Dec 6th thru Dec 12th, 2010 - Workout Plan

Beginning this week I'm going to sketch out my workouts for the week and then, in the same post, I'll write an update on how the workout went.  I'll also try to set out some goals.

Goals for this Week:

1. Run 15 miles
2. 6 days of strength training

MONDAY - Dec 6, 2010

No workout - Monday Night Football

TUESDAY - Dec 7, 2010

• Running - 1.5 miles  DONE
• Bench Press - 3 warm up sets, 5 regular sets (165, 185, 205, 205, 185, 165)  DONE
• Dumbbell Incline Chest Press - 5 sets (35, 40, 50, 50, 40)  NOT DONE
• Barbell Shoulder Press - 3 warm up sets, 4 regular sets (95, 115, 125, 135)  NOT COMPLETE
• Dumbbell Lateral Raises - 5 sets (15, 20, 30, 30, 20, 20)  NOT DONE
• Upright Rows (machine) - 6 sets (high reps) NOT DONE
• Tricep Pushdowns (machine) - 3 sets  DONE
• Tricep Rope Extensions (machine) - 3 sets NOT DONE
• Running - 1.5 miles  DID 1 mile
• Sit-ups - 3 sets  NOT DONE

I didn't have the stamina to do multiple exercises per muscle group.  By the time I finished the bench presses I knew I was going to struggle through the rest of the workout if I tried to do the dumbbell incline presses before getting to the shoulder exercises.  I may modify the rest of the week's exercises to on lift movement per muscle/group.  Maybe after a few weeks of training I can start adding multiple exercises.

WEDNESDAY - Dec 8, 2010

• Running - 1.5 miles
• Lat Pulldowns - 6 sets (9 plates, 10, 11, 12, 11, 10)
• Bent-over close grip rows - 6 sets (12 plates, 13, 14, 15, 16, 16)
• Squats - 4 sets (95, 95, 115, 125)
• Single leg Curls - 3 sets (high reps)
• Deadlifts - 3 sets (135, 155, 155)
• Sit-ups - 3 sets

THURSDAY - Dec 9, 2010

• Running - 1.5 mile
• Bench Press - 3 warm up sets, 5 regular sets (165, 175, 185, 175, 165)
• Dumbbell Incline Chest Press - 5 sets (35, 40, 40, 35, 35)
• Barbell Shoulder Press - 3 warm up sets, 4 regular sets (95, 95, 125, 135)
• Dumbbell Lateral Raises - 5 sets (15, 20, 30, 30, 20, 20)
• Upright Rows (machine) - 6 sets (high reps)
• Tricep Pushdowns (machine) - 3 sets
• Tricep Rope Extensions (machine) - 3 sets
• Sit-ups - 3 sets
• Running - 1.5 miles

FRIDAY - Dec 10, 2010

• Running - 1.5 miles
• Lat Pulldowns - 6 sets (9 plates, 10, 11, 12, 11, 10)
• Bent-over close grip rows - 6 sets (12 plates, 13, 14, 15, 16, 16)
• Squats - 4 sets (95, 95, 115, 125)
• Single leg Curls - 3 sets (high reps)
• Deadlifts - 3 sets (135, 155, 155)
• Sit-ups - 3 sets
• Stationary bike - 20 minutes

SATURDAY - Dec 11, 2010

• Running - 2 miles
• Bench Press - 3 warm up sets, 3 regular sets (175, 185, 205)
• Barbell Shoulder Press - 3 warm up sets, 3 regular sets (95, 115, 95)
• Upright Rows (machine) - 6 sets (high reps)
• Tricep Pushdowns (machine) - 3 sets
• Sit-ups - 3 sets
• Running - 2.5 miles

SUNDAY - Dec 12, 2010

• Running - 1.5 miles
• Lat Pulldowns - 4 sets (9 plates, 10, 11, 9)
• Bent-over close grip rows - 3 sets (12 plates, 13, 14)
• Squats - 4 sets (95, 95, 115, 125)
• Single leg Curls - 3 sets (high reps)
• Deadlifts - 3 sets (135, 155, 155)
• Sit-ups - 3 sets
• Stationary bike - 20 minutes