Several of you have asked me about my weight lifting routine, especially how it incorporates into my half marathon training plan. I have now been consistently lifting since December, and while I don’t look ripped like I would like to, I am definitely more toned and lean.
Bobby is my lifting partner, and he has been lifting since 7th grade. He knows a lot about it, what days to do what things, and helps make sure I am keeping proper form, etc.
Our routine is broken up into two different days. We do back and biceps on one day, and chest and triceps on the alternating day. We throw in a little bit of abs pretty much every time, and I do legs on run days AFTER I have already run. Since I don’t run two days in a row, the next day is a cross training day so sore legs don’t affect my runs. I do NOT lift legs the day before a long run.
These are the machines we typically use on each set of days:
-seated leg curl
*we also use free weights on both days, I have been working on strengthening my stabilizer muscles
We do 15 reps for three sets on each exercise. Swapping out in between to rest. We also get water in between certain difficult sets, and throw in our ab machines in between sets of upper body for a small arm break!
Also, on running days, I run in the morning then lift with Bobby at night, sometimes doing some cross training as well. Regardless, we always lift before doing cardio.
QOTD: Do you lift? Are you looking to get into it more? What is stopping you!? What is your favorite machine at the gym?