Comments on: Workout Tip: Resuming weights after time off (or never lifting)

By: Retooled Beginner/Rusty Workout « Run to Win »

Retooled Beginner/Rusty Workout « Run to Win » — Sat, 10 Feb 2007 12:43:19 +0000

[...] Sometimes you really like a workout, but for whatever reason it just is not feasible to do the workout in the manner you have written down. For example, you might have to learn how to navigate a new gym or use dumbbells instead of barbells or machines. In my case, I took a few weeks off after I hurt my neck really bad. I also joined a new gym. It seemed like a perfect opportunity to get used to the layout of the new gym and to get back into a shape a little before starting a new program, but the layout of the gym was not conducive to the goals of this workout. So, as an example of retooling a workout, here is what I will be doing it for the next few weeks instead of my normal resuming weights after time off workout: This workout is done as a circuit, which means that you perform a set of each exercise and then immiediately start the next exercise with as little rest as possible. You can either rest for a few minutes between circuits, or just jump straight into the next one. This workout is designed to hit the majority of your body, working similar muscles a few sets apart from one another, but you will have had plenty of rest to do 3 sets continuously with no rest if you want. The idea is to lift a weight that you can comfortably lift 15 times. You should feel it at 15 repititions, but you should be able to do 2 or 3 sets of 15 reps (except where noted) of each exercise and not be extremely sore afterward. [...]

By: 3-Day a Week Workout « Run to Win »

3-Day a Week Workout « Run to Win » — Sat, 02 Dec 2006 03:12:30 +0000

[...] 3-Day a Week Workout For the past few weeks, I have been doing a new weekly workout routine. It involves lifting 3 days a week, and works specific muscles a bit more than my last phase of lifting, which was more designed to get my muscles reacquanted with lifting weights. Each day of the workout, I concentrate on a different group of muscles. I will post the specific sets that I do for each day on the day I am going to do it, and the links below will become live on those days. Each exercise is followed by 50-60 seconds of rest before starting the next set. The muscles worked each day (and the number of exercises for each muscle group) are: [...]

By: This Week Last Year: A marathon, the world series, and forced drug use « Run to Win »

Sat, 28 Oct 2006 13:31:02 +0000

[...] I wrote about the weight lifting program that I used to use when I had not been lifting for a while. It works out well for first time lifters or people resuming weight lifting after having taken a lot of time off. [...]

By: Run to Win » My beginner workout may not be so beginner after all…

Run to Win » My beginner workout may not be so beginner after all… — Thu, 09 Feb 2006 02:48:26 +0000

[...] I recently put up a retooled version of my beginner/rusty lifter workout. I wrote that workout in response to the less than ideal layout of my new gym. What I wanted to do was my original resuming weights after time off (or having never lifted) workout, [...]

By: Run to Win » Navigating a new gym

Run to Win » Navigating a new gym — Sun, 05 Feb 2006 22:48:49 +0000

[...] For example, the purpose of my resuming lifting after time off workout is to get the heart rate up; having a 30 second walk between excercises as you go around the building 30 times doesn’t help any. Also, the dumbbell area is really narrow, which is kinda strange. [...]

By: Run to Win » Bridge Exercise on a swiss ball, Part II

Run to Win » Bridge Exercise on a swiss ball, Part II — Mon, 07 Nov 2005 14:04:46 +0000

[...] Last week, I saw somebody doing a bridge exercise on a swiss ball, which I thought was a fairly novel idea. It was new to me, anyway. I tried it during my workout in place of my last set of crunches, [...]

By: Run to Win » The first week back lifting

Run to Win » The first week back lifting — Sat, 05 Nov 2005 21:43:43 +0000

[...] Last Friday, and this Monday, Wednesday, and Friday, I did my “getting back into shape” workout first thing in the morning. On Tuesday and Thursday I went to the pool [...]

By: Run to Win » Bridge exercise on a swiss ball

Run to Win » Bridge exercise on a swiss ball — Fri, 04 Nov 2005 13:55:30 +0000

[...] This morning I was at the gym working out (my “getting back into lifting shape” workout), and I saw somebody doing a bridge, which is a great workout exercise for your abs but which I do not have currently written into my workout. However, he was doing it on a swiss ball, which I had never seen before or even thought of doing. “What a great idea,” thought I, so I tried it. To perform a (normal) bridge (also called a plank): [...]