Running | Weights | Cross Training | |
1/1 | 10 | ||
1/2 | 6.5 | suspension | |
1/3 | 4 | yes | |
1/4 | 12 | ||
1/5 | |||
1/6 | 6 | yes | cycle |
1/7 | 4 | suspension | |
1/8 | 7 | kinda | |
1/9 | 7 | suspension | |
1/10 | 6 | yes | |
1/11 | 8 | ||
1/12 | 10 | ||
1/13 | 6 | yes | cycle |
1/14 | 2.5 | suspension | |
1/15 | 6 | yes | |
1/16 | 3.5 | suspension | |
1/17 | ss yoga | ||
1/18 | 13.1 | ||
1/19 | 12 | ||
1/20 | 5 | yes | cycle |
1/21 |
On the first one I am tracking all my running, days I did weights and any other exercise activities. The other column will mostly just be classes I teach even silver sneaker yoga.
1-15-14 | ||||||||
Push-ups | 15 | 15 | ||||||
Plank | 1@1min | 1@1mim | ||||||
wide grip lat pulldown* | 10/40 | 8/40 | ||||||
close grip cable row* | 12/35 | 10/35 | ||||||
assisted chin up | 3/70, 3/80 | |||||||
russian twists | 100/4kg | 80/4kg | ||||||
braced squats | 8/20 | 3/5 | ||||||
step up* | 8/25 | 8/15 | ||||||
hip press & curl | ||||||||
back extensions | 15 | 20 |
1-20-14 | ||||||||
push-ups | 20 | 20 | ||||||
plank | 1@1min | 1@1min | ||||||
close grip lat pulldown* | 12/35 | 12/35 | ||||||
wide grip cable row* | 12/35 | 10/35 | ||||||
bicep curl w/ shoulder press* | 8/15 | 8/15 | ||||||
assisted chin upmachine | 1/70, 3/80, 4/90 | 5/90 | ||||||
russian twists | 100 | 100 | ||||||
straight leg deadlift | 12/68 | 12/73 | ||||||
split squat* | 8/20 | 10/20 | ||||||
single leg deadlift | 8/48 | 10/48 | ||||||
back extensions | 25 | 25 |
The next two charts are what I've decided on as my two strength routines for the time being. I decided on the two groups of exercises to line up with my goal of doing pull ups and perfecting my backside. I am currently on week 2 of this routine. I am aiming to do strength workouts 2-3 times a week going back and forth between each workout. Last week I had the half marathon on Saturday so I only did it twice, this week doing it 3 times. I will probably keep this up for at least another 4 weeks before I reevaluate and switch things up.
On the charts the 1st number is times done and the 2nd number is weight. The * symbol means the weight is on each side not total.
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