New strength plan
Thursday, March 14, 2013
So my meal-plan cheerleader has stepped up and is now acting as my personal trainer as well. Last night he gave me the following workout:
Rows with a 25lb barbell.
Flat situps while holding a medicine ball, and bring my toes up to touch the medicine ball in the air.
5 minutes on the treadmill with the incline pumped up and running as fast as I can.
Do a set of 15 each, then 12, then 9, then 6, then 3. With 5 minutes of the treadmill in between each set. No stopping.
I did my best - which wasn't very good. I started with the treadmill to warm up. When I kicked up the speed to run, I got pretty scared. So I slowed it down to a pace I felt I could maintain safely - rather than just going all out and running as fast as I could. I had the treadmill inclined to 10% and I changed it up just a bit, I jogged at a speed of 4 for a minute, then walked at a speed of 3 for a minute, and alternated like that each time I was on the treadmill. It made me feel weak, but I'm just starting. I know I'll get better. And running at a pace of 4 feels really good until that incline kicks in. It's good for me, though. So I'll keep practicing.
The rows were the easiest part and I had to use 30lb because 25lb didn't exist. I don't think I kept my back straight enough. That's something I have to work on. I felt like a dork in the free weight section, but whatever. I could probably work with something a bit heavier too. but I don't want to get ahead of myself.
The sit-ups with the medicine ball confounded me. He drew me a little picture of what I was supposed to do, and for the picture, it looks like I start off lying flat with the medicine ball overhead, and then somehow crunch up, balance on my butt and touch the medicine ball to my toes. (And smile when I do it.) I'm so weak, I was having a hard time simply doing a situp from lying flat on my back, let alone raising a medicine ball at the same time as well as my feet. After a few sad attempts, I did the rest of my first set by sit up and rounding down and touching my toes with the medicine ball with my legs still on the floor. In the following sets, I sat up halfway, then raised my legs halfway, then I made the ball touch my toes, and then I smiled. That felt a bit more correct. And I was balancing on my butt.
For the pushups, in the first set, I only did one regular pushup. Then I did 14 girl pushups. In the second set, I did 2 real pushups and 10 girl pushups. The third set I did 3 real pushups and 6 girl pushups. Fourth, 4 real and 2 girl. And the last 3 were full pushups.
I tried my best to keep going continuously. I stopped almost every round before the pushups. I hate pushups. They terrify me. But somehow they got easier. And they will continue to get easier. I just have to stick with it.
So now I have a strength training day workout. And I'll just leave it up to my trainer on when to change it and how.
I never did mention it here and I really think this is the best place to do so. Last Tuesday, when I started at the gym, I went on the steppy machine for an hour. My goal was to burn 1,000 calories, but I quit when I reached an hour and had burned 603 calories. I went and did it again on Thursday and burned 628 calories in the hour. I went again on Tuesday and burned 648 in the hour. I think that's pretty cool.