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!!
