I love the soreness that comes after a good workout; soreness is a feeling of satisfaction – I love that I can physically feel the satisfaction… does that even make sense?
Running just hasn’t been giving me much satisfaction lately. Don’t get me wrong, winning OA female in the 5k last Saturday was fantastic – and I loved the feeling, but I don’t feel daily satisfaction from running anymore. I know that I’m barely even running these days – so how could I feel satisfaction? I just don’t have the desire to make myself run. I’m so bored; running on the same 4 streets over & over & over again sucks. My options are incredibly limited in my neck of the woods. Maybe when we move i’ll have some more options, but for now, i’m stuck.
I bought this book, Strength Training Anatomy, a few weeks ago. It’s actually not what I thought it would be, but that’s okay because it’s an excellent book. The book breaks the body down into sections and then shows the exercises that will work that section of the body.
Since I’m relatively new to lifting, and have a very limited knowledge of what exercises, this book has been really helpful when I’m trying to create my workouts. Obviously I’m not a personal trainer, so I can’t say with any degree of certainity that what I’m doing is beneficial, but I feel okay about the direction of my workouts.
warm up: 5 min on elliptical – I learned today that this isn’t effective, Thanks Tara
Romanian Deadlife 3 x 8 (20lb, 25lb, 25lb)
DB Shoulder Press 1 x 8, 2 x 5 (15lb, 20lb, 20lb)
DB Squat 5 x 6 25lb
DB Lat raise 5 x 6 10lb
calf press on leg press machine 3 x 8 (80lb, 100lb, 100lb)
DB one arm up right row 3 x 8 15lb
Leg extensions- machine 3 x 8 (65lb, 70lb, 70lb)
warm up: 5 min on elliptical
Wide grip lat pulldown 5 x 6 (37.5lb, 50lb x 4)
curl bar bicep curl 5 x 6 30lb
incline DB curl 5 x 6 20lb
alt hammer curl 5 x 6 15lb
DB deadlift 5 x 6 25lb
DB squat 5 x 6 25lb
Bent over 2 DB row 5 x 6 (15lb x 2, 12lb x 3)
I use an app on my phone, JeFit Pro, and it automatically sets the number of sets/reps to 3 x 8. On Monday I forgot to change them until I was already pretty deep into the workout – It didn’t even occur to me that I was doing the 3 x 8. duh
I prefer the 5 x 6 workout – In this post, Tara explains the benefit of this type of set/rep ratio. I want to build muscle and improve my strength, according to Tara, and various other resources, the low set/high rep is optimal for what I want to achieve.
In other news, I am feeling slightly more confident in the gym. Yesterday there were a couple of guys that made me a little uncomfortable, but I staked out my space, and did my thing. One day i’ll venture over to the squat rack.. one day