Week 1 (low training load)
Monday (9/28):
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 16
b. arm raises from front to above head (elbow injured, waiting to see doctor)
c. back lunge: 1 X 16
d. arm raises from side to above head
e. side lunge: 1 X 16
f. arm raises to back
g. hindu squats 1 X 50
f. hamstring curls 4 lbs/1 X 50 both legs (ankle weight used)
h. ankles: 8 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 20; heal raises on steps 1 X 16
Rest interval between leg exercises = 90 seconds (between leg exercises).
3. Cool down: walk both little guys for 20 mins.
Tuesday (9/29)
1. Warm-up: front, back, and side bends, and twists.
2. Back extensions off arm of couch (wife holds legs): 2 X 20
3. Bicycle crunches: 2 X slight discomfort
4. Sit-ups: 1 X 110
Thursday (10/2/08): same as Monday
Friday (10/3/08): same as Tuesday
Week 2 (medium intensity)
Sunday (10/5):
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; lift knee towards opposite shoulder and twist shoulder towards knee; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2X10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 18
b. arm raises from front to above head (elbow injured, waiting to see doctor)
c. back lunge: 1 X 18
d. arm raises from side to above head
e. side lunge: 1 X 18
f. arm raises to back
g. hindu squats 1 X 55
f. hamstring curls 4 lbs/1 X 55 both legs (ankle weight used)
h. ankles: 9 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 25; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 18
3. Cool down: walk both little guys for 20 mins.
CSta's workout log
Week 2 (medium training load), cont.
Monday:
1. Warm-up: front, back, and side bends, and twists; lifted knee towards opposite shoulder and bent shoulder towards knee; about 3 minutes of jogging/shuffling in place.
2. Back extensions off arm of couch: 3 X 20 (added additional set; felt good. Last 5 reps of last set approached fatigue.)
3. Regular crunches: 2 X slight discomfort (about 40 and 20)
4. Sit-ups: 1 X 200 (after set of 500 a week ago last Friday, last week's 1 set of 110 felt pretty easy, so I increased the amount dramatically. 1 set of 200 felt about right for medium intensity week.
1. Warm-up: front, back, and side bends, and twists; lifted knee towards opposite shoulder and bent shoulder towards knee; about 3 minutes of jogging/shuffling in place.
2. Back extensions off arm of couch: 3 X 20 (added additional set; felt good. Last 5 reps of last set approached fatigue.)
3. Regular crunches: 2 X slight discomfort (about 40 and 20)
4. Sit-ups: 1 X 200 (after set of 500 a week ago last Friday, last week's 1 set of 110 felt pretty easy, so I increased the amount dramatically. 1 set of 200 felt about right for medium intensity week.
Week 2 (medium training load) cont.
Tuesday (10/7): sick. pushed workout to Wednesday.
Week 2 (medium training load) cont.
Wednesday (10/8): same as Sunday (10/5). Lost a good deal of water yesterday and today. Exercises felt surprisingly easy.
Week 2 (med. training load) cont.
Thursday (10/9): same as Monday, except on crunches, 35 and 20.
Friday (10/10): same as Wednesday. Felt good. Still not 100% sickness wise, though.
Friday (10/10): same as Wednesday. Felt good. Still not 100% sickness wise, though.
Week 2 (medium training load) cont.
Saturday (10/11): same as Thursday, except performed crunches with hips and legs at 90 degrees. More difficult. crunches=2X25. 200 sit-ups. Not quite sure why crunches are so limited compared to sit-ups.
Week 3 (high training load)
Sunday 10/12):
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 20 (lunges getting too easy)
b. arm raises from front to above head (elbow injured, waiting to see doctor)
c. back lunge: 1 X 20
d. arm raises from side to above head
e. side lunge: 1 X 20
f. arm raises to back
g. hindu squats 1 X 60
f. hamstring curls 4 lbs/1 X 60 both legs (ankle weight used)
h. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 20
Rest interval between leg exercises = 90 seconds between leg exercises.
Monday (10/13):
1. Warm-up: front, back, and side bends, and twists.
2. Situps: 5lbs 1x75
3. Back extensions off arm of couch (wife holds legs): 3 X 23
4. Crunches: 4 X failure (feet and hips at 90 degrees) Noticed that if I don't lift up so far (merely lifting shoulders off ground), I can do more repetitions than with feet on floor. Not sure how far I should be lifting shoulders off ground. When feet are on floor, I can lift significantly higher. All but last 4-5 inches above rear of my back comes off the ground, but can do only about 35 reps.
