Weights with bro

Yesterday my little brother arrived in town. We walked to and from the gym and went through my weights program together.  My brother is a lot stronger and skinnier than me, but some things quite surprised me.

I do squats in the Smith’s Machine (easier) but he does them with a barbell.  I can only do about 40kg while he does 120kg! Though, I do more of the lighter weight to tone, where he does only 5 of the heavier weight to gain muscle.

What surprised me was when it came to doing exercises that I’ve been doing for a few weeks but he never does; his ability was not much better than mine.  It made me think about how practical these gym exercises are in the real world.  Are we building up general strength, or are we simply working on our abilities to do one specific, limited movement?

I was able to bump up a couple of weights.  Bent over rows I’m now using a 26.5kg barbell (from 20kg),  12 on the incline shoulder press (from 12kg), 16.5kg on the barbell curls (from 15kg) and even the dumbbell lateral raises that I find so difficult I managed to do at 5kg (from 4kg).  Progress!  🙂

Oddly, despite putting up my weights, I left the gym feeling I hadn’t worked out very hard.  Probably cos I wasn’t sweating much.  My brother said it’s probably because there was a lot more resting in between sets today as we took turns.  I vowed to do something to raise my heart rate for a bit longer the next day.

Advertisements

My program: weights day

Because my main goal with weight training is to get my cardio level up, my weight-lifting exercises are often combined into “supersets”, which means doing one set of one exercise, quickly followed by one set of another exercise, before resting and repeating.  Exercises grouped together below indicate a superset.


Rowing machine 1000m

Smith Machine squats  12@30kg   (now 40kg)
Jump squats x10
[x3]

Incline dumbbell chest press  3×12@10kg  (now 12.5kg)

Barbell bent over rows  3×12@20kg  (now 25kg)

Standing dumbbell shoulder press  30sec@7kg   (now 12x8kg)
Dumbbell lateral raises  30sec@4kg    (now 10x5kg)
[x3]

Barbell bicep curls 21’s@15kg
Reverse barbell curls 10@15kg
[x3]

Triceps pushdown  12@42kg
Standing dumbbell overhead triceps 10@8kg
[x3]


These weights might seem low, but I’m not very strong at all and find this pretty hard. Of course, I’ll bump them up when I feel stronger.

%d bloggers like this: