Today, I was supposed to get up at 0430 so I could do my circuit weight training. I was taught this circuit about fourteen years ago by my former personal trainer Nick at the New bern, NC Gold’s Gym. I have varied it over the years depending on what I really need (from weight loss to running to strength training): so this is what I am doing this year:
Leg Press: 4 sets of 160 lbs. (12 reps per exercise per set)
Chest press/incline press: 4 sets of 80/4 sets of 60 (alternating by week)
Lateral pulldowns/lateral rows: 4 sets of 110 lbs./4 sets of 70 lbs. (alternating by whatever the machine is set up for)
Shoulder press: 4 sets of 50 lbs.
Leg extensions: 4 sets of 110 lbs.
Bicep curls: 4 sets of 20 lbs. x 12 reps
Leg curls: 4 sets of 90 lbs.
Ab curls 4 sets of 110 lbs.
After the workout I usually take an 8 oz. whey protein shake to recover and help my muscles heal.
I have been doing a circuit course of some variant since March of this year. I have alternated workouts between the SAIC building, where I used to work until April 30, and the main clubhouse at Abberly Crest Apartments, where I live. I started out with just two sets when I began conditioning in march, then ramped it up to four sets in April.
My weekly plan: Four sets at current weight on Tuesday, two sets with 10~15% added weight, plus a fartlek, elliptical, or spin for 30~45 minutes on Thursday, then two sets with 10~15% less than regular on Saturday, so I don’t stress my muscles out for the long run on Sunday.
The main motivation for me doing the circuit course is the 2016 MCM; I didn’t run it that year, so much as i hobbled it. I was in such poor shape that year that I was stressing out the cartilage in my left knee. It had become a problem about two months before the MCM, and I had to curtail my training to rest and heal my sore knee. All it got me were seven hours that I wish I had back…sort of.
After I got home from work today, I put Icy Hot on my affected area. I traced the soreness from my right thigh to a muscle/vein/tendon/ligament in my groin. As I suffered through the Icy Hot’s activation around my groin area, I confirmed on the directions that Icy Hot could be safely applied to the groin.
I can’t really do too much right now, just apply compress, Icy Hot, elevate when possible, maybe stretch it out. I am thinking it’s going to be a long two weeks, but it’s already July and the MCM is under three months.
Only a week left in July. Wow.
Oh, btw: I had planned a five mile run around the National Mall in DC in the first weekend of August. I tracked it out on MapMyRun (the home version) and found that an end-to-end run of the Mall is only 2.5~2.6 miles. What I will do is run an outer loop (Constitution Street and Jefferson Streets) and then an inner loop closer to the Mall. Just over 5 and a quarter miles. Nice.