Monday
Today was a good day for running in a climate controlled gym. One of these days I'm going to run outside more often. Maybe I should do that on Saturday. There are plenty of parks around here. When I go to Florida and run outside my performance always suffers due to the heat. If I ever hope to participate in a 5k, I'll need to improve this. I've decided to incrementally increase the difficulty of my runs. We'll see how this works out. Each week I plan on adding an extra half of a kilometer. Last week I was running two kilometers, walking one, and running the final two. This week I will be running two and a half kilometers, walking one, and running the final one and a half. I hope to keep this up until I can run 5k without stopping. I may have to extend some of the intervals, but one can hope.
Due to circumstances beyond my control, I wasn't able to do as much as I wanted. On Wednesday I should be increasing my weights, I'll let you know how it goes.
Tuesday
Similar to how I'm increasing the difficulty of my runs, I am also increasing the resistance of my eliptical exercises. I am now up to resistance eight and I can definitely feel that. Other than that, the first part of my day was pretty standard fare. I also decided to up the weights of my squats. I warmed up with 55 pounds and did two sets of 80. At first I was hesitant of doing weights because they weren't that much fun, but I must admit they are growing on me. I talked last week how I felt a lack of focus on the leg days. Today I started to rectify this.
After doing the squats, I decided to do lunges with the weights on my shoulder. I did three sets of 55 pounds on each side. The first set went well. I think I did the second set too soon after the first as I started to feel light headed. I walked two laps around the track before I completed my set of three. I think I will start doing two laps around the track before going on to the next set. The next exercise was a leg lift machine. The machine is a free weight machine and after being shown how to use it, I put 115 pounds on each side. Basically I'm sitting at a 45 degree angle and lifting the weight upwards. I did three sets of ten and plan on increasing the weight next time. The other one was a machine that made me do a squat at 45 degrees. I did 35 pounds on each side for this one. Once again I'll increase next time. Now I want to find some good abdominal exercises to add to this day and I think I'll be set. Any suggestions?
On a side note, I think I will check with my gym to see if they will let me take pictures of the gym for this blog. It should give you a better idea of what I'm doing. Cya!
M.G. Farmer
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If I were you, I would do approximately 4 ab exericises a day. You don't even really need to do multiple sets. Just do it everyday. Examples of my favorites:
Lift your legs straight up in the air (90 degrees), arms across your chest (on opposite shoulders). Do a sit up. Do 15 of these.
Sit up position. Keep your hands parallel to the floor. Do a sit up - go down slowly, as in like take 5 seconds, concentrating on using your abs to let yourself go down. Do 15 of these.
Sit up position, lift your back at 45 degrees, knees bent 45 degrees with legs off the floor. You are like \/\ whith the first being your head, and last being your leg. Grasp you hands together, and twist from the left, to the right. Do 15 to each side. This is called the russian twist.
Your gym may have a "Roman Chair" where people do back exericises. You can work your obliques on this. Do side bends on it. Google roman chair if you don[t know what im talking about.
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