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To accompany my recent gym equipment posts (see categories side bar on the right under Exercises), I thought I would give you a peak into what one week of my training looks like along with the equipment that I implement into those workouts.

If you have been reading my blog, you may recall that about two years ago I experienced a shoulder injury. That injury led to the discovery of a congenital shoulder abnormality. My recovery has been slow but steady and I have made tremendous strides toward getting back to pre-injury condition.

With the inability to incorporate much weight work or running (a revolving on again-off again relationship) into my training, I made a decision last year to participate in a marathon-length walk to raise money for charity. It was a lot of fun but the training was arduous at times and could, on occasion, consume a big chunk of my day.

Toward the end of my training,  I was walking 3 to 4 days a week for a total average of 50+ miles and at least one of those days included a brisk six hour jaunt.
You didn’t think I would allow myself to go easy on my practice walks or participate in a leisurely like 26.2 mile stroll on marathon day did you? No chance, bubalas!

I will be participating in the marathon again this year (with the vegan husband!) and have redesigned my workouts to once again include the early stages of walking together with a “recovery” weight resistance regimen.

NOTES:

  • I recently switched gyms to accomplish my goals. The gym I chose to attend is open 24/7. I am an early riser and the ability to hit the gym between 3:00 – 4:00 am allows me to complete my planned workout and get on with my day.
  • All sets, unless otherwise stated, are done to failure. I do not count my reps!  I still need to limit the amount of weight I use; therefore, my rep count can be high.
  • I have not (yet) incorporated compound exercises into my training. Compound exercises can be a great time saver. Instead, I am focused on keeping it simple and making sure I maintain proper form.
  • I designed my weight resistance exercises in such a way as to go from one set to another without breaks. This allows me to finish my weight work within 30-45 minutes.
  • I plan my workouts ahead of time. I always have a Plan B, should the need arise, and I often switch up my exercises. For example some of the Ab work I did this week included twisting windmills, kettlebell figure 8’s and kettlebell swings – you won’t see those listed below.
  • You will notice that my workouts are performed both at the gym and at home. For several years, I have been fortunate to have been able to accumulate a variety of equipment for home use. This permits me to have a flexible training schedule and allows for different methods to work out.
  • Who would have thought that walking could be arduous? I certainly did not realize the pain and mental toughness that would accompany this form of exercise. In the USA, long distance walking hasn’t really taken off. More popular in the UK, I look forward to the day when the hubby and I can travel abroad and participate in a group excursion with The Long Distance Walker’s Association.
  • In order for anything to become habit-forming, there must be some sort of pay-off or enjoyment that is derived from it. Choose an exercise that gives you that pay-off!

 

ONE WEEK’S WORKOUT: a snapshot from a month ago

MONDAY

UPPER BODY – CHEST AND BACK (GYM)
ABDOMINALS  (GYM)
CARDIO (GYM)

PART 1
Weight Assisted Machine Pullups – wide grip
Bench Press
Weight Assisted Machine Pullups – standard
Decline Bench Press
Weight Assisted Machine Chin Ups – standard
Incline Bench Press

PART 2
Lat Pull Down Machine (standing)
Single-Arm Cable Chest Press
Lat Pull Down Machine (standing)
Single-Arm Cable Chest Press
Lat Pull Down Machine (sitting)
Single-Arm Cable Chest Press

PART 3 – REPEAT EACH 3x’s
Chest Press Machine
MTS Lat Machine
Row Machine
Cable Face Pull

ABDOMINALS –Repeat each 3x’s
Captain’s Chair – straight leg raises
Abdominal Crunch Machine
Rotating Torso Ab Machine
V-crunch Ab Machine
Abdominal Bench – crunches
Ab Coaster Machine (lower and lateral ab work)
Back Extension Machine

CARDIO
8 miles walking at brisk speed (finished within 2 hours)

 

TUESDAY

LOWER BODY (GYM)
CARDIO (GYM)
SHOULDERS/BICEPS/TRICEPS and AB’S (HOME)

LOWER BODY – Repeat 3x’s
Leg Sled
Abduction Machine
Adduction Machine
Calf Machine

