I am here for another kick at the can. I am an over-35 female (haha) and I love cardio. But I now (or always did) have low bone density so I need to lift weights. I also want to increase my strength because I believe it will protect me from injury.
I would also really love to have the upper body strength to take some adult gymnastics classes. I took a series about 5 years ago but quickly realized that to get the most out of it I really need a stronger upper body.
This time around, I am going to try to keep it really really simple and do 5/3/1. I am also going to try to eat a lot more protein. I think these are the 2 areas where I went wrong last time around. I love complexity to the point of doing more reading and analysis than actual weight lifting and my strength was not increasing, likely because my protein was way too low.
So I am calling this journal Bones & Bounce:5/3/1 & Protein* because I am doing this for my bones and to protect me when I bounce (aerobics, dance and hopefully gymnastics) and I am hoping to achieve this with 5/3/1 and protein.
I did my first 5/3/1 workout today. It was painless and did not take long at all. I could likely lift twice this amount but it will take me a couple of weeks to have the confidence etc to determine what my 1 rep maxes are.
12@10# single leg rdl’s (my favorites)
21060# calf raises
2860# seated hip abductor machine.
plus some rope skipping.