Workout
Got to the gym a little late. It turns out that I can make it there by 6am if I set my alarm for 5:30 - as long as I don’t hit “snooze” first. As it was, I was there about 5 after. Alex had just finished his run, so I did a quick half mile warmup at 8:30 and joined him for our workout.
Abs: straight leg lifts 2 sets of 20
Abs: weighted crunches - 2 sets of 20 reps at 80 lbs
Back: nautilus lower back - 2 sets of 20 reps at 160 lbs
Abs: sit-ups - 2 sets of 20
Abs: crunches - 2 sets of 20 on left, center and right
The second set of straight leg lifts (aka captain’s chair lifts) were still difficult, and I felt a bit of a strain near the end of my second set of sit-ups, but otherwise those are getting easier.
Quads: seated extensions (single-leg) - 2 sets of 20 reps - 40 lbs left, 20 lbs right
Hamstrings: seated curls (single-leg) - 2 sets of 20 reps at 40 lbs
Chest: seated chest press - 2 sets of 20 reps at 100 lbs
Next on the agenda was the leg press. I did about 8 reps at 90 lbs weight, when I felt my right knee start to twinge a little. Immediately I stopped, and I noticed that walking around was feeling a little sore. That meant no more leg work for the day (and no running to finish out with either). I cut the rest pretty short so that I could head out and get some ice on my MCL.
Shoulders: arm raises (front, side, down, up) - 1 set of 10 reps at 12.5 lbs
Biceps: dumbell curls - 1 set of 15 reps at 25 lbs
Triceps: dumbell skull crushes - 1 set of 15 reps at 20 lbs
Did some stretching and headed home. Caution, while boring, has to be my watchword at this point.
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Aug 23rd 2004
9:55 AM
You’re really doing a great job of a comeback. Feels like you never left. Thanks for sharing your workout details with us.
Aug 23rd 2004
12:11 PM
Sounds like a solid post-injury workout. Caution is a great word and will help insure a full recovery!
Seriously, it’s so great to have you back!
Aug 23rd 2004
1:56 PM
And its good to be back - running, reading and blogging. Thanks!
Aug 23rd 2004
3:47 PM
Welcome back to sweat and blogging.
Aug 23rd 2004
6:06 PM
Ah, the snooze button. It did me in today:) But you had a great workout!!
Aug 23rd 2004
8:58 PM
does that mean you do 6 sets of 20 ab crunches? wahoo!
Aug 23rd 2004
9:07 PM
Well… 4 of them are targetting the obliques. For some reason though, I really like crunches - last time (8/18) I did 4 sets of 50 normally, and then 2 sets of 50 on each side :-)
Aug 23rd 2004
9:40 PM
I no likee crunches which is precisely why I need to better follow your example!
Aug 24th 2004
8:27 AM
I never used to, but I found out that it was because I always did them at the end of a workout, when I was tired and short on time. Moving them to the beginning of the workout made me enjoy them again. No, really, I do. Is that weird?
Aug 24th 2004
9:54 AM
Let me get this straight. You are asking ME if I think your doing crunches is weird. Hey Richard! It’s me a RUNNER who runs MARATHONS over here!! Most people think you and I are weird without any talk of crunches!
Hahaha…just funnin’ witcha!