I love lifting weights

Lifting weights has always been easy for me. I have a long history of informal, personal weight training. I feel electric during and after a lift. It gives me more energy and full-body excitement than any other workout type.

I lifted weights consistently for 8 years between the age of 15 and 22. Then I learned about computers and tech. After that, all I lifted was my MacBook. Whoops.

10 years later, at 32 years old, I’m back to a consistent weight lifting routine. And I don’t think I’ll drop it again.

Lifting weights is a crucial part of my exercise efforts. It's also the lightest and effort free exercise for me.

Workout routine

The setup

I have a set of weight-customizable dumbbells that can be used in 10lb increments starting at 10lbs and going up to 90lbs (4.5kg to 41kg). These dumbbells allow me to have a complete workout for chest, back, shoulders, biceps, triceps, and legs.

Workout structure

Back and biceps
2 times per week
6-8 sets per body part
5-10 reps per set

Chest, shoulders, triceps
2 times per week
6-8 sets per body part
5-10 reps per set

Legs
1 time per week
6-8 sets
8-12 reps per set

Workouts

Sometimes I feel very limited in my workouts since I only have two dumbbells to work out. However, it totally works. Although I want more flexibility, I don't think it's necessary to have a full gym setup. These are my dumbbell workouts.

Biceps

• Standing curls
• Hammer curls
• Seated curls
• Reverse curls

Back

• Bent over row

Chest

• Bench press
• Incline bench press
• Push ups

Shoulders

• Upright press
• Horizontal and vertical shoulder extensions

Triceps

• Two hand overhead press
• One hand overhead press
• Tricep kickback
• Body dips

Legs

• Body weight squats
• Body weight lunges

When do I work out? And what do I eat after?

I strategically plan my weight lifting sessions with a big meal. Usually, I will do a full weight lifting session and then eat a highly nutritious meal afterwards.

Weightlifting usually takes place mid-day right before breaking my fast—Or right before dinner time.

I consume no protein powder or no supplements of any type.

My preferred post-workout meal is a feast of natural food in high quantities. It's common for me to crack open 6 large eggs or eat a 16 oz. ribeye steak after a lift. The more I can eat, the better.