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I’m still under the weather (and it keeps raining here) but I made it through my Monday work out. Except for two of the exercises as noted, I did 15 reps, then 10 reps, then 6 reps. I’ll be sore by tomorrow night at the latest.
squats: 10, 15, 20#
kneeling push ups: normal, wide arms, narrow arms
step back lunges moving a weighted ball overhead: 8, 10, 12#
assisted pull ups: setting 16, 15, 14 (I had to regress on the settings today. I just didn’t feel strong.)
lateral lunges, touching the weight to the floor by my extended foot and then twisting the weight overhead to the other side: 5, 7.5, 10#
dumbbell chest press on exercise ball: 15, 20, 25# (I made only 4 reps on the last set)
squat, deadlift, curl, press sequence: 10, 12.5, 15#
woodchoppers: 4, 6, 8# weighted ball
in plank position: mountain climbers, leg extensions upwards, leg movement to the side
military march on the bosu ball: 10 on each side
plank position: lateral walks with hands on the floor, then on the aerobic step with no riser, then on the bosu ball
rows in lunge position: 15, 20, 25#
step back lunges bouncing a weighted ball on the side with the bent knee (I have to look to see the weights of the 3 heaviest balls)
split lunges: no weight, 7.5, 10#
lateral planks, 10 on each side lifting the top leg in the air
Tuesday I did 45 minutes on the treadmill at 2 degrees and at 3.8 mph. My goal was to push some of the soreness out of my glutes and hamstrings.
Today I did 10 minutes on the treadmill at 2 degrees and at 3.8 mph. Then I did the first half of Monday’s work out:
squats: 10, 15, 20#
kneeling push ups: normal, wide arms, narrow arms
step back lunges moving a weighted ball overhead: 8, 10, 12#
assisted pull ups: setting 16, 15, 14 (I had to regress on the settings today. I just didn’t feel strong.)
lateral lunges, touching the weight to the floor by my extended foot and then twisting the weight overhead to the other side: 5, 7.5, 10#
I’m pleased to report that I did 5 of the chest presses at 25# before I needed assistance on the 6th rep. That was one more than Monday.
Then we played 9 holes of golf. I am a beginner and awful. I played a bit 20 years ago and quit because I was so awful. The best I ever did 20 years ago was 100 for 9 holes. Today I hit terribly but managed to get 95 for 9 holes so that’s progress. The few times I hit decent drives, I then played putt putt on the green.
10 minutes on the treadmill at 2 degrees and at 4.0
Then I did the second half of Monday’s workout:
woodchoppers: 4, 6, 8# weighted ball
in plank position: mountain climbers, leg extensions upwards, leg movement to the side
military march on the bosu ball: 10 on each side
plank position: lateral walks with hands on the floor, then on the aerobic step with no riser, then on the bosu ball
rows in lunge position: 15, 20, 25#
step back lunges bouncing a weighted ball on the side with the bent knee (I have to look to see the weights of the 3 heaviest balls)
split lunges: no weight, 7.5, 10#
lateral planks, 10 on each side lifting the top leg in the air
At least when I do only half, I don’t have to go home and go to bed for an hour or two!
No exercise over the weekend other than nine holes of golf part of which I walked and part of which I used the cart. Then on Monday I had muscle spasms in my back. Went to the chiro on Tuesday and was told to keep moving but avoid rigorous exercise so all I did was mow the back lawn.
Today was my typical Monday workout--except that it was on Wednesday. I’m pleased to report that I wasn’t aware that the hour was up when my trainer told me I was done. I thought I had more to do. I never looked at the clock and I probably could have done more. (However, I wouldn’t want to pay a bigger soreness price for doing more.)
Today’s session was like the last two weeks in that normally the weights increased with each set and the reps went from 15 to 10 to 6. There were a few exceptions.
