What’s in a Workout?

Tags

exercising, list of exercises, long distance walking, weekly workout, weight resistance

To accompany my recent gym equipment posts (see categories side bar on the right under Exercises), I thought I would give you a peak into what one week of my training looks like along with the equipment that I implement into those workouts.

If you have been reading my blog, you may recall that about two years ago I experienced a shoulder injury. That injury led to the discovery of a congenital shoulder abnormality. My recovery has been slow but steady and I have made tremendous strides toward getting back to pre-injury condition.

With the inability to incorporate much weight work or running (a revolving on again-off again relationship) into my training, I made a decision last year to participate in a marathon-length walk to raise money for charity. It was a lot of fun but the training was arduous at times and could, on occasion, consume a big chunk of my day.

Toward the end of my training,  I was walking 3 to 4 days a week for a total average of 50+ miles and at least one of those days included a brisk six hour jaunt.
You didn’t think I would allow myself to go easy on my practice walks or participate in a leisurely like 26.2 mile stroll on marathon day did you? No chance, bubalas!

I will be participating in the marathon again this year (with the vegan husband!) and have redesigned my workouts to once again include the early stages of walking together with a “recovery” weight resistance regimen.

NOTES:

• I recently switched gyms to accomplish my goals. The gym I chose to attend is open 24/7. I am an early riser and the ability to hit the gym between 3:00 – 4:00 am allows me to complete my planned workout and get on with my day.
• All sets, unless otherwise stated, are done to failure. I do not count my reps!  I still need to limit the amount of weight I use; therefore, my rep count can be high.
• I have not (yet) incorporated compound exercises into my training. Compound exercises can be a great time saver. Instead, I am focused on keeping it simple and making sure I maintain proper form.
• I designed my weight resistance exercises in such a way as to go from one set to another without breaks. This allows me to finish my weight work within 30-45 minutes.
• I plan my workouts ahead of time. I always have a Plan B, should the need arise, and I often switch up my exercises. For example some of the Ab work I did this week included twisting windmills, kettlebell figure 8’s and kettlebell swings – you won’t see those listed below.
• You will notice that my workouts are performed both at the gym and at home. For several years, I have been fortunate to have been able to accumulate a variety of equipment for home use. This permits me to have a flexible training schedule and allows for different methods to work out.
• Who would have thought that walking could be arduous? I certainly did not realize the pain and mental toughness that would accompany this form of exercise. In the USA, long distance walking hasn’t really taken off. More popular in the UK, I look forward to the day when the hubby and I can travel abroad and participate in a group excursion with The Long Distance Walker’s Association.
• In order for anything to become habit-forming, there must be some sort of pay-off or enjoyment that is derived from it. Choose an exercise that gives you that pay-off!

 

ONE WEEK’S WORKOUT: a snapshot from a month ago

MONDAY UPPER BODY – CHEST AND BACK (GYM) ABDOMINALS  (GYM) CARDIO (GYM) PART 1 Weight Assisted Machine Pullups – wide grip Bench Press Weight Assisted Machine Pullups – standard Decline Bench Press Weight Assisted Machine Chin Ups – standard Incline Bench Press PART 2 Lat Pull Down Machine (standing) Single-Arm Cable Chest Press Lat Pull Down Machine (standing) Single-Arm Cable Chest Press Lat Pull Down Machine (sitting) Single-Arm Cable Chest Press PART 3 – REPEAT EACH 3x’s Chest Press Machine MTS Lat Machine Row Machine Cable Face Pull ABDOMINALS –Repeat each 3x’s Captain’s Chair – straight leg raises Abdominal Crunch Machine Rotating Torso Ab Machine V-crunch Ab Machine Abdominal Bench – crunches Ab Coaster Machine (lower and lateral ab work) Back Extension Machine CARDIO 8 miles walking at brisk speed (finished within 2 hours)

