Mid Week Workouts

Here's a quick rundown:

Wednesday: A lower body workout while watching the baby monitor. 

5 minute warm-up

Body Squats

Weighted lunges (12lbs)

Calf raises (25lbs)

Stability ball hamstring lift

Calf squat

REPEAT TWICE

Reps: 10, 8, 6

Cool down 

Later that night I did 20 minutes on the elliptical when I went to the boxing gym to help out. I try to get it in while I can. Plus it was kinda slow with not a lot of kids at the gym. There was some sparring to watch though.

Thursday: Upper body gym day

1/4 mile jog warm-up

Sit down row (70 x 3)

Dips 

REPEAT x 2

Chest press (40,40,35)

Upward shoulder press (40,40,35)

REPEAT x 2

Lat pull-down (50 x 3)

Row (50 x 3)

REPEAT x 2

Asst. pull-up 

Tricep pull-down (25,25)

REPEAT

Crunches 

Finish with 10 minutes on the elliptical

Cool down

DONE!

Getting Back Into the Swing

So far, so good! My rib/shoulder injury is feeling much, much better and my core feels good as well. Here's the last few workouts:

Thursday: Lower body 

5 minute warm-up 

Squats

Weight lunges

Weighted calf raise

Stability ball hamstrings

Calf squats

30 second plank 

REPEAT  2 more times 

Finish with a mile jog and light crunches.

Reps: 10,8,and 5

Weight: 12 lbs - lunges; 25 lb ea - calf raises.

Friday: total body gym day

1/4 mile warm-up jog/stretch

Sit down row (70, 70, 80)

Tricep pulldown (30, 20, 25)

* wow the tricep machine really works your core!

REPEAT x 2

Seated chest press (50, 40,40)

Lat pull-down (50,40, 45)

REPEAT x 2

Shoulder press (12.5)

Curl/hammers (12.5)

REPEAT x 2

Finish with 20 minutes on the elliptical

Monday: upper body

5 minute warm-up

Upright row

In & out curls

Tricep kickback

Push-ups

Shoulder press

In&out curls

Dips (12)

Knees push-ups

Lawnmowers

Curl/hammers

Tricep flip kick

Push-ups

Chest press

Static arm curl

Overhead medicine ball press

Knees push-ups

REPEAT

cool down

Later in the evening I ran. My goal was to try to be under a 10 minute mile. I ended up running at a 9:17 pace for 2.4 miles. I was happy with that!

Tomorrow is a recovery day. I'll do my walk with Victor in the morning. That usually averages around 2 miles. And that's about it. I want to give everything a chance to rest. Especially my core. Feels good down there, but also feels like I've used those muscles. 

Getting Back

After taking it easy last week cause my shoulder/ribs began to ache, Sunday I started back on my workouts. It's actually my serattus anterior muscle. I have problems with it at least once a year. Anyways here's the workouts:

Sunday: Back to the gym! I did a 1/2 hour on the elliptical and ended with some very light ab work. I just wanted to see how out of shape my abs were. My upper abs were weak but felt okay. The lower abs, wow, like back to square one there. They felt awkward as well. And hell, I'm not too surprised there. As I said, I took it very, very light. 

Monday: Back to the garage!!

5 minute warm-up

Shoulder press

Hammers

Tricep kickback

Knees push-ups

Upright row

Curls

Medicine ball overhead press (10lbs)

Knees push-ups

Lawnmowers 

Curls/hammers

Dips

Knees push-ups

Shoulder shrug

Chest press

Overhead tricep

Knees push-ups

REPEAT

Finish with a mile jog.

Reps: 8,6 Weight: 12lbs Push-ups: 2 (only on the 1st round)

I took it easy on my left arm on some moves. I don't want to aggravate my injury further.

Playlist: Modern Life is War

FINALLY

Gravel. Check. 

Dirt. Check. 

Trail shoes. Check. 

iPod. Check.

Yes!!!!

I went for my first run today in months. Oh man, was it great. I was cleared by my doc's on Thursday, but told to keep it moderate. I was also told to avoid core work for another week or two. So I dusted off the trail shoes, left the baby with Zim, and hit the trail. It felt great. I felt slow though, but 6 weeks ago the doctors were cutting my abs apart. I ran 3.4 miles in a little over 36 minutes. It's just nice to be out running, listening to music, feeling good! 

Playlist: Converge