Weekly Workout Roundup
I hope your workouts went as well this week as mine did. They were very challenging and sweat inducing, that much I can tell ya. As you’ll see I’ve been favoring Circuit Training again this week. It may seem like I’m in a bit of a rut but I don’t think I am … yet. Because circuits are constantly changing during the entire routine my body is forced to adapt. Another thing to note is that I’ve been rotating through two different circuit routines and I’m investigating adding more, maybe even P90X soon.
This Past Week
Here’s what my workouts looked like this past week.
- Saturday, Morning (65 min)
- 15 min 1 rep max upper body weights, 25 min running on treadmill @ 5.0 mph, 5 min walking @ 3.0, 10 min stationary bike > 100 rpm, 10 min elliptical. It felt great to run again but that night my right shins were really sore and made it hard to walk. OH the joys of overweight running, am I right?
- Sunday, Morning (55 min)
- 25 min high resistance on the ARC trainer, 10 min stationary bike high resistance > 100 rpm, 10 min on Nortic Track incline trainer ~40% incline @ 2.5 – 3 mph. I wanted to run today but my shins were still bothering me so instead I pushed it on the ARC and tried the new incliner trainer, it was fun.
- Monday, Evening (40 min)
- 5 min warmup, 25 min circuit training, 10 min upper body circuits. I had a lot of trouble even working out tonight, I was in a lazy mood. Instead of giving up though, I thought of my Wednesday weigh-in and all of the progress I’ve made. That motivated me to move my butt and do the workout.
- Tuesday, Evening (35 min)
- 35 min of upper body weights. I did 6 sets of 12, 10, 8, 6 of one movement/body part to failure with <60 seconds of rest followed by a superset of 12, 12 of the same body part but a different movement with no rest between those sets. I did the entire upper body including chest, shoulders, back, triceps, and biceps.
- Wednesday, Morning (50 min)
- 5 min warmup, 45 min circuit training (6 exercises * ~30 seconds * repeat twice * 7 different circuits). I skipped the cool down as I was running a bit behind schedule.
- Thursday, Off Day
- Nada, zero, zippo exercise today.
- Friday, Morning (50 min)
- 5 min warmup followed by 45 min of circuit training. I really like working out on my free meal day. It makes me feel less guilty of that meal.
So I did pretty good this week … there were no major snafus in terms of workouts. I did have trouble hitting my running goal I set last week though (I wanted to run on Saturday and Sunday). Saturday went really well but as you can see Sunday my shins were really sore so rather than make them worse I decided to not push it. It wasn’t the kind of pain that required pushing through. It was the kind caused by overweight running stressing my body … I knew to not push it.
My other goal of the the 20/20/20 commercial exercises was half successful as in I did it about half of the time I was watching TV. Something is better than nothing right?
Goals for next week
Since I’m participating in the Weekend Warrior Challenge I’ve already set the goal of running 2.5 miles this weekend so there’s that.
I also want to set the goal of doing a hardcore lower body weight workout. I notice I’ve been favoring my upper body in the past few weeks. I use lower a lot in the circuit training but I don’t want to ignore the lower in terms of weight training. So I’m going to change-up one of my weekend weight training sessions to a hardcore lower body session.
That’s about it … have you set your fitness goals for next week?
