even ice are very rare unless you head up into the Santa Cruz, Mts. and even the it's still rare. I hurt my ankle jumping down from the back of a pickuptruck at work. I hadn't noticed the really uneven spot I happen to land on. My ankle rolled over and made a nasty crunching noise, nothing broken but seems pretty tore up. I am finally allowed to ride my bike on the flats and take it really easy so I happy about that.

jarrah

Well, here's my fave exercises and the weight I use for them. I'm 24, 175cm, 60kgs, and a "recreational" triathlete (read: I enter a race once a year). My strength is running.

These are all max weights. Usually I work down from high reps and low weights to high weights and low reps, of 3-4 sets per exercise. Of course, I won't do all of these in one session. I tend to split upper and lower body to different days, with rest days where I do cardio stuff in between.

---Chest, shoulders, back---
Bench press: 32.5kgs
Military press (bar-bell): 17.5kg
Dumb-bell side raises: 6kg
Dumb-bell front raises: 5kg
Bar-bell press: 17.5kg
Dumb-bell rows: 12.5kg
Dumb-bell reverse flys: 6kg
Lat pull-downs: 25kg
Lat rows: 30kg

---Arms---
Tricep pushups: 17.5kg
Tricep kickbacks: 5kg
Tricep dips: -15kg (ie: my body weight minus 15kg)
Tricep pulldowns: 35kg
Bar-bell bicep curls: 20kg

---Back/core/other---
Roman situps: with 5kg weight plate held against my chest
Fitball ab curls: many many curls - ave of 150 in any single training session, split into sets of 30
Hanging ab curls: 30 - 45 per training session

---Legs---
Stationary lunges w/ bar-bell: 30kg
Squats: 47.5kg
Quad extensions: 25kg
Calf raises: 35kg
Lying leg rows: 30kg
45 degree leg-presses: 50kg

sweetasschiken

I'm rather liking this conversation... can i be on ur team too, lol .

Man equus, u have a very nice body, i'm impressed. I've just started getting back into training after a rather long chrissy break so i'm working hard. Mainly working on the cardio fitness at the moment tho. Do you have any tips for young players on getting into weights a bit more. I mainly do a small weights program i was given for a shoulder injury i had this time last yr but dont know much else.

Help would b great...

Thanks, Tara

Equus123

thank you very much for your complements for help with a weight training program, its really your call. what are your goals, what do you want out of it, how serious are you about it? not sure how new/old you are into cycling, but i def recommend The Cyclist's Training Bible. that basically explains the method behind the madness

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Cyclists are like men. The more T.I.T.S. they have, the better off they are.

sweetasschiken

Will definitely check it out... Thanks

donutqueen

tues workout
squats 47.5kgx7 47.5x7 47.5x8 increasing to 50kg next week
leg press (horizontal)160kgx6 2 sets inc to 162.5 next week
leg extension(2 legs) 50kgx8
ham curls(seated) 48x6 3 sets
dead lifts 45kgx10 2 sets

thurs workout
bent over rows(barbell) 37.5kgx6 37.5x7 37.5x8 inc to 40kg next week
chin ups (machine)23kgx6 23x5 2 sets
one arm row 20kgx7
bicep curls ( barbell) 25kgx5 25x4 25x4 can usually manage 6 reps if i don't kill myself on chin ups and rows first
incline curls (d'bell) 8kgx4 8x5
my aim is to do 6 reps per set
when i can do that easily i increase the load
i change my workout every couple of months

ESheldon

Wow! Those are cool links. Thanks so much for providing them. I lift some weights at the gym mixed in with some cardio work. This will help me change my routines a bit every six weeks.

Cheers!

Equus123

excellent i'm glad to be able to help.

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Cyclists are like men. The more T.I.T.S. they have, the better off they are.