Weekly Workout 5/2-5/6

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I can’t believe it’s been raining here for 5 days straight! Good for the grass, but sucky for me! I’m craving to get outside for a run, and tomorrow it said it’s supposed to be a”dry” day…according to Al Roker. My fingers are crossed that I can get out a do a long run in the morning … maybe 8 miles, we’ll see.

Let me start this by saying I’m no personal trainer, and I’m not trying to be.

Here’s a little bit about me… I have been playing sports since I was old enough to walk. My dad put a baseball bat in my hand as soon as I could hold onto something, and when I could walk he introduced me to a basketball – and it was love at first sight. I started playing competitive basketball in second grade, and I ended up playing right through all four years in college for a d3 program.

When my college career ended once I graduated, it was a shock to my world. Since I could remember I was going to school during the day, and then rushing to basketball practice for the night – sometimes even twice in one day. When it stopped, I didn’t know what to do. I was lost in the gym. I was so used to be coached and supported through a workout, that when I was left alone I was a lost puppy.

I had to find a new way to workout that worked for me. Because of my competitive nature (my husband can tell you all about that 😉 ), I need to compete and work toward something. I found a local half marathon called Saratoga Palio. I signed up, and thought “what the hell did I get myself into?” I had never run long distance before, basketball is all about sprinting endurance… and I quickly learned that wasn’t the same. Three years later I’m still signing up for the run.

I still have the love to lift as well, I love how it transforms my body. Right now I’m looking to be lean and strong, not bulky or the next partner for Hanz or Franz.

I just wanted to share with you what I’ve been doing in the gym this week – maybe I can give you new ideas for exercise, and maybe vise versa.  What’s your favorite exercise?

Weekly Workout for May 2-May 7

Monday

Cardio: Run 4.0 miles on treadmill (alternating speeds)

  • Miles 0-0.5 miles warm up (speed 6.7)
  • Miles 0.5-1.0 increase to higher jog (7.0)
  • Miles 1.0–4.0 alternate speeds of 7.5 and 8.0 for every quarter of a mile
  • Walked 0.15 to cool down

Lift:

  • Back Squat 3 sets of 10 @ 110llbs
  • Barbell Deadlift 3 sets of 10 @ 90lbs
  • Weighted Oblique Crunch 3 sets of 12 @ 40lbs
  • Suitcase crunches 3 sets of 15 with 8lb medicine ball

 

Tuesday

Cardio: Run 4.0 miles on treadmill (gradual run)

  • Miles 0-0.5 miles warm up (speed 6.7)
  • Miles 0.5-1.0 increase to higher jog (7.0)
  • Miles 1.0–3.5 increasing speed by 0.1 every 0.5 miles
  • Miles 3.5-4.0 speed of 8.0
  • Cool down walk

Lift:

  • Dumbell Bicep Curl and Press 3 sets of 10 @10lbs
  • Tricep Dips 2 sets of 15 (bodyweight)
  • Seated Weighted Row Pulls 3 sets of 10 @55lbs
  • Back Bends 20 with 10lb weight
  • Overhead Lunge 2 sets of 8 on each leg with 35lb barbell

 

Wednesday

Cardio: Sprinting Run – Running the first 5 minutes at an easy jogging pace (7.0), then alternating 40 seconds sprinting (9.5-10) followed by a jogging pace for the next 40 seconds. Did this 10 times, followed by a cool down walk.

Lift:

  • Back Squat 3 sets of 10 @ 110llbs
  • Barbell Deadlift 3 sets of 10 @ 90lbs
  • Weighted Oblique Crunch 3 sets of 12 @ 40lbs
  • Suitcase crunches 3 sets of 15 with 8lb medicine ball
  • Overhead Lunge 2 sets of 8 on each leg with 40lb barbell

 

Thursday

Rest Day 🙂

 

Friday

Cardio: Short Run

  • 0-0.5 miles warm up jog 7.0
  • 0.5-3.5 miles jog at 7.5
  • 3.5-4.0 miles increase to 8.0
  •   Cool Down Walk

Lift:

  • Back Squat 3 sets of 10 @ 115llbs
  • Barbell Deadlift 3 sets of 10 @ 95lbs
  • Weighted Oblique Crunch 3 sets of 12 @ 40lbs
  • Suitcase crunches 3 sets of 15 with 8lb medicine ball
  • Overhead Lunge 2 sets of 8 on each leg with 40lb barbell

 

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