Weights 4/6
Since this is the last month I’ll have access to a gym and weights for awhile, I made it a goal this month to do weights (mostly arms) every Sunday or Monday and Wednesday. I’ve been focusing too much on running and really need to work on upper body strength. I missed the first day due to not being in Louisville/illness, so I’ll make it up the first time in May. I’m going to post my work outs here to keep myself accountable. To follow my running, go to: http://www.dailymile.com/people/CoreyL#ref=tophd
So today.
First I warmed up with 2 sets of leg lifts. 10 to each side, hold for 10 on the last, then 25 forward lifts (sorry I don’t know the technical names!)
I got the rest of my workout from http://www.howsweeteats.com/
Workout #1 – UPPER BODY BLAST!
Combo 1: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.
Lat Pulldowns (40lbs)
Dumbbell Chest Flyes (12.5lbs)
Side Lateral Shoulder Raises (5lbs)
10 pushups
Combo 2: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.
Seated Row (50lbs)
Dumbbell Chest Press (12.5lbs, 15lbs)
Bent Over Rows (15lbs)
10 pushups
Combo 3: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.
Overhead Shoulder Dumbbell Press (10lbs)
Triceps Dips
Biceps Curls (10lbs)
10 pushups
I finished with one more set of the leg lifts, then a minute plank hold. My arms are still shaking!
Note: In the original workout, it was 25 pushups, but I acknowledge I am not that strong, so I cut it back. Also, the bent over rows were originally overhead triceps extensions, but those cause discomfort in my shoulders, so I changed it to another triceps exercise. And, in parenthesis are the weights I used. The super heavy ones were machines.
