As mentioned in a previous blog post, I have started going to the gym with my friend Steve to do some strength training. It’s not something I did last year whilst marathon training, but I keep reading about how important it is to be a successful runner, to tone your body and to keep healthy. All the people’s blogs that I read seem to do a fair amount of weight/strength training, so I should get in on the action!
My first weights session was a couple of weeks ago and I had NO idea what I was doing. Steve had designed two workouts for me and spent a while going through what each exercise was and what weight level I should use. Our next session was early on a Saturday morning and I was feeling bit ill (no, not hungover!) and the gym was pretty empty so I used the opportunity to have a bit of a photoshoot (sorry Steve!) to help me remember the exercises and to put on the blog, obviously.
I felt far more confident going into my weights session on Monday; confident of the exercises and confident that my body would perform and not buckle.
We started with a very short warm up on the cross-trainer (elliptical) then stretched but definitely not for long enough, need to work out some good stretches to start a weights session with!
Exercise Set 1 Set 2 Set 3 Reps
Bench Press 20kg 20kg 25kg 10
Bent over barbell 15kg 17.5kg 20kg 10
Dumbell shoulder 5kg 6kg 6kg 10
Barbell lunges 15kg 17.5kg 20kg 20
Barbell squats 15kg 17.5kg 20kg 10
Tri pushdowns 13.75kg 13.75kg 16.25kg 10
Barbell curl 12.5kg 12.5kg 12.5kg 10
Sit ups 12reps 3 sets
Leg extension sit ups 10reps 3sets
The lunges and squats really pushed me and my legs ached on Tuesday and Weds!