This Week’s Workouts

Posted on 27. Nov, 2009 by yuri in News

This week was my first week back in the gym after about 10 days of doing nothing to a damn parasite that knocked me out for far too long.

So these workouts were meant to gradually get me back into my groove so that I could pick with my previous Fitter U Fitness workouts

Here’s a recap of the workouts I did this week.

Sunday November 22

Warm-up: 5 minutes on rower followed by dynamic movement

Squats – 3 x 12 reps

Incline bench press – 3 x 12 reps

Preacher curls – 3 x 12 reps

Military press – 3 x 12 reps

Stability ball crunches – 3 x 25 reps

Didn’t feel too great after this workout. I was just getting over the parasite so I didn’t push it too hard. Nonetheless, it felt good to pump some iron!

Tuesday November 24

25-minute run using sections 1 and 2 of Treadmill Trainer volume 4

DB push-ups – 2 x 25 reps

Lateral raises – 2 x 12 reps

Back extensions – 2 x 15 reps

Random core exercises – plank, side plank, hanging knee tucks, ball roll-ins

Feeling much better after this workout. The run definitely did my body some good.

Wednesday November 25

7k run (outdoors) in about 30 minutes. Listening to some Groovecatcher (surprising since it’s more chill out music) over my headphones.

I really hadn’t run that much over the last month so I was amazed at how fast I was running and good I felt. Maybe it was the new Mizuno runners I was wearing??

However, with about 2km to go I felt a nasty tweak in my right IT band. Never felt that before and didn’t feel too good after. Ice, compression, and then foam roller massage to get it back to normal. But will probably take a few days off training my legs.

Thursday November 26

Giving my legs a break, I did a solid chest and back superset workout.

1a. Bench press 4 x 10 reps

1b. Reverse pull-ups 4 x 12 reps

2a. Incline bench press 3 x 8 reps

2b. Lat pulldowns 3 x 10 reps

3a. Dips 2 x 12 reps

3b. Back extensions 3 x 15 reps

Felt fantastic after the workout. Banana immediately after and then got some fish (sole) and green veggies (spinach, swiss chard, broccoli) for dinner.

I think I’m back on track now after this week of workouts. Although my strength is obviously lower than what it was about 3 weeks ago, I feel good enough to start pushing my body. Yeah baby!

Ok, off to the gym now to crank out Friday’s workout!

Have a great Thanksgiving.

Related posts:

1. My Olympic Workout Week
2. This Week’s Workouts
3. Running and Strength Training Workout
4. Getting “Back Into It” Workout
5. Workouts for Beginning Runners

Tags: back, bench press, chest, core exercises, Fitness Training, fitter u fitness, foam roller, groovecatcher, gym, it band, lat pulldowns, legs, massage, mizuno, parasite, plank, reps, run, runners, side, stability ball, strength, superset, treadmill trainer, volume 4, Workouts