Carol Levesque's Blog

I use the application iFitness on my iPhone 3G. I use it to keep track of my workouts as well as the reps & sets that I did per workout. In it is a great runner’s workout. I have found the same exercises in other runner’s workouts so I would like to share it with you.

Quads – Barbell Squat
Hamstrings -Dead lift
Quads – Sumo Squat
Calves – Calf Press
Lower Back – Good Morning
Obliques – Dumbbell Side Bend
Bicep – Concentration Curls
Chest – Dumbbell Pull over

I’ve also added:
Abdominals – Captain’s Chair

This week I started with 2 sets & 8 reps for upper body and 10 reps for lower body. I’m going to increase the reps next week to 10 to 12 & then the week after I will go to 12 & 15. I might possibly go to 3 sets for my upper body but since there are so many leg exercises I will stick with 2 sets for the legs.

I’ve taken the last few weeks off from exercising. I’ve definitely been feeling it too. My legs are lot more kicky at night, frequent headaches and general feeling of lethargy.

So I’m starting a new exercise plan this week. Getting back to the Y and having to start the running program over again.

I’ll be doing a 2 day split (Push/Pull).

Push
Chest (General) – Dumbbell Pullover
Quadriceps - Dumbbell Squat
Chest (Upper) – Incline Bench Press
Deltoid (Front) – Arnold Press
Calves (General) – Seated Calf Raise
Triceps – Kickback

Pull
Back (Lats) – Assisted Pull-ups
Hamstrings – Seated Leg Curl
Back (General) – Barbell Bent-over Row
Deltoid (Side) – Barbell Upright Row
Biceps – Cable Curl
Abdominal – Crunch on Ball
Obliques – Seated Oblique Twists with Medicine Ball

Hopefully I will be back to normal in short order!