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My weight routine is arms I do...twice a week 2 sets of 15reps done 10 seconds apart (had a coach a couple of years ago start me on that- not sure if it works).
Arms: Bicep curl, tricep kick backs, straight arm raises, late pull down, and press ups.
Legs twice a week 3 sets of 15reps
Legs: Single leg sled, single leg knee extensions, hamstring curl, step ups with weights, step downs, and shallow lunges.
I am trying to be more aware of the protein benefit and eating more lean proteins.
Any thoughts on my weight routine?
Like Sally said, doing the same thing for years in a row isn't going to help you. Also get off the machines, they isolate muscle groups, do stuff on a stability ball and kill two birds in one stone (engages core muscles)
You can do hamstring curls on a ball - lay on your back with the ball supporing your calves (legs are bent at 90 degrees). Arms are down by your sides and there for a bit of balance. 'Bridge' so your back comes off the mat, legs extend (like an upside down plank) and then contract your hamstrings to pull the ball in under you.
Single leg squats - just like it sounds - increase weight by holding dumbbells
I don't know what exactly you mean by step ups / step downs, or "shallow" lunges
arm stuff: do the bicep curls on the ball, triceps you can do extensions sitting on the ball (arm goes overhead like the shoulder stretch where you would be reaching trying to touch between your shoulderblades - then press up). Also, dips off a bench. If you look on the main forum, on the Dec swim challenge, I posted my shoulder weights routine - check that out, strengthen your posterior shoulder muscles too.
Let me ask you this, the goal of your lifting is what?
maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD