Nothing worse than running on the treadmill and getting bored. If I am not challenged, then I am ready to go and by go I mean to get my ass off and move on to something else. In order to challenge myself I sometimes set goals like: run until the song is over, run until you reach a certain number of calories, run until you reach a certain number of seconds (this one usually doesn’t work). The one I have found to be most effective lately is to run sprints for 30 seconds at a time, consistently increasing the time. Then I found that I can’t remember what I did the day before so I don’t know if I am improving or just tricking myself. Hence this post, with the following workout schedule posted here at least now I can come back and check periodically to see if I am actually improving.
Cardio:
At the high point of my gym life I was running 4 miles a day which took about 45 minutes. Currently I am running 3 miles and it is taking 33 minutes. The incline is 4.0. I start with a 1 minute warm-up at 3.6-3.8 and then move to running at 6.0-6.2 with short burst of 1 minute to 30 seconds each all the way up to 7.2-7.4. The running/sprinting last approximately 7 minutes (no less than 5 and no more than 10). Then I walk at 35.-3.8 for one to two minutes depending on how long the running was. I do 15 minutes or so (no less and at least 1.5 miles) and then do free weights for arms or legs. Then after free weights I do the same cardio activity.
Arms:
All in sets of 12
12 lb bicep curls 3 sets
10 lb shoulder raise 3 sets
8 lb front shoulder raise 3 sets
8 lb tricep extension 3 sets
16 lb tricep overhead
10 lb bent row alternation 3 sets
Legs:
All in sets of 12
Lunges with 5 lbs 3 sets
Squats with 5 lbs 3 sets toes pointed forward
Squats with 5 lbs 1 set toes pointed out
Abs:
Same ab workout since 1999 that consists of four different types of crunches, 75 of each for a total of 300.
All workouts end with 5 minutes of stretching.
It appears after writing this down that I am in need of a few things. At least 2 more exercises for my legs and at least one for my back.
