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:
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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!
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