Strong is the new skinny...it was the perfect saying for me, it gave me the freedom to stop worrying about the scale and just work on my strength.
September half marathon training hasn't really been going as planned. These first weeks of September the afternoons have stayed hot, so after work I still head to the gym.
The temp this afternoon while I was running errands
I hoped for a lot more outside running time this month, but I've only logged three outdoors runs, the rest of my miles were on the treadmill. My lack of running has been getting me down a bit, so I am trying to focus on the good things I have going...even though being strong will not help me run 13.1 again.
I don't know if you remember, but this is what prompted me to start getting serious about my weight training... this picture really bothered me.
I saw this thought, "Oh my goodness the arm hang has to GO and got to work."
I had been through almost a year with a frozen shoulder, gone to physical therapy, and had several cortisone shots. Not being able to work upper body left me a mushy mess. At first I was doing very light weight and lots of reps trying to get confident. I was very afraid to hurt my shoulder and feel pain again. Back in May, I got serious about getting stronger and really started working.
I am happy to say that my arm hang is gone...
|Look no hang :)|
|Now I need to work on making those muscles pop :)|
I work out a very small Gold's gym and I love it.
The exercises, reps, and weights have varied throughout this journey, but this is one of my routines I did on Friday.
A set for me is usually 12 and I try to work at a weight until I can get 15 fairly easy.
Smith machine bench press
1 set w/40 lbs.
2 sets w/50 lbs.
1 set w/70 lbs. struggled to get to 10 (next weight level I am trying to tackle)
Smith machine raised seat for shoulders
2 sets w/40 lbs. of weight
1 set w/50 lbs. (hurt - my shoulders are very finicky)
1 set w/40 lbs.
Wide grip lat pull downs (to my chest) can't do behind the neck it kills my shoulders.
3 sets w/60 lbs.
1 set w/75 lbs. - struggled with form
2 sets w/60 lbs.(15 reps)
1 set w/ 30 lbs. (15 reps)
1 set w /40 lbs.
2 sets w/50 lbs.(10 reps) losing my form-(next weight level I am trying to tackle)
1 set w/40 lbs.
Standing lat push down (use two handles)
3 sets w/20 lbs. (15 reps)
1 set w/30 lbs. - can barely get 8 with decent form.
added the half plate weight and did 20 reps. I am stuck in between weights here- just have to keep at it.
Sitting tricep push down
2 sets w/130 lbs.
2 sets w/140 lbs.
1 set w/30 lbs. (15 reps)
3 sets w/40 lbs. (10 reps)
The handle lat machine (this machine has a wheel you can add 10 lbs.with)
3 sets w/80 lbs.
1 set w/90 lbs. (10 reps)
3 sets w/20 lb. bar
1 set w/30 lb. bar
10 lb. weight in each hand did shoulder raises 3 sets of 10
I also did 3 sets of 12 push ups and 3 sets of 12 incline sit ups in between sets on the machines.
After my work out hubby and I headed to the beach over the weekend and had a bunch of fun biking. (more pictures in a future post)
Sunday afternoon I did a quick upper body session and still felt some soreness (darn shoulders), so I shortened up the workout and will focus on cardio Monday :)
Trying to learn when to push and when to rest, and still working on that great run.
How was your weekend? How many times a week do you weight train? Have you ever had to get a cortisone shot?