Tuesday, September 16, 2008


Lately it seems that each time I've been in the gym I've seen someone ON the treadmill and ON their cell phone. And I mean ON their cell phone for an absurdly long time. Clearly they are not just taking a quick call with a car repair estimate or to find out their kid just threw up at school. You just know it's a stupid call where neither participant is fully present or listening. How can you? So you are having a half-a$$ed conversation and a half-a$$ed workout. Have people lost their ability to be alone with their own thoughts?

This week I get to create my own lower and upper body workouts within the parameters of 8-10 exercises at 1-2 sets of 20-25 reps. I enjoyed picking and choosing what to do and in an order that seemed to make some kind of sense going from more compound-types to more isolated exercises. Here's what I came up with and did:
  • Wall squats with stability ball (1x50)
  • Hack squats (2x25)
  • Leg press (2x20 @ 70 lbs)
  • Lunges (2 @ 25 lbs total)
  • Prone leg curls (2x25)
  • Leg extensions (2x15)
  • Stiff legged deadlifts (2x20 @ 40lbs)
  • Back extensions (2x15)
Thursday I plan to do:
  • Smith Machine Bench
  • DB Bench
  • Fly (machine)
  • Upright row (cable)
  • Lateral raise (cable)
  • DB Arnolds
  • Rear delts (machine)
  • Assisted pull ups
  • DB Grass cutters
  • Hammer row
I'm excited to start working toward the Roanoke race. On Sunday Jake sent me a draft of a 10-week plan to get stronger and faster. It includes hill work and speed work - I can only guess what that will involve. It also includes a 5K and something on Brush Mountain. I'm ready to push it and see what might result. Even though I am happy with the outcome of the Danville race as a first effort, I know I was not as mentally or physically strong as I would like to be and hope to be (and expect to be!). The next 9-1/2 weeks should be pretty cool!!