A Passion for Running

I’ve completed two weeks of weight lifting. Half-way to what I consider a habit. Here’s today’s workout:

10 minute warm-up on treadmill
3 sets x 15 reps bench press
3 sets x 15 reps dumbell bicep curls
4 sets x 12 reps back extensions
3 sets x 12 reps dumbell tricep extensions
3 sets x 12 reps shoulder press
3 sets x 15 reps shoulder shrugs
3 sets x 12 reps bent over rows
4 sets x 15 reps abdominal crunches
3 sets x 15 reps lat pull-downs
3 sets x 15 reps seated cable rows
3 sets x 20 forearm hammer curls
3 sets x 12 upright barbell rowing

Then I cooled down with another 5 minutes on the treadmill since I read it is a good way to clear out lactic acid thereby reducing the possibility/severity of DOMS after working out.

I felt good today but what I’m most pleased about is how quickly and dramatically this working out thing seems to be helping my back. For the last several months (since my back last injury), my lower back has been really stiff in the mornings. After only the first week, I noticed a difference and as of this morning the stiffness is almost completely gone.

That’s a bloody miracle if I ever saw one!

Well, here I am at week #2 and almost half-way to establishing another habit.

I pushed harder today. I know I’m gonna be sore in the next couple of days.

Here’s the workout:

10 minute warm-up on treadmill
3 sets x 15 reps bench press
3 sets x 15 reps dumbell bicep curls
3 sets x 12 reps back extensions
3 sets x 12 reps dumbell tricep extensions
3 sets x 12 reps shoulder press
3 sets x 15 reps shoulder shrugs
3 sets x 12 reps bent over rows
5 sets x 12 reps abdominal crunches (getting better!)
3 sets x 15 reps lat pull-downs
3 sets x 15 reps seated cable rows

I’m utterly exhausted but also very satisfied.

I’m also happy because I don’t feel outta place in the gym. Sure, there are some hard core weightlifters in my gym but I feel good in there. I wear my running gear (with different shoes) and I think it’s pretty apparent that I’m a runner doing strength training. People can also see me doing low weight with high reps so I think I just fit into what I look like I should be doing.

Besides, although the gym is very very well equipped, it’s not a Gold’s type atmosphere. It’s a workplace fitness center that is filled with 30 and 40 something’s all at various fitness levels.

I’m like a fish in water in there!

I’m on track with my gym schedule. “In the Gym” #2 is in the books but this working out stuff is really hard. I mean, it really takes it outta me! After yesterday’s workout I felt completely exhausted. I guess it will take time to get used to just like running did just like biking did!

10 minute warm-up treadmill run
3 sets x 12 reps bench press
3 sets x 12 reps dumbell bicep curls
3 sets x 10 reps back extensions
2 sets x 12 reps dumbell tricep extensions
3 sets x 12 reps shoulder press
3 sets x 12 reps shoulder shrugs
2 sets x 12 reps bent over rows
3 sets x 10 reps abdominal crunches (one more set today!)
3 sets x 12 reps lat pull-downs
3 sets x 12 reps seated cable rows
2 sets x 10 reverse grip curls (new today to work the forearms)
2 sets x 10 on the “pec deck” (new today)

P.S. I could eat more than a horse lately! I think I have that in common with Dianna. (Was that you Dianna?)

soooo verrrrry sleeeeeepppppyyyyy…

But I got past what is the most difficult thing for most people including myself – I STARTED!

I began my day with a speedy 35 minute commute to work – 10 miles of peddling faster than I’ve ever peddled before.

I was BEAT and decided to not run at lunch to give my body a bit of time to recuperate. Four o’clock rolled around and I headed to the gym and turned my planned 20 minute run outside into a 10 minute warm-up treadmill run. Then I proceeded with a workout as follows:

3 sets x 12 reps bench press
3 sets x 12 reps dumbell bicep curls
3 sets x 10 reps back extensions
2 sets x 10 reps dumbell tricep extensions
3 sets x 10 reps shoulder press
3 sets x 10 reps shoulder shrugs
2 sets x 12 reps bent over rows
2 sets x 10 reps abdominal crunches
3 sets x 12 reps lat pull-downs
3 sets x 12 reps seated cable rows

And then I biked home – SLOWLY.

Today’s workout was probably pretty light by most workin’ out type people’s standards but it sure did kick the heck outta me and now I’m laying here on the couch getting beat up by my two-year old! HELP!

I’m concentrating on low weight, high reps done slowly with control and I ain’t touchin’ my legs. Maybe after I’m used to this I’ll work on them but the way I see it my legs are WAY ahead of the rest of my body with all the biking and running they do. Besides, those puppies are tired and probably can’t handle anything else being thrown at them.

What really surprised me about today was I got it all done in 40 minutes including the 10 minute warm-up run. WOW!

So workout number one is done – yippee kiyay MF’er!!! (pardon the language!)

Check this site out. I found it while planning my workout. Neat huh?