About two months ago I started an exercise plan, which has been working out fairly well, I've lost 15 lbs and put on some muscle, but I decided I wanted to refine it. The original plan was: 30 minutes of bike, treadmill, or elliptical every day Day 1 Abs: Leg Lifts Crunches Day 2 Chest/Triceps: Bench Press Inclined Bench Press Tricep Pulldown Behind the Head Tricep Extension Day 3 Legs: Hamstring Curl Quadriceps extension Squats or Leg Press Day 4 Shoulders/Biceps: Shoulder Shrugs Preacher Curls Bicep Curls w/Dumbbells Over the Head Shoulder Press w/Dumbbells However, after about a month and a half of doing this I found that the leg days were causing me to have knee problems, specifically squats. This wasn't much of a surprise since I have a history of knee problems and spent last summer in PT for it. This was a bit aggravated by me losing the resistance to knee injury I get through running instead of doing the elliptical or bike. So the next post is gonna be my new plan.
The New Plan: My gym is about 2.4 miles or so away, depending on whether or not I stop at work to pick up a Gatorade/Powerade. So instead of driving there I will run there and back everyday. So 4.7-4.8 miles of running at 2:1 intervals. Day 1 Chest/Triceps 3 sets of 8-12 reps of the following: Bench Press Inclined Bench Press Tricep Pulldown Behind the Head Tricep Extension Day 2 Shoulders/Biceps 3 sets of 8-12 reps of the following: Preacher Curls Bicep Curls w/Barbells Shoulder Shrugs Over the Head Shoulder Press w/Dumbells Day 3 Legs/Abs 3 sets of 8-12 reps of the following: Leg Press Hamstring Curl Quadricep Extension (higher weight than hamstrings since I have a history of my Hamstrings being stronger than my Quads) 3 sets of 20 of the following: Rowers The one thing I'm not sure on is how much and frequently I should increase weight.
Okay running to the gym is definitely not working until I can afford a new pair of shoes, these are no longer cutting it for high impact, my knees are going to hell.
Day 1: Baby steps. First day back to the gym in a long time, tried not to over do it. 30 reps on Bench Press, 65 lbs. 30 reps on Tricep Pulldown, 100 lbs. 30 reps Behind the Head Tricep Extension, 15 lbs. 20 minutes on the elliptical, level 12/20.
