Eric Van De Vens Blog

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Weight Training (Day 8)………………….No running (Day 22) :(


As I am still recovering from Mondays injury, there was no running today. I am going to go to three different stores today to get fitted for shoes. Thanks Jen, Paul, and Angela for the suggestions! The leg itself, feels much better although the little pain in my lower calf migrated to my ankle and to the top of my quadricep! Tomorrow, I should be ready to resume the running. The good news is that the running has helped my endurance. I did 10 minutes on the stationary bike today at level 10 and my heart rate was only 113 bpm.! On to the workout….


Shoulder pull downs: Three sets of 10 using 100 lbs. for weight.

Seated row: Three sets of 10 using 150 lbs. of weight.

Lat pull downs: I finally got to use the fancy lat pull down machine! This machine is sort of shaped like a teeter-totter and you sit at one end and the weight is on the other. A very simple and smooth machine. Three sets of 10 using 140 lbs. of weight.


Shoulder press: I did three sets of 10 reps with 100 lbs. using both arms.

Shoulder pull ups: I do these on the Smith machine. These are different from the shoulder shrugs as you only move the weight in front of you and you grip the bar with both hands and your elbows pointing out, parallel to the bar. Three sets of 10 using 50 lbs. as the weight.

Shoulder shrugs: I do this exercise on the “Smith” machine as it allows you to maintain control of the weight, which in-turn, allows you to target the muscle you are trying to work. Three sets of 10 using 360 lbs. of weight.

The “21s”: For this exercise, you take two dumbbells and lift them straight up and out in front of you, seven reps. Then, you  place the weights at your stomach, and pull the weights out to each side, then back to the starting position, seven times. You then press the weight over your head, seven times.  For the second set, I lift the weight straight out and up seven times, then the second and third positions are the same. For the third set, I rotate my hands so my palms are facing up, and lift the weight straight out in front of me, seven times, then the other two exercises are the same.You do these three exercises all in a row, hence the name, the 21s.  There are alternate methods to perform this exercise, but, this is the one I prefer. Three sets of those using 15 lbs. of weight and the shoulder workout is done.

Abdominals: No abdominal workout today as I was running late and my abs were a little sore. They will get worked tomorrow!

Next week I should be able to get some pictures up detailing and giving examples of how I perform the exercises as well as the machines I use. I will also after a month in the gym, write a review.

Off to the shoe stores……………………………


March 2, 2011 - Posted by | Running, Weight Training | , , , , , , , ,

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