Today was a really great workout. I did a similar routine as yesterday, except working my back and biceps and I changed up the interval pattern a bit. It proved to be a wonderful way to increase my overall burn. I alternated heavy lifting with lighter weights then when my body was fatigued I did my intervals, then back to lifting the next set. It was intense but I feel really good and not too tired. I am enjoying coming up with these workouts! It makes me want to learn more about training and the physiology of the body.
Workout 1 – Morning run – 5 min warm up walk followed by a 45 min non-stop run with a 5 min cool down walk.
Total time – 55.27
Calories burned – 582
HR – Avg – 80% Zone 4, Max 95% Zone 5
Fitness note – This morning I went for a run outside as it was sunny and 62F with a lovely breeze, who could resist running in weather so wonderful! It was a great run, strong and steady with a few burst of speed throughout the run.
Workout 2 – Back and Biceps with 7 running intervals.
Warm up run – 10 mins – 2 mins slow run at 4.5mph, then progressing .5mph every 2 mins –
2 min at 5.0mph
2 min at 5.5 mph
2 min at 6.0 mph
2 min at 6.5 mph
Biceps – Hammer curls –
2 sets of 20 reps with 25lb. dumbbells
2 sets of 40 reps with 11lb. dumbbells
Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph – back to lifting next set –
Alternating bicep curls –
2 sets of 20 reps with 25lb. dumbbells
2 sets of 40 reps with 11lb. dumbbells
Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph – back to lifting next set
Barbell curls –
2 sets of 10 reps with 43 lb. barbell
Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph – back to lifting next set
Bicep 21’s –
4 sets of 21 reps – with 11lb dumbbells.
Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph – back to lifting next set
Back – One arm dumbbell rows –
Each arm – 3 sets of 15 reps with 25lb. dumbbells
Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph – back to lifting next set
Barbell pullovers –
2 sets of 10 reps with 43 lb barbell
Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph – back to lifting next set
Underhand barbell rows –
2 sets of 20 reps with 43lb. barbell
Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph – then walk at 4.0mph for a 1 min cool down.
Total time – 58 mins
Calories burned – 635
HR – Avg – 82% Zone 4, Max – 93% Zone 5
Fitness note – I really like this workout. The mix of running intervals with lifting gives me a much needed challenge.
Totals for the day –
Time – 113.27
Calories burned – 1,217
Caloric deficit – 1,000****I should have eaten more today!
Daily note – Wonderful day. I feel like I accomplished so much – I just have to keep on going strong. I am another day closer to my dream!