Strength Training
In my experience weight training is an activity that involves both strength building and, if you do it right, some hardship and struggle which leads to character building. When I’m working out I aim for something that challenges me physically and mentally and (in the beginning) frustrates the hell out of me. There is nothing better than finally mastering a complicated or difficult exercise, or even merely progressing to the point where you don’t fall over when you try to do it!
I’ve split this page off from the rest of the blog, because for most people the training stats/regime will be deadly boring. For folks who are interested, I’ll document it here. Where possible, I’ll link to a photo of someone doing something similar, because often times the descriptions are super unhelpful.
Of course, I’ve got to give a disclaimer/caveat: regardless of your physical condition, please remember to consult a health professional/personal trainer before attempting any of the exercises. I’ve been at this for about a dozen years, and have been under the watchful eye of PTE (personal trainer extraordinaire) for the last three, and I still often end up with bruises or rug-burn. Zealously over-exercising or over-challenging yourself into an injury during week 1 of your training program is the fastest way to become discouraged.
MAY
May 29, 2010
Today’s workout was a slightly shortened one because PTE needed to spend some time working on my back. The most recent round of Botox shots, administered Wednesday, threw my back/shoulder into a tizzy.
35 minutes steady-state cardio (eliptical trainer)
hamstring curls, supine, with stability ball 20x, 3 sets
bridge plank with stability ball, 15x, 3 sets
side-lying straight leg raises with external rotation 20x, 3 sets
plie squat w/25lb kettle bell 15x, 3 sets
TRX supported one-legged lunge/knee raise 15x, 3 sets
TRX one-legged squat/backward lunge combo, 10x, 3 sets
wall squat with stability ball, standing on bosu, 20x, 2 sets
oblique crunches stability ball 20x, 2 sets
Another note: In no way do I look as graceful as the folks in the videos/photos above. My range of motion is often pretty compromised–at least initially, and sometimes perpetually–so my squats aren’t as deep and I frequently need to hold onto a wall for balance. But compared to what I could do 10, 5 or even one year ago, these exercises are pretty complex and advanced.
JUNE
June 10, 2010
20 minutes steady-state cardio (eliptical trainer)
Cable Squats, 100lbs, 15x, 3 sets
Cable Lunges, 25lbs, 12x, 3 sets
Chest Press, in bridge position on Bosu, 17.5 lbs, 15x, 3 sets
TRX one-legged squat/backward lunge combo, 10x, 3 sets
TRX push-ups, 15x, 3 sets
TRX Row, 15x, 3 sets
plie squat w/25lb kettle bell 15x, 3 sets
Hamstring curl (prone), 35lbs, 24x, 3 sets
Glute kickback, 72lbs, 15x, 3 sets
June 14, 2010
Cable Squats, 97.5lbs, 15x, 3 sets
Side step-ups w/abduction lift, 12x, 3 sets
Cable bicep curls, 37.5lbs, 12x, 3 sets
Step-ups w/knee flexion 15x, 3 sets
Plie squats, no weight, 20x +15 second hold, 3 sets
Overhead tricep extension, 40lbs, 15x, 3 sets
TRX one-legged squat/backward lunge combo, 10x, 3 sets
TRX push-ups, 15x, 3 sets
*I attempted another circuit of hamstring curls and glute kick-backs but my legs were really wobbly, so I aborted. Still a pretty good showing, about an hour of lifting and 10 minutes of cool-down cardio. As a warm-up, I walked in the scorching heat from the Metro to my gym, which takes about 20 minutes.
June 19, 2010
This was my last regular weekend workout with PTE–sniff sniff–and also my last chance for joint adjustments before I go on vacation to Istanbul on Friday. So we spend a bunch of time mobilizing my ankles and trying to calm down a spastic iliopsoas muscle. Still, she knows how to kick my butt in small windows of time. So here it is:
Prone hamstring curl, 30lbs, 20x, 3 sets,
Forward kicks w/ lunge 15x, 3 sets
Cable lunges 30lbs, 15x, 3 sets
Squat with overhead press, with 7kg. medicine ball, 12x, 3 sets
TRX hamstring curl 15x, 3 sets
TRX abduction 15x, 3 sets
Plie squat w/ kettle bell (35 lbs?) 10x, 2 sets