• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fitness Fatale

Fitness Fatale

Conquering Fitness Goals One at a Time

  • About
    • Press
  • Blog
    • Archives
    • Workout Program Options
      • 21 Day Fix Resources
      • P90X Resources
    • PRs & Race Reports
    • Pregnancy
      • Twin Pregnancy
    • Recipes
  • Coach Business Mentorship For Runners
  • Beachbody Accountability Groups For Runners
  • Show Search
Hide Search

New Strength Training Routine – Weeks 1 & 2 Complete!

IMG_2976
Getting spotted by Danielle when she was in town

Today I wrapped up week 2 of the plan that Jeremy’s ripped brother Kyle’s equally ripped girlfriend Danielle (@fitnessfani on Instagram if you want some motivation!) created for us. We are “lifting heavy” and so far I love it!

Kyle and Danielle! Our "Trainers"
Kyle and Danielle! Our “Trainers”

Plan Outline

The plan is comprised of two different weeks of workouts which we rotate. Each week contains 3 workouts:

  1. Chest and Back
  2.  Legs
  3. Combo Day – emphasis on arms (biceps, triceps and shoulders)

Week 1 we got in the workouts all in the same week but this past week things to derailed and I wasn’t able to wrap up the third workout (combo day) until today. All I have to say about “lifting heavy” is  I’M SORE!

Danielle’s method of lifting involves a few kinds of sets:

1) A set high weight, low rep (up to 8 max and you shouldn’t be able to do more) immediately followed by a set of lower weight, higher reps working the same muscle (example – overhead shoulder press with 17.5 lb barbells immediately followed by 15-20 straight arm shoulder extensions with 5 lbs)

2) A set of high weight, low rep of one muscle immediately followed by a similar set of another muscle (example – today I did 8-10 bicep curls with the bar immediately followed by 8-10 skull crushers working the tricep).

3) 10 x 10 with a moderately heavy weight (example – 10 sets of squats with a weighted barbell)

4) 5 sets of max rep push-ups or pull-ups (assisted in my case).

Buddy System 

Workout Buddies!
Workout Buddies!

I really enjoy the variety and I’m finding that I like going to the gym since it’s actually really social.  I was able to do 5/6 of these workouts with Asia ( sometime we have to spot each other so it’s pretty important to have a buddy!). Although we can’t talk the entire time we can chat during set breaks and before and after the workout. Mike and Jeremy also joined the gym so the four of us try to go at the same time when possible.

We’re also learning that you have to be patient with gym equipment. Although our gym isn’t too crowded, there are times that the equipment we need is taken. This means that the workout can be extended if you have to wait. Today for example the machine I needed for my last exercise (we typically use a machine at least once during each workout) was taken. Instead of waiting, I hopped on a nearby machine and did a few chest press sets while I waited. I don’t like to waste time!

Form

IMG_2947
Bent Leg Dead Lifts are the hardest for me to remember form during!

When in doubt, we use our friend Google to learn form. Jeremy and Mike also are great resources when they are at the gym with us. In general I know good form for most of the moves but some of the newer ones (dead lifts, squats with a heavy barbell, bench press) we need assistance. Form is extremely important in weight lifting, especially heavy weight lifting. I don’t want to hurt myself! Although Danielle encouraged us to use very heavy weights, I often don’t use as heavy as I probably would be advised to because I fear hurting myself. Not to mention, I want to be able to lift my arms and walk the day after! So far I’ve been cautious with my weights and still have felt it for days to follow.

The Plan

Since I won’t be in the gym for 2.5 weeks for the wedding and honeymoon, I plan to leave off the plan for now and then pick it up when I return. I’m really hoping that after a little time my legs get more used to the lifting because running hasn’t been very fun the last few weeks due to the soreness and stiffness. When we return I’ll need to ramp up some miles for the Ragnar Trail race we’re doing in November as well as the half marathon I signed up for in December. However, I want to continue with the weight lifting plan as much as I can. Since finishing the marathon in May and getting back to strength training, I’ve seen some great changes in my body and strength and I don’t plan to give that up again.

Do you incorporate any heavy weight lifting into your routine? 

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

September 23, 2013 By fitnessfatale 5 Comments

Filed Under: Uncategorized Tagged With: strength training

Reader Interactions

Comments

  1. Abby @ Change of Pace

    September 24, 2013 at 1:05 am

    I can’t believe your wedding is this weekend!
    Your weight training sounds like a lot of fun, and like a really nice change. You can’t tell, but I do strength training twice a week regularly. However, next week I’m meeting someone who’s going to come up with a plan for me. We will see!

    Reply
    • FitnessFatale

      September 24, 2013 at 3:45 pm

      I KNOW! I can’t believe it either. And the weather forecast says 81! So much for a fall wedding 🙂 It’s definitely better than the cold in my opinion though!

      I can tell you strength train – you have tone!

      Reply
  2. Anna

    September 24, 2013 at 3:13 pm

    Congrats on beginning heavy weightlifting! I really enjoy weightlifting, but sometimes it can be hard to find that balance with running. I weight-train 5x a week when I’m not training for a race, and 2-3x a week when I am training for a race. Have no fear, the soreness will go away soon and you’ll find you have more muscle endurance for running (especially hills)! It’s great you have workout buddies, a spotter is super-important to be able to really push yourself. Remember, your body can do more than you think it can 🙂 Happy wedding!!!

    Reply
    • FitnessFatale

      September 24, 2013 at 3:46 pm

      Thank you! Right now I’ve been doing the weight training 3x/week and pilates which is lighter weight training and body resistance 2x/week but I haven’t been able to run more than 2-3x. I definitely think I’ll bring it down to 3 times a week while training for races. Hoping you’re right about the soreness getting better!

      Reply

Trackbacks

  1. Back to Half Marathon Training | Fitness Fatale says:
    October 22, 2013 at 3:03 pm

    […] my training. For now, I’m going to follow the 3 day a week gym strength training plan that Danielle created for Asia and me while also running 4 days a week. I’m also still addicted to Club Pilates so […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

Archives

  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • June 2021
  • May 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011

Footer

Copyright © 2023 · Fitness Fatale

 

Loading Comments...