Strength-training: Morning at the Gym
Time of Day: 8:40 AM
Weather: Climate-controlled
Duration: A little over an hour
Notes: Work after my long run last night went just fine, but I was very tired afterwards. The nice thing about having my no-running day the day after my long run is that I can sleep in without worrying about running in the heat. I slept two hours later this morning than yesterday and woke up feeling much better. Starving, but better. Sometimes I’m really hungry the morning after my long runs.
After breakfast I spent several hours at the gym. I did the Longer Session under the Jess Lifts tab. When I do these workouts I often mix up the exercises by doing different machines and dumbbells, so while it sounds like I’m doing the same workout over and over, I’m actually mixing it up slightly.
After I lifted, I went to the same yoga class as last week. My upper body was tight and tired after lifting and my legs were tight and tired after my long run yesterday. Yoga felt good and I think it helped me stretch out. Maybe I’ll keep going.
Training Example
Continuing my trend of sharing a 30-minute workout that I might do with a client. Here’s one for chest and back. I like to use the cable machines for chest and back, but those aren’t available at all gyms, so I’ll be more general.
Do the following circuit 2-3 times, 10-15 reps per exercise:
Chest press (barbells, dumbbells, or machine)
Pec fly (dumbbells or machine)
Rear deltoids (dumbbells or machine)
Lat pulldown (machine)
Lat row (barbells, dumbbells, or machine)
Pushups
Do the following core circuit 2-3 times after your chest/back workout. Do reps according to your fitness level.
Supermans
Front plank
Toe touches (lie on back with feet straight up in air. Reach for toes, getting as close as possible)
Alternating toe touches (same as toe touches, but reach hand to opposite foot)
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yay sleeping in! I forget how long you said you’ve been doing yoga (or if you just started) but have you noticed an improvement in running? i’ve been tempted, more than once, to do yoga but it’s not really my thing although if it will help my running than i might be more willing to give it a shot
Karyn: This was only my second class (in recent history. I did more in college).
Are you finding your workouts at the gym to be more difficult now that you work there too?
I don’t know what time you get to work, but I LOVE the fact that I don’t have to be at work until 3pm and therefore can sleep in whenever I want/need to!
I haven’t commented on SO long! Amazing job on your training, I can’t believe we are training for the same race and you are like a thousand years (miles?! haha) ahead of me! I have to remind myself that I HAVEN’T DONE THIS BEFORE. But reading about your runs keeps me motivated for sure! Your cookie post was hilarious, I would have done the SAME thing, love the competitiveness. Like Lacey, I didn’t see that Throwdown either, darn. Love the sample workouts too!
sounds like a great workout!
Brian: No! Actually, I like them better because the gym is nicer and less crowded than my old one.