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 20 (lunges getting too easy)
b. arm raises from front to above head (elbow injured, waiting to see doctor)
c. back lunge: 1 X 20
d. arm raises from side to above head
e. side lunge: 1 X 20
f. arm raises to back
g. hindu squats 1 X 60
f. hamstring curls 4 lbs/1 X 60 both legs (ankle weight used)
h. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 20
Rest interval between leg exercises = 90 seconds between leg exercises.
Monday (10/13):
1. Warm-up: front, back, and side bends, and twists.
2. Situps: 5lbs 1x75
3. Back extensions off arm of couch (wife holds legs): 3 X 23
4. Crunches: 4 X failure (feet and hips at 90 degrees) Noticed that if I don't lift up so far (merely lifting shoulders off ground), I can do more repetitions than with feet on floor. Not sure how far I should be lifting shoulders off ground. When feet are on floor, I can lift significantly higher. All but last 4-5 inches above rear of my back comes off the ground, but can do only about 35 reps.
Week 3 (high training load) cont.
Tuesday (10/14):
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 10 lbs at 1 X 20 (felt like just the right level of resistance)
b. arm raises from front to above head
c. back lunge: 10 lbs at 1 X 20
d. arm raises from side to above head
e. side lunge: 10 lbs at 1 X 20
f. arm raises to back
g. hindu squats 1 X 60 (didn't worry so much about lifting heals, felt like I had more rhythm)
f. hamstring curls 4 lbs/1 X 60 both legs (ankle weight used)
h. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 20
3. Cool down: walked both little guys for about 20 mins.
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 10 lbs at 1 X 20 (felt like just the right level of resistance)
b. arm raises from front to above head
c. back lunge: 10 lbs at 1 X 20
d. arm raises from side to above head
e. side lunge: 10 lbs at 1 X 20
f. arm raises to back
g. hindu squats 1 X 60 (didn't worry so much about lifting heals, felt like I had more rhythm)
f. hamstring curls 4 lbs/1 X 60 both legs (ankle weight used)
h. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 20
3. Cool down: walked both little guys for about 20 mins.
Week 3 (high training load) cont.
Wednesday (10/15):
1. Warm-up: front, back, and side bends, and twists.
2. Situps: 5lbs 1x125 (felt much stronger than on Monday; could have kept going; will increase weight so as not to exceed 100 reps)
3. Back extensions off arm of couch (wife holds legs): 3 X 23 (rest interval 1 min)
4. Crunches: 4 X failure (feet and hips at 90 degrees) Approx. 50, 25, 20, 20 (rest interval 1 min.)
1. Warm-up: front, back, and side bends, and twists.
2. Situps: 5lbs 1x125 (felt much stronger than on Monday; could have kept going; will increase weight so as not to exceed 100 reps)
3. Back extensions off arm of couch (wife holds legs): 3 X 23 (rest interval 1 min)
4. Crunches: 4 X failure (feet and hips at 90 degrees) Approx. 50, 25, 20, 20 (rest interval 1 min.)
Week 3 (high training load) cont.
Thursday (10/16): same as Tuesday the 14th. Noticed a slight and dull clicking noise in my left leg when performing side leg swings. Not sure where it is occurring. Swung leg 180 degrees to about 160 degrees. The noise stopped when I hit 160ish. Perhaps need to adjust pelvis tilt.
Week 3 (high training load) cont.
Friday (10/17):
1. Warm-up: front, back, and side bends, and twists. Ran in place for about 3 mins. Also, did 25 unweighted sit-ups prior to beginning weighted sit-ups.
2. Situps: 10lbs 1x100 (added 5 pounds. felt like I could have done more.)
3. Back extensions off arm of couch (wife holds legs): 3 X 23 (rest interval 1 min)
4. Crunches: 4 X failure (feet and hips at 90 degrees) Approx. 50, 25, 20, 20 (rest interval 1 min.) (first set more difficult than on Wednesday)
1. Warm-up: front, back, and side bends, and twists. Ran in place for about 3 mins. Also, did 25 unweighted sit-ups prior to beginning weighted sit-ups.
2. Situps: 10lbs 1x100 (added 5 pounds. felt like I could have done more.)
3. Back extensions off arm of couch (wife holds legs): 3 X 23 (rest interval 1 min)
4. Crunches: 4 X failure (feet and hips at 90 degrees) Approx. 50, 25, 20, 20 (rest interval 1 min.) (first set more difficult than on Wednesday)
Week 4 (low training load)
Sunday (10/19):
I changed weekly workout plan to incorporate running. Strength exercises will drop to 2 per week.
