Month 12 is about half way through, and I've yet to become a he-man. But life does what it wants, so I'm happy where I am, and the slow and steady course continues.
I've continued my routine as described in the last post, but I've also added a few exercises and I have apparently forgotten to do the butt-burners every Thursday session. This will have to be remedied. I've also converted the sessions to strength / dynamic, so Day 1 (Mon or Tues) will be heavier weight with 10 reps for weights and 3 cycles for my physical therapy routine, while Day 2 (Wed or Thurs) will be 15 reps with weights and 5 cycles for the PT routine. This may help me to progress more quickly, as I've been feeling kind of stuck over the past few months.
I also have a new goal: Break a 7:00 mile. My last two were 7:20 and 7:15, respectively, so this goal may be accomplished fairly soon. I'd like to eventually reach a comfortable 6:30 or 6:00, but we'll see how long that takes :) Training for this consists of running after each gym session and at least once or twice a week outside of the gym.
I am also doing Karate warm-ups along with my daily stretching. I find that the movements are helping my speed, tension issues, and stabilizing muscles. I may also be biking once a week to replace paintball while the weather is too cold.
Current routine:
Day 1: (PT weight: 8, 10 lbs, 3 cycles)
- Superset: Bicep Curls (2x10) + "Lawnmower" Rows (2x10) - 20 lb dumbells
- One arm dumbell military presses (3x10) - 20 lbs
- Tricep Pull-Downs (3x10) - 75 lbs
- Pull-Downs (3x10) - 80 lbs (almost ready to move up)
- Push-ups (25 reps, 20 reps)
- Planks (3x), followed by push-ups to failure
- Back Extensions (3x10) - No Weight Yet
- Bicycle Kicks (2x) - Experimental, Testing Lower Back
Day 2: (PT weight: 5, 8 lbs, 5 cycles)
- Butt-Burners (2x10) - 4 lbs
- Rows (3x15, 70 lbs)
- Pushups (25 reps, 20 reps)
- Planks (3x), followed by push-ups to failure
- Back Extensions (3x10) - No Weight Yet
- Obliques Extensions (3x10) - No Weight Yet
Current Weight: 155 lbs.
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