TUESDAY LOWER BODY (GYM) CARDIO (GYM) SHOULDERS/BICEPS/TRICEPS and AB’S (HOME) LOWER BODY – Repeat 3x’s Leg Sled Abduction Machine Adduction Machine Calf Machine CARDIO Stairmaster – ½ hour Run – ½ hour SHOULDER/BICEPS/TRICEPS and AB’S (at home) – repeat each 2x’s Internally Rotated Dumbbell Shoulder Press Bicep Dumbbell Curl – alternating standard and lateral Triceps Dumbbell Kickback Plank – hold for as long as possible Y raise – dumbbell Reverse Dumbbell Curl Underhand–Grip Triceps Press Down (with a band attached to door) Plank (hold for as long as possible, then add alternating knee touches  to floor) Diagonal Dumbbell Raise Concentration Dumbbell Curl Overhead Dumbbell Triceps Extension Side Plank – each side for as long as possible Bent Arm Dumbbell Lateral Raise 21’s – dumbbell Lying Triceps Extension – dumbbell Side Plank with reach under to push up Circles – clockwise and counterclockwise /small circles to failure and then large circles to failure Hammer Curl – dumbbell Dips (supinated hands on edge of chair) Mountain Climbers with Val Slides

WEDNESDAY CARDIO  (GYM) ABDOMINALS (GYM) UPPER BODY – CHEST AND BACK  (HOME) CARDIO 12 mile walk at brisk speed (finished within 3 hours) ABDOMINALS Captain’s Chair – straight leg raises Abdominal Crunch Machine Rotating Torso Ab Machine V-crunch Ab Machine Abdominal Bench – crunches Ab Coaster Machine (lower and lateral ab work) Back Extension Machine CHEST AND BACK (HOME) PART 1 – with elastic tubing attached to top of door: High Row – hands pronated Wide Lat Pull Down Dumbbell Chest Press on stability ball High Row – hands supinated Narrow Lat Pull Down Alternating Dumbbell Chest Press on stability ball High Row (neutral grip) – palms facing towards one another Incline Chest Press on stability ball PART 2 – Repeat 3x’s Alternating Single Arm Chest Press with tubing Kettlebell Bent Over Row PART 3 – with tubing attached to door at mid-torso area/repeat 3x’s Low Row Horizontal High Row External  Rotation – for rotator cuff

THURSDAY LOWER BODY (GYM/HOME) CARDIO (GYM) ABDOMINALS (HOME) BALANCE (HOME) LOWER BODY –(gym) Repeat 3x’s Leg Sled Adduction Machine Abduction Machine Calf Machine CARDIO: (gym) Stairmaster – ½ hour Elliptical – ½ hour LOWER BODY/ABS (home) Squat with medicine ball Stability Ball Ab Crunches Abduction with loop band Adduction with loop band Glute with loop band Russian Twist with medicine ball Squat with kettlebell Foam Roller Reverse Crunch Bulgarian Split Squat Wood Chopper–band attached to door Lunges with dumbbell Side Lunge-with val slide Negative Sit-up Bridges–plate weighted on torso BALANCE Stand on one leg – eyes closed/as long as possible Stand on one leg – Bosu – flat side up/as long as possible

FRIDAY CARDIO (GYM) UPPER BODY –  LATS /CHEST (HOME) CARDIO Run – 1 hour Walk – 1 hour UPPER BODY – (HOME) Pull-Ups – wide grip Push-Ups – standard Chin–Ups – close grip Push-Ups – diamond Pull-Ups – neutral Push-Ups – wide Chin-Ups – standard Push-Up Plus Pull-Ups – crossover Push-Up – decline Chin-Up – negative Push-Up – with bosu

SATURDAY LOWER BODY (GYM) ABS (GYM) CARDIO (GYM) LOWER BODY Leg Sled Glute Machine Abduction  Machine Adduction Machine Calf Machine ABS Captain’s Chair- bent knee crunches Abdominal Machine Oblique Machine Back Extension Machine CARDIO – brisk walk for 45 minutes

SUNDAY- REST  🙂

Want information regarding any of the exercises listed above?  Please leave a comment…