I have split my strength training workouts into two routines. I work on back, biceps and legs one workout, and chest, triceps and shoulders the next. I involve core training every workout, doing the Hammer Strength Ab Machine, Leg Raises and Roman Chair Back Extensions each time I'm at the gym.
I am experimenting, trying to find out which exercises, on which machines or with free weights, cause the least amount of stress on the torn rotator cuff in my left shoulder. I still have almost complete range of motion, but it has been aching more than usual and I'm not sure if its from strength training, the motion from running, or just from the repetitive motion involved in mixing cocktails at work.
Today, I found that the Hammer Strength Pull Down Machine works my lats and biceps pretty well with, so far, no perceived stress on the shoulder, so I've added that to my back workout, along with Hammer Strength Low Rows, and Low Rows on the Icarian Machine. I'm doing 2 to 3 sets on each, thereby working my back and lats from different angles.
I used to prefer free weights over using machines but have found that the ease and speed of the machines is a bonus since I want to cut down on the time spent in the gym.
I have also thrown some extra bicep work into the mix after having stopped doing it, again, because of the stress on the shoulder. I have found that both the Hammer Strength and the Icarian Bicep Machines isolate the bicep to the point where the shoulder is not involved.
In order to try to strengthen the legs I am also doing Hammer Strength Machine Squats and Icarian Leg Presses. I have found that I need to be careful strength training the legs because overdoing it definitely hinders my ability to improve my running. I've cut back on the weight for both of these exercises and only do two sets on each.
So, here was my routine for today:
Warm up shoulder with light weight doing rotator cuff exercises I learned from physical therapist.
H.S. Pull Downs..........50 x 12 - 12 & 60 x 12
H.S. Low Row.............90 x 12 & 105 x 10
Icarian Low Row.......100 x 12 - 12
Squats........................160 x 12 & 200 x 12
Leg Press...................230 x 12 & 270 x 10
H.S. Ab ........................20 x 40 - 30 - 30
Leg Raises.....................15 - 15
Roman Chair Ext..........30
H.S. Curl,......................30 x 12 - 12
Icarian Curl..................40 x 12 - 12
Sunday, March 4, 2012
I've begun using runkeeper.com to track my runs and the progress that I'm making. I downloaded the ap to my cell phone and I no longer have to plot out courses with online maps, I just turn on runkeeper when I head out the door and it tells me distance and time as I cruise along any path I choose to take.
It completely frees me up to run any route I desire and still know how far I've run no matter where I turn.
http://runkeeper.com/user/joethebartender/profile
It completely frees me up to run any route I desire and still know how far I've run no matter where I turn.
http://runkeeper.com/user/joethebartender/profile
It's time for an update!!
When I started my new routine there were three goals. To drop from 190# down to 164# by March 1st. To get back into running and be able to run a 10k race by summer/fall of 2012, and to get to the gym and basically tone up a tired, old body that is beginning to show its age.
I came up short on the first goal, but I am down to 173# so I'm not entirely disappointed with the result. I'm eating a pretty healthy diet with only occassional slips into pizza pigouts and too much wine or rum, and I know that if I can limit those little binges I can continue to lose the pounds I want to. I've extended my time period to reach 164# to April 6th. Ten pounds in 4 weeks is aggressive, but gives me something to shoot for.
I have hit the gym anywhere from 3 to 4 times a week, only slacking off a bit in the last two weeks. My shoulder is aching almost constantly lately. I'm hoping that I'm not aggravating my torn rotator cuff even more. I still have full range of motion, but the ache has me worried, I'm not sure if the pain stems from overuse in the gym, from the constant twisting motion of pouring alcohol and mixing drinks at work, or maybe from the swing of my arm as I add mileage to my runs.
That brings me to my third goal, the 10k. I have made good improvements in my mileage although my speed has not improved. I know I am not the runner I used to be, but when I'm running I can't help having my mind drift back to when I could do a four miler in under 32 minutes without even breathing hard, and I envision crossing the finish line of the 1994 Pittsburgh Marathon in 3:44, my proudest moment as a runner.
