Monday Workout December 12, 2011


Monday beginning of a new week the first day to making yourself better. Every week I try to increase the intensity or the amount I work out so that I can have a linear progression and allow my body time to adjust and improve with the workout.  Last Monday I ran for 50-55 mins and covered rough 5.5 miles. My goal for this week was to cover 6 miles in at least 60 mins. Even though I have the aerobic capacity to do more your muscles, bone, tendons, and ligaments do not adapt at the same rate. It is always best that you don’t increase your workout too much at a time. A 10% increase is more than enough to provide new stimulus to further adaptation with body.  My aerobic work consisted of interval of 2 minutes hard with a 1 minute rest. That equated to 40 minutes running and 20 minutes of rest.  For the lifting segment I decided to do a push pull super set with several different exercises two exercises at a time

Aerobic work
Treadmill                                                                                                       60 minutes
2 minutes (work)
1 minute( rest)
Stretching and Mobility work

Strength training 
Single Leg dead lift with Row ( cable machine)                              3 x 8 (each leg)
Standing Lunges  on Bosu ball                                                               3 x 10 (each leg)

Dumbbell Alternating Bench press                                                      3 x 10(each arm)
Inverted Rows                                                                                              3 x 10

Chins up (underhand grip)                                                                      3 x 8
one arm Jammers                                                                                       3 x 10(each arm)

Abdominals 

Lying “Y- handcuffs”                                                                                  3 x 10
Russian twists                                                                                               3 x 30( 12lb med ball)
Straight leg Sit ups                                                                                      3 x 15
Shoulder Y with band                                                                                3 x 10

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

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