February 28, 2013: Day 25, Strength

Strength

This was day 25 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run, which I used as my warmup, and strengthening.

Time: Afternoon

Shoes: Brooks Ravenna 3

Music: Workout III playlist

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 @ 95 pounds
  2. Lever Lying Leg Curl: 11 reps @ 70 pounds
  3. Lever Standing Calf Raise (plate loaded): 16 reps @ 15 pounds
  4. Lever Seated Row: 14 reps @ 100 pounds
  5. Lever Bench Press: 11 reps @ 80 pounds
  6. Lever Lateral Raise: 14 reps @ 65 pounds
  7. Barbell Curl: 9 reps @ 50 pounds
  8. Cable Pushdown: 13 reps @ 30 pounds
  9. Sit-up: 13 reps
  10. Hyperextension: 16 reps

Note: Running for 30 minutes, then lifting weights directly afterwards is quite the challenge. But, I survived. And, as Friedrich Nietzsche said, “That which does not kill us makes us stronger.” ;-)

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3 thoughts on “February 28, 2013: Day 25, Strength

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

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