Friday, April 10, 2009

Workout Results 4/10-

Today was another successful workout in the books, though my energy levels were VERY low. During my ST I felt as if I was dragging, but I pressed on and met all my goals!! My swim was wonderful and everyday I am improving in both form and time. Today was also my first day using the weight machines for my legs. I usually just do squats etc... but I am looking to strengthen my legs more to help my knee, though I have to be careful and not lift too much too soon so that I do not get injured. All in all, I am quite pleased with the day!

Now, I am off to enjoy this Friday night with my husband, relaxing and watching a movie.....

ST and 2 mile run/walk with post ST swim 823m.

Total time - 150.29 mins
Calories burned - 1,377
Calories consumed - 1,614

Workout 1 - ST with 2 mile run

Bicep curls - 3 sets of 20 reps with 25 lb DBS

Leg adduction - 3 sets of 15 reps at 115 lbs

Leg press - 3 sets of 15 reps with 180 lbs

Plyo squat holding one 25 lb DB - 3 sets of 15 reps

One leg touchdown squat - 3 sets of 10 reps for each leg

Bosu ball squats - 3 sets of 10 reps

Balance squats on 2 core balls - 3 sets of 5 reps then hold to failure each set

Split incline lunge - 3 set of 10 reps holding one 20 lb DB

Squat to shoulder press - 2 sets of 10 with 10 lb DBs

Squat to front raise - 2 sets of 10 reps with 10 lb DBs

Leg curl - 2 sets of 10 reps at 50 lbs

Leg extensions - 2 sets of 10 reps at 70 lbs

Lunge to bicep curls balancing on one leg - 3 sets of 10 with 17.5 lb DBs

Runners curls - 200 reps total, sets from 20 - 40 reps holding 15 lb DBs

Boxing - 2 sets of 100 reps with 5 lb DBs

Plank row - 3 sets of 16 reps holding 17.5 lb DBs

Push up to side plank - 3 sets of 10 reps

Skaters - 3 sets of 20 reps

BB rows - 4 sets -
Set 1 and 2 - 10 reps with a 80 lb BB
Set 3 - 8 reps with a 80 lb BB
Set 4 - 15 reps with a 50 lb BB

Diagonal body chops with squat - 3 sets of 10 reps for each side holding one 20 lb DB

Lat pulldowns - 3 sets
Set 1 - 8 reps at 120 lbs
Set 2 - 12 reps at 105 lbs
Set 3 - 10 reps at 105 lbs

Post ST run/walk - 2 miles
Run - 1 mile - 10.07 mins
Walk - .25 mile
Run - .5 mile - 4.45 min
Walk - .25 mile

Workout 2 - Post ST swim

823m freestyle swim
Time - 19:29 mins

2 comments:

siddharth said...

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Leenie said...

I had knee surgery a few years ago and followed it up with physical therapy. To strengeth your legs for your knees, you may want to consider staying away from the leg extension-I was told to never use it again because of the strain it puts on your knees.

Your blog is great, definitely helps to keep me on track. I'm excited to follow your training and see the results with your races. Here's to a great week!