Workout Plan - May/Jun 2018
With a change to my fitness goals, an updated run/gym schedule, and winter behind me, I am beyond excited to leap into May and June. I started a new job mid-April which took some adjustment, but I now have a much better work-life balance and feel better than ever about working towards my goals. I have been consistently running 4 times a week, and have been slowly progressing my weekly long runs. My race goals are still a big question mark, but I am feeling positive as I soar into this next stage.
This gym workout plan is a two day split with an endurance-focused day 1 and a "heavy" day 2. Unlike most programs, I will not be increasing weight on any of these exercises as the weeks progress; instead I will be focusing on increasing the number of repetitions in each set. On Day 1, I am aiming for enough weight to hit 10 reps on week 1 and work up to 16 reps by week 8. Day 2 is all about heavy lifting, so my weights are set such that I am doing only 4 reps on the first week, and will work up to 10 reps by week 8.
Update: A couple weeks into this program, I found the day 1 too easy. On 2 days/week at the gym it felt like a bit of a waste of energy. After a quick conversation with my trainer, I finished this session by repeating Day 2 twice/week!
Day 1 (Monday):
Warm up, 5 minutes
Superset:
One leg TRX squat - 3 sets, 10-16 reps
Alternating single-leg deadlift, with dumbbells - 3 sets, 10-16 reps
Dumbbell fly on swissball - 3 sets, 10-16 repsSuperset:
Back extension with dumbbell fly - 3 sets, 10-16 reps
Bicep curl with TRX - 3 sets, 10-16 reps
Tricep extension with TRX - 3 sets, 10-16 repsSuperset:
Abdominal isometric plank - 3 sets, 1 minute
Squat on bosu - 3 sets, 1 minute
Day 2 (Thursday):
Warm up, 5 minutes
Barbell squat - 4 sets, 4-10 reps
Deadlift - 4 sets, 4-10 reps
Incline barbell bench press - 4 sets, 4-10 reps
Bent over barbell row - 4 sets, 4-10 reps
Dumbell overhead squat - 3 sets, 10 reps
Superset:
Half-kneeling curl and press - 3 sets, 10 reps
Single-arm farmer's walk - 3 sets, 1 minute
Images courtesy of Physigraphe, using the Hexfit app
