February 21, 2013: Day 18, Strength

Strength

This was day 18 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run, which I did this morning, and strengthening.

Time: Evening

Shoes: Brooks Ravenna 3

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever 45° Leg Press (plate loaded): 10 reps @ 90 pounds
  2. Lever Lying Leg Curl: 14 reps @ 65 pounds
  3. Lever Standing Calf Raise (plate loaded): 14 reps @ 10 pounds
  4. Lever Seated Row: 13 reps @ 95 pounds
  5. Lever Bench Press: 14 reps @ 75 pounds
  6. Lever Lateral Raise: 15 reps @ 60 pounds
  7. Barbell Curl: 8 reps @ 50 pounds
  8. Cable Pushdown: 12 reps @ 30 pounds
  9. Sit-up (arms-crossed): 15 reps
  10. Hyperextension: 14 reps

Note: Switched out Lever Seated Leg Press for Lever 45° Leg Press (plate loaded) and Crunch for Sit-up (arms-crossed). Beyond that, all I gotta say is things are going exceptionally well these days! :-D

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2 thoughts on “February 21, 2013: Day 18, Strength

  1. Pingback: February 28, 2013: Day 25, Run | Randy Sandberg

  2. Pingback: February 21, 2013: Day 18, Run | Randy Sandberg

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