Spring training

dannyjerome0 · #1 04-08-2010, 06:33 AM

It's spring again. Time to get in shape for the summer. My goal is to maintain a 2,000 calorie diet, while lifting twice a week, combined with plenty of running. I am only doing moderate strength training, since I have no desire to bulk up. I will be mostly focused on 2 sets per body part workouts. On running days, I will switch it up a lot. Some days I will run a 10k at my best pace. Other days I will be doing sprints or a particular sporting activity. Anyway, criticism welcome, and let the training begin!

dannyjerome0 · #2 04-08-2010, 06:40 AM

Well, it's the first day of getting back in shape. For each exercise I performed 2 sets of 12 reps (except abs). One minute or so rest between sets. Here's what I did:

Incline bench dumbbell press: 60 lbs./side

Wide grip lat pull-downs: 60 lbs.

Iso-lateral shoulder press machine: 45 lbs./side

Back extension machine: 170 lbs.

EZ-curl barbell curls (neutral grip): 50 lbs.

Triceps pressdown machine: 170 lbs.

Hanging leg raises: 2 X 20 reps

Reverse machine flies: 70 lbs.

Overall, it was a good first day. I had a really good pump afterwards, and didn't feel all too weak, even though I've been mostly running this year.

arian11 · #3 04-08-2010, 02:39 PM

welcome to the forums and good job starting your training journal. can we get some stats on you? age, height, weight, lifting experience? do you have any quantifiable goals or just general overall improvement of health?

dannyjerome0 · #4 04-09-2010, 06:01 AM

Yeah, I'm still getting used to the lay of the land here at abcbodybuilding.com. My signature should be up now. Anyway, today I ran:

Warm-up for 5 minutes

5k (3.1 miles) in 29:30

Cool-down for 5 minutes

This was very tough for me. Even though I ran a 10k about 3 weeks ago in roughly an hour, running on a treadmill seems a LOT tougher. The 10k I ran outside, in 50 degree weather. I had barely broken a sweat. Today, I ran on a treadmill at a packed gym in pretty high humidity here in Michigan. Yet, I was exhausted, soaked, and gassed. Oh well, it was a good run I guess. Anyway, I'm wondering if anyone else has a much more difficult time on a treadmill?

Gregsimo · #5 04-09-2010, 09:09 AM

Quote:

Originally Posted by dannyjerome0

This was very tough for me. Even though I ran a 10k about 3 weeks ago in roughly an hour, running on a treadmill seems a LOT tougher. The 10k I ran outside, in 50 degree weather. I had barely broken a sweat. Today, I ran on a treadmill at a packed gym in pretty high humidity here in Michigan. Yet, I was exhausted, soaked, and gassed. Oh well, it was a good run I guess. Anyway, I'm wondering if anyone else has a much more difficult time on a treadmill?

Yeah treadmills are tough work, i'd rather be outside running. do you do any variations of cardio work like swimming, cycling, sprints etc?

bigbear6708 · #6 04-09-2010, 02:40 PM

Welcome, from a fellow Michigander!! Ill be following your progess, everything is looking good so far...and yes, for me running on a treadmill is WAY harder than pounding pavement!

dannyjerome0 · #7 04-10-2010, 05:52 AM

Thanks for the support! Yes, as long as the weather permits I will hopefully be doing a lot of cross training. I love to play tennis, even though I have no formal training (which works out well I guess because I end up doing a LOT of chasing). Basketball is great, but my friends are lazy and it's nearly impossible to get a game started, and I rarely get motivated enough to just shoot hoops by myself. Swimming I've found to be a GREAT cardio workout, as well as an excellent entire body toning exercise. When the weather gets warm, I'll definitely do a lot of that.

dannyjerome0 · #8 04-11-2010, 10:13 PM

Well, it's been a few days since my last workout. On Friday, I was in Detroit all day for the Tigers' home opener. Yesterday, my girlfriend and I celebrated our anniversary. It's been a good rest, but I'm back at it today, with lifting. The format is the same as before; two sets per exercise, 12 reps each set:

Incline bench dumbbell press: 65 lbs./side

Lat pull-downs (underhand grip): 60 lbs.

Iso-lateral shoulder press machine: 50 lbs./side

Back extension machine: 190 lbs.

Triceps extension machine: 190 lbs.

EZ-curl barbell curls (narrow grip): 50 lbs.

Machine flies: 115 lbs.

Reverse machine flies: 70 lbs.

Most of the exercises I performed were the same as last time, but I tried to mix it up a little. I went up in weight for a few exercises, which is good. Tomorrow I think I'll dedicate a separate workout for abs.

dannyjerome0 · #9 04-13-2010, 04:38 AM

Today, I did a brief cardio workout on the stationary bike. I used low to moderate resistance. I completed 10 miles in 30 minutes. Right after that, I did an ab workout that I used to do when I was in my best shape:

30 lying leg raises
30 second leg raise static hold
50 crunches with a 10 lbs. plate
30 second side planks (each side)
50 crunches with a 10 lbs. plate

I performed each exercise right after the other, no rest between sets.

antisteroids · #10 04-13-2010, 07:35 AM

Quote:

Originally Posted by dannyjerome0

Today, I did a brief cardio workout on the stationary bike. I used low to moderate resistance. I completed 10 miles in 30 minutes. Right after that, I did an ab workout that I used to do when I was in my best shape:

30 lying leg raises
30 second leg raise static hold
50 crunches with a 10 lbs. plate
30 second side planks (each side)
50 crunches with a 10 lbs. plate

I performed each exercise right after the other, no rest between sets.

OUCH ^^ My stomach hurts reading that.. what do your macros look like?