New Program - Monday

For the next week I'll outline the basic program day-by-day. Certain amounts, intensity and duration will change depending on what phase I'm in, but basically the jest of the workout remains. June will be a base month and strength-building month with lots of weight lifting. This worked in the winter so I'm repeating it here. I could run a lot of hills and bike a lot of hills but with 90+ temps here there's no way I could build the same strength in the heat.

I'll be recording more information throughout the next five months that may not be reflected on the blog. This week will be used to gather the base information. I'll post results, as monthly time trials or tests will be done to see if progress is being made.

Instead of scheduling recovery weeks, they'll be inserted based on waking heart rate and perceived sluggishness. I tend to not want to workout, have a raised temperature or elevatd heart rate so pinpointing this time and scheduling around it shouldn't be a problem. I think most people who put these plans together state to base it on personal inputs and not say, "Oh it's week four, time to take a break." Maybe they do, I don't know.

Monday's Workouts

Wake up to a glass of Emergen-C and an xFit morning workout. Sets and reps will increase over time.

  • pushups - 3 sets x 25 reps
  • crunches - 3 x 50
  • leg lifts - 3 x 25
  • lunges (without weight at this time) - 3 x 20
  • squats (without weight at this time) - 3 x 25
  • bicep/tricep curls - 3 x 12 with 20 lbs for R & L
Then run 4 miles. This amount will increase over time.

Mid-day Workout (Gym Lower Body - Strength) Sets, reps and weight amounts will change over time.
  • 10 minute bike warmup - maintain 150 watts
  • leg press - 6 sets x 12 reps x 360 lbs
  • calf raise - 6 x 23 x 200
  • squat with weight - 6 x 12 x 150
  • inner/outer thigh machine - 3 x 12 x 85
  • leg curl - 3 x 12 x 80 for L & R
  • leg extension - 3 x 12 x 140 both legs together
  • 10 minute bike cooldown - maintain 150 watts
Nutrition Guidelines
  • don't eat after 7:00 pm
  • eat more protein and vegetables for dinner and less carbohydrates
  • NO beer
  • feed multiple times per day and immediately following the workout
  • increase fiber and volume
  • 10:30 am, oatmeal with blueberries and mangos, 2:30 pm, fiber cereal with banana, dinner of protein and veggies

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Permanent Link: 6/11/2007 06:33:00 PM

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