I’ve decided I wanted to start keeping better track of my workouts, so I’m going to try to post weekly about my progress, so here goes the first post!
Sunday 2/28: Was hung over (physically, not through drinking) from the RM Tech Trifecta from the day before, so I decided to take the day off.
Monday 3/1: 30 mins on the Elliptical. Was my first time doing the interval program on our new machine, and it was fun
Tuesday 3/2: Decided to repeat week 5 of Podrunners interval, starting with the second set this week. Ran one 8 min segment at 6mi/hr pace, walked for 5, then ran another 8 mins at 5.5mi/hr pace. My shins were really burning, which was weird since last week they felt fine. Covered about 2.15 miles in 30 mins. The next day my shins were real sore.
Wednesday 3/3: Shoulder/back:
- Dumbell Shoulder Press
- 12 X 40
- 10 X 45lbs
- 8 X 50lbs
- 6 X 55lbs
- 12 X 45lbs
- Think I’m ready to move up weight by 5lbs here
- Lat Pulldown
- 12 X 120lbs
- 10 X 130lbs
- 8 X 140lbs
- 6 X 150lbs
- 12 X 130lbs
- Ab workout on crunch machine + leg raises
- Front/Side Shoulder raises
- 12 X 10lbs
- 10 X 10lbs
- 8 X 12lbs
- 6 X 15lbs
- 12 X 10lbx
- Haven’t done this one in years. It was much harder than I anticipated, and my shoulders burned afterwards
- Back machine that works the deltoids (need to find a better name for this one)
- 12 X 50 lbs
- 10 X 60 lbs
- 8 X 70 lbs
- 6 X 80 lbs
- 12 X 60 lbs
Thursday 3/4: This is a usual running/leg weight day, but my shins were still sore from Tuesday, so I did 20 mins on the elliptical and then weights:
- Hip Sled
- Calf Raise Machine
- Lying Hamstring Curl Machine
- Standing Calf Raises
Was pretty sore in the calf and hamstrings after this one.
Friday 3/5: Usually a day off, but since I missed a day earlier my goal was to do elliptical today. However, I was pretty sore from the day before, so I decided to take the day off
Saturday 3/6: Chest/Bis/Tris day:
This is my long day at the gym. The weight workout itself is usually over an hour, but then I like to do some swimming and hottubing afterwards.
- Dumbell Bench Press
- 12 X 65 lbs
- 10 X 75 lbs
- 8 X 85 lbs
- 5 X 95 lbs
- 12 X 75 lbs
- I went up in weight this week on this exercise, and barely missed getting my heavy six in. Hopefully in two weeks when I do this again I’ll hit it
- Isolated Bicep Curl
- 12 X 20 lbs
- 10 X 25 lbs
- 8 X 30 lbs
- 6 X 35 lbs
- 3 X 40 lbs
- 12 X 25 lbs
- Definitely time to increase weight by 5 lbs on this one
- Bicep Pushdown machine
- 12 X 70 lbs
- 10 X 80 lbs
- 8 X 90 lbs
- 6 X 100 lbs
- Decline Bench Machine
- 12 X 80 lbs
- 10 X 90 lbs
- 8 X 100 lbs
- 6 X 110 lbs
- 12 X 120 lbs
- The heavy six and burn twelve sets were pretty tough here
- Preacher Barbell Curls (need to find out how much this bar weighs, will only report on actual weight on the bar until I find out):
- 12 X 15 lbs
- 10 X 20 lbs
- 8 X 25 lbs
- 6 X 30 lbs
- 12 X 20 lbs
- Tricep Rope Push (name???)
- 12 X 90 lbs
- 10 X 100 lbs
- 8 X 110 lbs
- 6 X 120 lbs
- 12 X 100 lbs
- Dips
- Swimming