My Online Journal

[b063063]

In 2006 after running 26 miles I had a torn meniscus of the right knee. I had the option of surgery or long recovery. Well after 2 years away from the gym I am back! I started lifting and running again in June of 08 at 186 lbs. I am now at 176 and working hard to drop about another 20 lbs to achieve my usual running weight. I am also working on gaining back the muscle I used to have (I was lazy during recovery).. I have switched to a new work out schedule (trying to keep my muscles confused ) and here it is thus far

Daily
15 min intense cardio
15 min abs (crunches, machine crunces, toe touches, leg raises or a mixture of the preceding)

Monday 11 August 08
Chest and Triceps

Dumbell (flat) ches press 4x12
Incline (hammer strength press) 4x12
Cable Crossover 4x12

Tricep Extension Machine 4x12
Tricep Pulley Pulldown 4x12

Tuesday 12 August 08
Back and Biceps

Close grip pulldown 4X12
Wide grip pulldown 4x12
One Arm Rows 4x8

Cable Machine Curls 4x12
Standing Barbell Curls 4x12

Wednesday 13 August 08
Legs

Leg Press 14, 12, 10, 8, 6
Leg Extension 4x12
Leg Curls 4x12
Calf Raises 4x20 (with dumbells in each hand)

Thursday 14 August 08
Chest and Tricep

Dumbell (flat bench) Chest press 4x12
Incline dumbell bench press 4x12
Cable Crossovers 4x12

Tricep Press Machine 4x12
Tricep Pulley Pulldown 4x12

Friday 15 August 08
Back and Biceps

Close grip pulldown 4x12
wide grip pulldown 4x12
One arm rows 4x8

cable machine curl 4x12
standing barbell curl 4x12

Saturday 16 August 08
20 minutes Abs (crunches)
40 minute run treadmill

Let me know what you think

Welcome to the Online Journal forum. I am glad you have joined us. We will give you great feedback and support.

I take it that you are primarily a runner at heart and do the resistance training to help you achieve your goals. Is that correct?

It seems that you are doing alot of exercises. That is great if you have the time. Have you considered doing more of the basic compound exercises.

Are you maintaining a food journal to help you with the nutrition part of your fitness goal?

[LiftGirl]

You are doing chest and back twice a week, but legs only once. You should work them equally.

Also, you want to add squats and deadlifts.

Oh, and welcome to DF!

[b063063]

I am indeed a runner at heart... This work out is primarily geared at strength and weight loss... Once I am at around 155 or so I will go to a maintenance work out to stay lean... and run, run, run... I would like some suggestions on Compound Excercises that you all find helpful...especially for the back as I have always found it difficult for me to get good size and definition there... I do keep a food journal at home and have begun eating like I did when I was running regularly... By the by what do you all think about lunges for the legs?? (was planning on working legs Saturday as well....may add squats and deadlifts..but have always had trouble with the form on these two excercises)

[b063063]

chest and triceps again... Gym has 1 pound incremental plates for those who ask...(i did) so I added a pound to each dumbbell for the bench and incline press...

For triceps...any suggestions here? I find the tricep extension machine awkward to use... The pulley pulldown is great and can really feel the pump... but the extension machine takes awhile to adjust and I just don't feel comfortable... Should I do dips? Dumbell tricep extensions....? What do you think?

[b063063]

Back and Biceps

15 minutes continuous ABs (alternating crunches and toe touches)

15 minutes eliptical machine (resistance at 10)

Close grip pulldown 100 lbs 4x12

Wide grip pulldown 70 lbs 4x12

One arm rows 4x7 45 lbs


Machine cable curls 4x12 85 lbs

Seated dumbbell curls 4x12 25 lbs each arm

Depressing...will keep at it till I'm lifting what I used to....It is a slow process... Any suggestions about reps or sets... Please feel free to comment.

[b063063]

Catching up after the weekend...

Saturday was a 20 minute abs and 40 min run day

Sunday was a day of rest

Today 18 August 08 (Monday)

Chest and Triceps

15min Abs (crunches and toe touches)
15 min run on treadmill

Dumbell Bench Press 55lbs each hand 4x12
Hammer Strength Incline press machine 110 lbs 4x12
Hammer Strength Vertical Press (chest) 135 lbs 4x12

Dips 4x10 (body weight)

Tricep Pulley Pulldowns 4x12 50kg (110 lbs)

Down to 175 lbs.... getting lean... will post some pics soon

[LiftGirl]

Originally Posted by b063063

I would like some suggestions on Compound Excercises that you all find helpful...especially for the back as I have always found it difficult for me to get good size and definition there

Deadlifts, rows, and pullups are the best for back, IMO.

[b063063]

Ok....Tuesday the 19th of August 2008 Back and Biceps Day

Close grip pulldowns 4x12 at 120lbs

Cable rows 4x12 at 100 lbs

Hammer Strength high row machine 4x12 at 135 lbs

One arm rows 4x7 at 50 lbs

Standing Barbell Curl 4x10 at 50 lbs

Alternating standing dumbell curls 4x12 at 25lbs each hand supersetted with hammer curls 4x12

Started workout with 15 minutes of crunches/toe touches
15 min on treadmill

[b063063]

Wednesday 20 Aug 2008

15 min Crunches/toe touches

15 min eliptical machine

Squats 4x12 at 115 lbs

Leg Extension Machine 4x12 65lbs

Straight leg deadlifts 4x12 115 lbs

Calf raises 4x20 with 40lb dumbbell each hand

down to 169lbs.... plan on starting full body workout 3 days a week starting next week.... Mon-Wed-Fri...with cardio on tue,thur and sat....

[b063063]

Hammerstrength Bench Press 4x12

Hammerstrength Incline Press 4x12

Hammerstrength Vertical Press 4x12

Pulley pulldown 8x12

wheew

[b063063]

Bent Barbell Rows 4x12

Machine Lat pulldowns 4x12

Machine Low rows 4x12

Machine Preacher Curls 4x12

Standing dumbell curls 4x12 Supersetted with standing hammer curls 4x12

[b063063]

Went for a 30 minute run on the treadmill...slow jogged for a little over 3 miles....

[b063063]

Went for a 30 minute run....a little over 4 miles today

[b063063]

Squats 105x12, 115x12, 120x12, 130x12

Bench Press 4x12 @ 150lbs

Bent over barbell rows 4x12 @ 105lbs

Wide Arm Pulldowns 4x12 @ 115lbs

Military Press 4x12 @ 100lbs

Barbell Curls 4x12 @ 50lbs

15 Minutes Abs