Journey Back To Strength And Fitness – Sporty Types

Journey Back To Strength And Fitness

Exercise Fitness Gym Health Running Strength Swimming Weightlifting Workout

I'm a 54 year old female. I used to be fairly fit and a few years ago I completed five half marathons, a few sprint distance triathlons, and several ocean swim in one year. I also used to have fairly strong legs with a personal best leg press of 337 kg (741 pounds) last year. Recently though, I’ve gotten behind of my exercise, so on New Years Day 2020, I kicked off my journey back to strength and fitness. It’s incredible just how much you lose when you reduce or take time off training.

 

 

This will keep me honest, I hope! 

Week 1
Wednesday 1st January Run 2 km
Thursday 2nd January

Run 2 km

Swim 1 km

Friday 3rd January Run 2 km
Saturday 4th January Run 2 km
Sunday 5th January Run 2 km

 

Lower back pain when running. Need to strengthen glutes and hamstrings.

Week 2
Monday 6th January

Run 2 km,Squats 40 kg  x 12 Reps x 1 Set

Squats 50 kg x 10 Reps x 2 Sets 

Squats 60 kg x 8 Reps x 1 Set

Leg Press 100 kg x 12 Reps x 2 Sets       

Leg Press 150 kg x 10 Reps x 1 Set

Leg Press 200 kg x 8 Reps x 1 Set

Captain’s Chair 15 Reps x 2 Sets

Ab Machine L7 x 15 Reps x 2 Sets

Tuesday 7th January

Run 2 km

Lat Pulldown 26 kg x 12 Reps x 2 Sets

Lat Pulldown 33 kg x 10 Reps x 1 Set

Lat Pulldown 34.5 kg x 8 Reps x 1 Set

Chest Press 26 kg x 12 Reps c 2 Sets

Chest Press 27.5 kg x 10 Reps x 1 Set

Chest Press 33 kg x 8 Reps x 1 Set

Pec Dec 19 kg x 12 Reps x 2 Sets

Pec Dec 26 kg x 10 Reps x 2 Sets

Wednesday 8th January Run 2 km
Thursday 9th January

Run 2 km

Swim 1 km

Friday 10th January Run 2 km
Saturday 11th January

Run 5 km

DB Shoulder Press 8 kg x 10 Reps x 2 Sets

DB Shoulder Press 10 kg x 8 Reps x 2 Sets

DB Side Lat Raise 6 kg x 10 Reps x 4 Sets

DB Curls 6 kg x 10 Reps x 2 Sets

DB Curls 8 kg x 8 Reps x 2 Sets

DB Hammer Curls 6 kg x 10 Reps x 4 Sets

DB Triceps Kickbacks 5 kg x 10 Reps x 4 Sets

Bench Dips x 15 Reps x 4 Sets

Sunday 12th January

Run 2 km

Swim 1 km

 

My body is sore!!!

Week 3

Monday

13th January

Run 2 km

Tuesday

14th January

Run 2 km

Squats 40 kg x 12 Reps x 1 Set

Squats 50 kg x 10 Reps x 2 Sets

Squats 60 kg x 8 Reps x 1 Set

Deadlifts 40 kg x 12 Reps x 1 Set

Deadlifts 50 kg x 10 Reps x 3 Sets

Ab Crunches 15 Reps x 2 Sets

Leg Raise 15 Reps x 2 Sets

Wednesday

15th January

Run 2 km

Barbell Row 15 kg x 12 Reps x 1 Set

Barbell Row 20 kg x 12 Reps x 2 Sets

Barbell Row 22 kg x 10 Reps x 1 Set

DB Row 10 kg x 12 Reps x 1 Set

DB Row 12 kg x 10 Reps x 2 Sets

DB Row 14 kg x 8 Reps x 1 Set

DB Flys 6 kg x 12 Reps x 1 Set

DB Flys 8 kg x 10 Reps x 3 Sets

DB Bench Press 10 kg x 12 Reps x 1 Set

DB Bench Press 12 kg x 10 Reps x 3 Sets

Thursday

16th January

Run 2 km

Swim 1.2 km

Friday

17th January

Run 2 km

Barbell Shoulder Press 10 kg x 12 Reps x 1 Set

Barbell Shoulder Press 15 kg x 10 Reps x 3 Sets

DB Side Lat Raise 6 kg x 10 Reps x 4 Sets

Barbell Bicep Curls 10 kg x 12 Reps x 1 Set

Barbell Biceps Curls 15 kg x 10 Reps x 3 Sets

DB Hammer Curls 6 kg x 10 Reps x 4 Sets

Triceps Bench Dips x 15 Reps x 4 Sets

DB Triceps Kickbacks 5 kg x 12 Reps x 4 Sets

Ab Crunches x 12 Reps x 4 Sets

 

Saturday

18th January

Run 2.30 km

Sunday

19th January

Run 2 km