Monday, April 12, 2004

It's time. It's time to set some goals, make some plans, get off my @$$ and get MOVING. I'm tired of being stuck where I am! I'm tired of saying "someday"... I'm tired this haphazard approach to my life, my health... I am going to DO something! I know, I know, you've all heard this from me before. And yes, I may have to give myself this mental @$$ kicking AGAIN... But for now, I'm going to pretend that this is the last time I'll be saying "This is the last time!"

The good news is that I haven't fallen off of my running program since I got my treadmill (except when I was sick, and I missed two workouts then). I have a weight program in place (I'll post in further down) and I have an idea of what I would like my nutrition to look like. The next step is to create a real 'plan'. and I don't just mean "Monday I will eat..." I mean a PLAN. I'm actually going to put some of this project managment stuff that I spent over a year studying and put it to good use! Yes, yes, looseing weight isn't like building a house or writing code, but there ARE some things that I put to use, and I intend to. I'll be sure to share it with everyone when I get it all together. It should be fun and interesting.

I've desided to try a new wieght training program. Because I'm running alot (and more every week) I desided it was better if I did a weight training program that was more geared toward the kind of stress I'll be putting on my body as I train for a marathon (did I say I was training for a marthon before? Well if not before I did now!). So here's the new plan:

Workout 3 days per week. Rotating between two variations. For balance I’ve decided on an alternating Push/Pull workout, and again for balance I’ve decided that my variation will be to switch the order of the Push/Pull.

Variation 1:

Quads: Plie’ Squat 25lbs x 15 (Runners should do what they can to strengthen the vastus medialis to help in knee tracking and this seems to me to be one of the best squats for targeting that area)

30 seconds – Standing Quad stretch

Hamstrings: Straight-let Deadlift 35lbs x 15

30 seconds – Seated Single Leg Hamstring Stretch

Chest: Dumbbell Bench Press 20lbs x 15

30 seconds – Doorway Chest Stretch

Side Delt: Upright Row ???5lbs x 15 (Maybe, I have shoulder issues that may make this one a no-go)

30 seconds – Side Deltoid Stretch

Front Calves Heavy Band x 15 (I’m doing these because they are recommended to rehabilitate my planter fascia)

30 seconds – Kneeling Shin Stretch

Back: Bent Row 20lbs x 15

30 seconds – Fixed Bar Back Stretch

Tri – Bench Dip x 15

30 seconds – Overhead Triceps Stretch

Biceps – Dumbbell Curl 10 x 15

30 seconds – Standing Biceps Stretch

Abs and Lower Back – Pilates:

The Hundred 10 sets of 10

The Roll Up 5 Reps

Single Leg Circles 5 Circles each direction each leg

Rolling Like a Ball 8 Reps

Single Leg Stretch 8 Sets

Double Leg Stretch 8 Sets

Single Straight Leg Stretch 8 Sets

Double Straight Leg Stretch 8 Sets

Criss-Cross 8 Sets

Spine Stretch Forward 5 Sets

Variation 2:

Same weight, exercise and stretch





Side Deltoid





Week 1:

Mon Var 1, Wed Var 2, Fri Var 1

Week 2:

Mon Var 2, Wed Var 1, Fri Var 2

I'm doing my first workout tonight and I'm expecting that it will be a REAL kicker...

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