5 minutes on the treadmill to warm up
squats on the bosu with 10, 15, 20#
1 legged shoulder press with 7.5, 10, 12.5# (8 on one leg, 7 on the other; then 5 & 5, then 3 & 3 I believe)
1 legged bent row 10, 12, 15# (I forget how I did these)
step back lunge with weighted ball bounce 8, 10, 12#
push ups: 3 second hold for 1st set, then 2 sec., then 1 sec; reps were 10, 8, 10
assisted pull ups with machine at 15, 14, 13 setting
lateral lunge with 7.5#, 10, 12.5 switching legs with each lunge
on hands & knees elbow to knee crunch (15), then 10 in push up position
dumb bell bench press on exercise ball 15, 20, 25# (I completed only 3 reps with the 25#)
one legged curl 10, 15, 15# (I couldn’t lift 20#)
slider lunges with overhead press 5, 7.5#; 15 and 10 reps
10 walkouts on exercise ball to toes on ball
20 knees to chest on incline bench (Trainer wanted me to do something else on exercise ball but my back & abs were too tired for me to have control)
lateral planks with stretch cord with handle moving my arm towards the ceiling and with my top leg raised (I was surprised I could do these and not fall over)
Later this afternoon I spent over an hour weeding.
Yesterday I hit a medium bucket of balls at the golf range and then went to the gym. I did 10 minutes of walking on the treadmill and then 15 squats with 10# in each hand, 10 with 15# and 6 with 20#. My heart wasn’t in doing any more so I went home. My biceps were still sore from Wednesday and I was planning on 9 holes of golf yesterday afternoon (we actually did 11 holes). Since I’m still rotten at golf, that meant lots and lots of swings so I thought I wouldn’t be able to play at all if I did my exercise program.
Today I ran out of time at the gym. I did 10 minutes on the treadmill and then kneeling pushups (15 normal, 10 wide, 6 narrow), same reps for step back lunges while bouncing a weighted ball (8, 10, 12#), assisted pull ups with the setting on 15, 14, 13) and finally lateral lunges touching a weight down to the floor in front of the foot of the bent leg and then twisting the weight overhead on the other side (5, 7.5, 10#).
Tomorrow I might run but I’m more likely to just weed. I have lots to do and Monday will be my training session again so I could use a rest day (as if weeding is rest!)
Well it’s Monday night after my weekly Monday training session and I am starting to stiffen up as usual. I did stretch but. ..
The one-legged exercises are almost cruel and unusual punishment. It is much harder to do curls, presses, etc. while balancing on one leg and trying to hold the other leg out in front of me. I can’t come close to getting the raised leg parallel to the floor--but my trainer can. Some day?
5 minutes warm up on the treadmill
Most of the rest of the exercises are in sets of 15, 10, and 6 reps with the difficulty increasing with each set.
squats on the bosu with 10, 15, 20# in each hand
1 legged shoulder press with 7.5, 10, 12.5# (the sets were split for each leg so 8 & 7, 5 & 5 and 3 & 3)
assisted pull ups with a close grip, settings at 15, 14, 13
step back lunges with 10, 15, 20#
kneeling pushups to the count of 3, 2, 1 (reps were 12, 10, 12)
1 legged curls with 7.5, 10, 15# (again half and half on each leg)
flies on the exercise ball with 10, 12.5, 15# (I think I could have gone up one step on the weights although I’m not sure if I could have done 20#. I could have done more reps with the 12.5 and 15)
contra crunches (elbow to knee and then extending limbs out): on hands and knees and then in push up position; first set was 15 on each side, second was 10 on each side
dips on bench: knees bent, legs straight, legs straight with one leg raised
bent rows with 10, 12.5, 15#
split lunge with 5, 7.5, 10# in each hand. These were hard coming so late in the hour and I did manage to touch the weights to the floor
sliders. These were a disaster as usual. Feet on sliders, I moved myself with my arms. 5 reps of 4 “steps” forward and back and then 2 more and then my back said “stop.”
side bananas that were timed
scissors
20 heels to heaven
10 minute warm up on the treadmill
squats on the bosu with 10, 15, 20# in each hand
1 legged shoulder press with 7.5, 10, 12.5# in each hand; reps were 7 & 8 on each leg, 5 & 5, and 3 & 3
assisted pull ups with close grip at settings 15, 14, 13
step back lunges with 10, 15, 20# in each hand
kneeling push ups for count of 3, count of 2, count of 1; reps were 10, 8, 10
1 legged curls with 7.5, 10, 15# in each hand; reps were 15 on each leg, 10 & 10, and 6 & 6
flies on the exercise ball with 12.5, 15, 20# in each hand
20 plank walks on the bosu
10 and 5 assisted dips at setting 15
The flies were an improvement for me. I did 10, 12.5, and 15# on Monday. I wasn’t sure I could control the 20# and got a spotter for that but I did ok. I did appreciate the spotter handing the weights to me after I was in position on the ball.
