Today might be a rest day from running, and I still can't go swimming because my injured knee is still gunky, so it was back to the gym for an upper body weights workout plus ab exercises. I had received the Core Strength Basics book in the mail last week and decided to start incorporating some of the exercises into my routine. I also decided to try out The Abs Plan in this month's Runners World magazine.
Today's session - Gym, lunchtime
* Dumbbell fly on swiss ball - 4.5kg/15reps x 2
Increased the weight by 500g from last week - no problems.
* Seated dumbbell lateral raise on swiss ball - 3.4kg/15reps; 3.4kg/12reps
I took TA's advice and used a lighter weight today and it certainly made a difference. Instead of flinging the dumbbells up and out to the side after about 5reps I managed to hold form.
* Dumbbell pullover on swiss ball - 4.5kg/15reps; 5kg/15reps
No problems
* Bench dip with swiss ball - 1 set x 15reps; 1 set x 12reps
This is a variation on the triceps dips done on a bench, with legs resting on a swiss ball. Have to work a lot harder and I really felt it in the second set.
* Dumbbell curl on swiss ball - 4.5kg/15reps; 4.5kg/12reps
Again I increased the weight which meant the second set was harder.
Ab exercises:
* Oblique bridge - 2 x hold for 20secs.
* Stick crunch - 15reps
* Lying draw-in with hip flexion - 10x each leg
* Running supine - 10x each leg
* Hip twist - 10x each side
* Medicine ball twist - 15reps (this was hard work).
Physio update - very stiff in lumbar spine this morning, especially the right side. He prodded, twisted, and massaged and finished the session with his elbow in my right glute - oooohhhh the agony.....
Tomorrow:
Cross country run at Eddison Park, 5.3km - will be incorporating an anaerobic threshold session in this run (4 x 4mins with 2mins slower jog) and then running for an additional 7km, to make a total of 12km. Fortunately the weather forecast is for a cooler day of 22*C - I hope they're right.
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5 comments:
Nothing like a good elbow in the but to get you screaming!! That will always find the spot :-)
Good luck tommorow... now how far is it ;-)
Hey gym-girl good session - I was reading recently that core strength workouts particularly lower back and abs are all the rage for the football codes this year - apparently they've worked out that a lot of hammie injuries have been caused by deficiencies in these two areas.
I won't see you at the race today so good luck, I hope it goes well. This morning was so cool I was unable to resist the temptation of a longer run. I will be away at the weekend, and next Tuesday too, so see you at the Vets Handicap! If you do the triathlon on Sunday, have a good one.
I like 'gunky', but 'oozing' is still the best.
Great exercises! I can't believe your knee is still gunky! You need to post some new pics!
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