I know though that I have to build my base mileage up to a solid 25 to 30 miles a week before I start worrying about how fast I'm going, but I'm impatient and merely want what I used to have!!
All in all, I'm happy with my progress, I'm excited about continuing my diet and fitness routines, and I can't wait to get to the point where I can run 6 miles, non stop, in under one hour. Then I'll be ready for that 10k race!
I also plan on writing more posts here. I'm going to open up about everything that affects my running, my fitness, and perhaps just my life in general.
When I started my new routine there were three goals. To drop from 190# down to 164# by March 1st. To get back into running and be able to run a 10k race by summer/fall of 2012, and to get to the gym and basically tone up a tired, old body that is beginning to show its age.
I came up short on the first goal, but I am down to 173# so I'm not entirely disappointed with the result. I'm eating a pretty healthy diet with only occassional slips into pizza pigouts and too much wine or rum, and I know that if I can limit those little binges I can continue to lose the pounds I want to. I've extended my time period to reach 164# to April 6th. Ten pounds in 4 weeks is aggressive, but gives me something to shoot for.
I have hit the gym anywhere from 3 to 4 times a week, only slacking off a bit in the last two weeks. My shoulder is aching almost constantly lately. I'm hoping that I'm not aggravating my torn rotator cuff even more. I still have full range of motion, but the ache has me worried, I'm not sure if the pain stems from overuse in the gym, from the constant twisting motion of pouring alcohol and mixing drinks at work, or maybe from the swing of my arm as I add mileage to my runs.
That brings me to my third goal, the 10k. I have made good improvements in my mileage although my speed has not improved. I know I am not the runner I used to be, but when I'm running I can't help having my mind drift back to when I could do a four miler in under 32 minutes without even breathing hard, and I envision crossing the finish line of the 1994 Pittsburgh Marathon in 3:44, my proudest moment as a runner.
I know though that I have to build my base mileage up to a solid 25 to 30 miles a week before I start worrying about how fast I'm going, but I'm impatient and merely want what I used to have!!
All in all, I'm happy with my progress, I'm excited about continuing my diet and fitness routines, and I can't wait to get to the point where I can run 6 miles, non stop, in under one hour. Then I'll be ready for that 10k race!
I also plan on writing more posts here. I'm going to open up about everything that affects my running, my fitness, and perhaps just my life in general.
Thursday, January 12, 2012
Getting Back in the Groove!!
I'm finally starting to feel a lot better after catching a cold last Wednesday (1/4/12). I made it to the gym on Monday and Wednesday and did a light easy jog on Tuesday. Today I hit the park for a very nice run. 3.2 miles total, .9 walking and 2.3 running. The longest stretch of run was .6 miles, so it seems my endurance is building, albeit very slowly, but that's ok.
I had been pushing very hard both with the strength training and treadmill, and I think I was burning myself out. I am reassessing, again, how my training should go. Instead of going to the gym two days in a row, then taking an off day, I am going to strength train one day on, one day off, giving my tired old muscles more time to recuperate. I am also going to ease up on the treadmill and run outside everyday that I am off from the gym.
Being able to run outside, in the warm sunshine, in January, is a treat that I should not take lightly. I spent too many winter days bundling up in layers, putting on 3 pairs of socks with plastic bags in between the pairs to keep my feet warm and dry in the snow. I came home with icicles hanging from my moustache from my breath freezing on my face many many times, and now, to run on the beach in the middle of winter is a joy that I must embrace.
My weight has been consistently below 180# and I'm eating a very healthy diet right now so I expect the pounds to keep rolling off.
The sniffles are almost all gone, I've got a new plan for the gym and for my running training and I'm getting back in the groove for this wonderful new year.
164# and 10k race, you are in my crosshairs!!
I had been pushing very hard both with the strength training and treadmill, and I think I was burning myself out. I am reassessing, again, how my training should go. Instead of going to the gym two days in a row, then taking an off day, I am going to strength train one day on, one day off, giving my tired old muscles more time to recuperate. I am also going to ease up on the treadmill and run outside everyday that I am off from the gym.