CARDIO
Stairmaster – ½ hour
Run – ½ hour

SHOULDER/BICEPS/TRICEPS and AB’S (at home) – repeat each 2x’s
Internally Rotated Dumbbell Shoulder Press
Bicep Dumbbell Curl – alternating standard and lateral
Triceps Dumbbell Kickback
Plank – hold for as long as possible
Y raise – dumbbell
Reverse Dumbbell Curl
Underhand–Grip Triceps Press Down (with a band attached to door)
Plank (hold for as long as possible, then add alternating knee touches  to floor)
Diagonal Dumbbell Raise
Concentration Dumbbell Curl
Overhead Dumbbell Triceps Extension
Side Plank – each side for as long as possible
Bent Arm Dumbbell Lateral Raise
21’s – dumbbell
Lying Triceps Extension – dumbbell
Side Plank with reach under to push up
Circles – clockwise and counterclockwise /small circles to failure and then large circles to failure
Hammer Curl – dumbbell
Dips (supinated hands on edge of chair)
Mountain Climbers with Val Slides

WEDNESDAY

CARDIO  (GYM)
ABDOMINALS (GYM)
UPPER BODY – CHEST AND BACK  (HOME)

CARDIO
12 mile walk at brisk speed (finished within 3 hours)

ABDOMINALS
Captain’s Chair – straight leg raises
Abdominal Crunch Machine
Rotating Torso Ab Machine
V-crunch Ab Machine
Abdominal Bench – crunches
Ab Coaster Machine (lower and lateral ab work)
Back Extension Machine

CHEST AND BACK (HOME)
PART 1 – with elastic tubing attached to top of door:
High Row – hands pronated
Wide Lat Pull Down
Dumbbell Chest Press on stability ball
High Row – hands supinated
Narrow Lat Pull Down
Alternating Dumbbell Chest Press on stability ball
High Row (neutral grip) – palms facing towards one another
Incline Chest Press on stability ball

PART 2 – Repeat 3x’s
Alternating Single Arm Chest Press with tubing
Kettlebell Bent Over Row

PART 3 – with tubing attached to door at mid-torso area/repeat 3x’s
Low Row
Horizontal High Row
External  Rotation – for rotator cuff

 

THURSDAY

LOWER BODY (GYM/HOME)
CARDIO (GYM
)
ABDOMINALS (HOME)
BALANCE (HOME)

LOWER BODY –(gym) Repeat 3x’s
Leg Sled
Adduction Machine
Abduction Machine
Calf Machine

CARDIO: (gym)
Stairmaster – ½ hour
Elliptical – ½ hour

LOWER BODY/ABS (home)
Squat with medicine ball
Stability Ball Ab Crunches
Abduction with loop band
Adduction with loop band
Glute with loop band
Russian Twist with medicine ball
Squat with kettlebell
Foam Roller Reverse Crunch
Bulgarian Split Squat
Wood Chopper–band attached to door
Lunges with dumbbell
Side Lunge-with val slide
Negative Sit-up
Bridges–plate weighted on torso

BALANCE
Stand on one leg – eyes closed/as long as possible
Stand on one leg – Bosu – flat side up/as long as possible

FRIDAY

CARDIO (GYM)
UPPER BODY –  LATS /CHEST (HOME)

CARDIO
Run – 1 hour
Walk – 1 hour

UPPER BODY – (HOME)
Pull-Ups – wide grip
Push-Ups – standard
Chin–Ups – close grip
Push-Ups – diamond
Pull-Ups – neutral
Push-Ups – wide
Chin-Ups – standard
Push-Up Plus
Pull-Ups – crossover
Push-Up – decline
Chin-Up – negative
Push-Up – with bosu

SATURDAY

LOWER BODY (GYM)
ABS (GYM)
CARDIO (GYM
)

LOWER BODY
Leg Sled
Glute Machine
Abduction  Machine
Adduction Machine
Calf Machine

ABS
Captain’s Chair- bent knee crunches
Abdominal Machine
Oblique Machine
Back Extension Machine

CARDIO – brisk walk for 45 minutes

SUNDAY- REST  🙂

Want information regarding any of the exercises listed above?  Please leave a comment…

 

 

 

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