I did work out on Friday. I don’t remember what I did except that I did the sets of rows (15, 10 6 reps) with 20, 25, 30 pounds. The 30 pounds was a lot of weight for me to move with one arm. It’s the first time I’ve done that.
My accomplishment for today was a total of 50 kneeling push ups. The question is how much longer it will take before I can do one full push up with good form! I would think I could do them by now. .. .
Today’s training session:
3 minutes of warm up on the treadmill (I was late)
I’m still generally doing 15 reps, 10 reps, 6 reps. In some cases the reps are split between one leg and the other.
squats to presses with 5, 7.5, 10#
1 legged curls with 7.5, 10, 12.5# (I did 15 on each foot in the first set; then divided the reps on each foot)
kneeling push ups: 10 at count of 3, 10 at count of 2, as many as I could at count of 1: I did 30
lateral lunge with 7.5, 10, 15# in each hand
bent rows with 10, 15, 20#
push up position walks on sliders (5 reps), walk outs on ball (10 reps), walks 4 steps up and back on hands and feet
assisted pull ups holding the bend on the handle at setting 16, 15, 14
slider lunges with no weight, 5# in each hand, 7.5# in each hand
dips: bent knees, straight legs, 1 straight leg in air
squat thrusts walking back, normal, jumping in air as well as normal (15 reps, 8 reps, 4 reps)
step back lunges with medicine ball bounce staying on the same side with 8, 10, 12#
plank position on elbows: lift opposite arm and leg, in push up position crunch
1 legged deep swimmer presses with 5, 7.5, 10#
woodchoppers with 4, 6, 8# with 10, 8, 4 reps
I ran and walked 3.1 miles this morning but it was a tough run. My time was 33:54 which is not great for me. I definitely feel the weeks when I didn’t run and the fact that I’ve been concentrating on strength training recently. It didn’t help that I was still tired and sore from yesterday’s work out.
Golf lesson in the morning so 3/4 of an hour of swinging the golf club. I got a bit more on track.
About 20 minutes on the treadmill mostly walking again. I didn’t plan on being there that long but got to talking.
squats to presses 15 with 5#, 10 with 7.5# and 6 with 10#
1 legged curls: 15 on each leg with 10#, 10 with 12.5#, 10 with 15#
kneeling push ups: 15 to the count of 3, 10 to the count of 2, 35 to the count of 1
lateral lunges 7.5, 10, 15#
Then my husband was ready to go home so that was that.
I ran again today. Today’s time was better: 31:54 but I still have a ways to go to match May’s race time of 30:47.
I thought I’d do weight training after running but I was too pooped and never went back to the gym. So we all know what I’m doing tomorrow morning. . . .weight training.
Hi Joan,
I was just jumping back onto your thread as I too have been running. (past tense, read on)
I was running along a nice path last week whenever a woman in a mini van yelled to me about where a street was located, so being a nice person I yelled back to her and pointed with my finger where she needed to turn. Unfortunately, I did not stop running and therefore twisted from my hip and sprained my left side! Ouch, I came to a stop and doubled with pain.
So I am seeing my massage therapist (via chiro) for ice/massages for three sessions to start. The inflamed hip flexor is slowly healing but moral to the story...as we age we have to be really careful about form. I will stop next time to help someone with directions not twist while running.
This weekend, I have been heading out with my hubby for long (50- 65 minutes walks with the dog). Makes the walk feel less bored with him along but I am really chopping at the bit to do some real exercising again. Fortunately, I have not gained weight and continue to watch my calories. Handing in there at 156.3! Ideal weight is closer to 148 lbs for my 5 ft 6 inch body.
Any ideas on how to transition back after feeling the pain? Chiro believes in applying ice for 20 minutes before running then do 20 minutes of walking after the run followed by stretching and more ice.