Being able to run outside, in the warm sunshine, in January, is a treat that I should not take lightly. I spent too many winter days bundling up in layers, putting on 3 pairs of socks with plastic bags in between the pairs to keep my feet warm and dry in the snow. I came home with icicles hanging from my moustache from my breath freezing on my face many many times, and now, to run on the beach in the middle of winter is a joy that I must embrace.
My weight has been consistently below 180# and I'm eating a very healthy diet right now so I expect the pounds to keep rolling off.
The sniffles are almost all gone, I've got a new plan for the gym and for my running training and I'm getting back in the groove for this wonderful new year.
164# and 10k race, you are in my crosshairs!!
Monday, January 2, 2012
Official One Month Progress
I backslid just a little over the weekend because of New Years Eve and the STEELER game on Sunday, but I knew that would be the case, no big deal.
On the Lifestyle computer my initial numbers were:
192# 29.7 BMI 20.36% body fat, RHR 61 and BP 120/83
Numbers today are
186# 28.8 BMI 19.56% body fat, RHR 53 and BP 116/69
These numbers were all actually lower last week, but again, I knew I was screwing up this weekend and it doesn't matter, everybody needs a little celebration now and then.
Looking forward I had planned to revamp my routines for the coming month and I will, but not in the way I had been thinking. Realizing that my main goal is to lose body fat and gain cardiovascular fitness I am going to ease up on the strength training and concentrate more on running.
First off, I getting away from the free weights and barbell routine and am going to focus on dumbbells and even more on all of the machines that the gym has to offer. They are easier to use and make the workout go faster.
I am going to go from higher weights and lower reps, to lower weights and higher reps in order to stay toned, while not pushing to build muscle. That type of routine is beginning to bother my rotator cuff, and I do not want to damage it any further. I am going to get my strength workouts down to a max of thirty minutes each session from the 45 to 60 minutes that I have been spending on them.
I will also ramp up my treadmill time, and more importantly, my outdoor running time. I have been doing a 35 minute treadmill routine most days with one workout per week at 45 minutes. That will now be 45 minutes most days with a 60 workout once per week. I will also throw in 2 days of running outside trying to build my stamina from a .5 mile constant run to a 3 mile run.
The next month will be a challenge, but I am looking forward to it. I can't forget the long range goal, 164# and a 10k race with my children.
Come on 2012, I'm ready for you!!!
On the Lifestyle computer my initial numbers were:
192# 29.7 BMI 20.36% body fat, RHR 61 and BP 120/83
Numbers today are
186# 28.8 BMI 19.56% body fat, RHR 53 and BP 116/69
These numbers were all actually lower last week, but again, I knew I was screwing up this weekend and it doesn't matter, everybody needs a little celebration now and then.
Looking forward I had planned to revamp my routines for the coming month and I will, but not in the way I had been thinking. Realizing that my main goal is to lose body fat and gain cardiovascular fitness I am going to ease up on the strength training and concentrate more on running.
First off, I getting away from the free weights and barbell routine and am going to focus on dumbbells and even more on all of the machines that the gym has to offer. They are easier to use and make the workout go faster.
I am going to go from higher weights and lower reps, to lower weights and higher reps in order to stay toned, while not pushing to build muscle. That type of routine is beginning to bother my rotator cuff, and I do not want to damage it any further. I am going to get my strength workouts down to a max of thirty minutes each session from the 45 to 60 minutes that I have been spending on them.
I will also ramp up my treadmill time, and more importantly, my outdoor running time. I have been doing a 35 minute treadmill routine most days with one workout per week at 45 minutes. That will now be 45 minutes most days with a 60 workout once per week. I will also throw in 2 days of running outside trying to build my stamina from a .5 mile constant run to a 3 mile run.
The next month will be a challenge, but I am looking forward to it. I can't forget the long range goal, 164# and a 10k race with my children.
Come on 2012, I'm ready for you!!!
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