For over a year and a half, I have done weekly circuit training - usually on Saturdays at 10:00 AM - at the University Mall location of The Weight Club with trainer Don Belote in Blacksburg, Virginia. I described circuit training in January 2009 here, write occasionally about sprint triathlons and why I do them on my corporate blog, and love this photo of a "Handshake 1.0" taken with Don after a session of circuit training.
On Friday, May 14, 2010, I set a personal record for circuit training: 43 minutes.
Here's the warm-up, the session, the post-session workout, and the cool down.
The Weight Club has an elevated track 1/9 mile in length. Weight machines used during the session are all upper body.
Warm-up
9 laps to make 1 mile on track, easy does it at first, a nice stride at the end
Stretch
Session
Meet personal trainer Don Belote at first machine
1 pass = 1 set of 12 lifts at one machine, run stairs to track, 1/9 mi run, run down stairs to machine
1 series = 3 passes, total of 36 lifts, 1/3 mi run
1 session = 6 series = 18 passes = total of 216 lifts, 2 mi run
Time for the session is for 216 lifts and 1 8/9 mi run. I complete the session solo with a last lap on the track, then begin the post-session workout.
Post-Session
9 laps to make 1 mi on track, sprint the straights or extend to 1/2 lap - approx. 1/18 mi - then jog to complete the lap, sprint again, finish mi with combination sprint and stride.
Walk 2/9 mi
3 x 12 leg curls (PT for long-ago hamstring injury)
Sit-ups on inclined board, lowest level, various forms
Cool Down
Stretch
Totals
Total run: 4 mi
Total lifts: 216
Total time: 2 hrs
Age at setting personal record for circuit training: 51 years, count 'em! Hammer time.
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