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 10 lbs at 1 X 20
b. arm circles forward and backward
c. back lunge: 10 lbs at 1 X 20
d. arm circles forward and backward
e. side lunge: 10 lbs at 1 X 20
f. arm circles forward and backward
g. hindu squats 1 X 60 (feeling very rhythmic)
f. hamstring curls 4 lbs/1 X 60 both legs (ankle weight used)
h. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 20 (feeling good stretch when heel at bottom)
Rest interval: 90 secs.
3. Cool down: jogged for 4 mins; hamstring stretch (both legs X 3 mins); side splits stretch X 3 mins.
I changed weekly workout plan to incorporate running. Strength exercises will drop to 2 per week.
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 10 lbs at 1 X 20
b. arm circles forward and backward
c. back lunge: 10 lbs at 1 X 20
d. arm circles forward and backward
e. side lunge: 10 lbs at 1 X 20
f. arm circles forward and backward
g. hindu squats 1 X 60 (feeling very rhythmic)
f. hamstring curls 4 lbs/1 X 60 both legs (ankle weight used)
h. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 20 (feeling good stretch when heel at bottom)
Rest interval: 90 secs.
3. Cool down: jogged for 4 mins; hamstring stretch (both legs X 3 mins); side splits stretch X 3 mins.
Week 4 (low training load) cont.
Monday (10/20): Jogged relatively slowly for 15 mins. Today, knees are sore (about 4 out of 10), and upper hams a little stiff (about a 2 out of 10). Knees were ok yesterday, but hams were slightly stiff. Not sure why; leg workout on Sunday had not changed. May skip leg workout tomorrow, depending on how knees and hams feel.
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Thomas Kurz
- Site Admin
- Posts: 443
- Joined: Dec 03, 2003 08:04
Re: Week 4 (low intensity) cont.
Good idea. To be sure you have fully recovered, when your hams (or whatever muscles) feel normal, press your fingers into them. If you feel an abnormal tenderness, you are still not ready to repeat the load (resistance, intensity, volume) that caused the stiffness.CSta wrote:May skip leg workout tomorrow, depending on how knees and hams feel.
Thomas Kurz
Madrej glowie dosc dwie slowie
Madrej glowie dosc dwie slowie
Week 4 (low training load) cont.
Tuesday (10/21):
1. Warm-up: hip rotations; front, back, and side bends, and twists. 25 unweighted sit-ups.
2. Situps: 10lbs 1x100 (again, felt relatively easy.)
3. Back extensions off arm of couch (wife holds legs): 2 X 23 (rest interval 1 min) (dropped from 3 to 2 sets for low intensity week)
4. Crunches: 2 X slight discomfort (feet and hips at 90 degrees) 40, 23 (rest interval 1 min.)
Wednesday (10/22):
Inner upper hamstrings still sore when pressed, and while knees are not sore they don't feel quite ready. Pushing legs to tomorrow. Will skip the run on Friday and do back/ab routine instead. Considering dropping to 5 lbs. for lunges. Going from 0 to 10 lbs may have been too great an increase.
Left elbow: Doc says flexor-pronator strain at bone. Hurts when arm extended and fingers/palm flexed towards underside of forearm. Stretches, isometrics, and PT. Doc says be sure when performing upper body exercises that wrist doesn't curl when it's not supposed to. Example, don't curl wrist when performing bicep curls.
1. Warm-up: hip rotations; front, back, and side bends, and twists. 25 unweighted sit-ups.
2. Situps: 10lbs 1x100 (again, felt relatively easy.)
3. Back extensions off arm of couch (wife holds legs): 2 X 23 (rest interval 1 min) (dropped from 3 to 2 sets for low intensity week)
4. Crunches: 2 X slight discomfort (feet and hips at 90 degrees) 40, 23 (rest interval 1 min.)
Wednesday (10/22):
Inner upper hamstrings still sore when pressed, and while knees are not sore they don't feel quite ready. Pushing legs to tomorrow. Will skip the run on Friday and do back/ab routine instead. Considering dropping to 5 lbs. for lunges. Going from 0 to 10 lbs may have been too great an increase.
Left elbow: Doc says flexor-pronator strain at bone. Hurts when arm extended and fingers/palm flexed towards underside of forearm. Stretches, isometrics, and PT. Doc says be sure when performing upper body exercises that wrist doesn't curl when it's not supposed to. Example, don't curl wrist when performing bicep curls.