Yes, I know I took the last 2 days off. I felt really good today after a great nights rest. The past two nights I have not slept well and it was hard on me with my energy levels and so on. I am glad that I listened to my body and rested.
Today was another cold day here, so I took advantage of it and had a great run outside. It was my longest run since my injury back in August, 45 mins today. It felt good to be running again and I think the slower pace is working well to insure that I get back my endurance without re-injury!
Workout 1 – 15 min fast walk followed by a 45 min steady run then a 10 min fast walk.
Time – 70.47 mins
Calories burned – 700
AHR – 146/76% Zone 3 MHR – 181/94% Zone 5
Workout 2 – ST – Back and Biceps followed by core work –
Two arm bicep curls pyramid – 5 sets
Set 1 – 8 reps with 25 lb DBs
Set 2 – 15 reps with 17 lb DBs
Set 3 – 40 reps with 11 lb DBs
Set 4 – 15 reps with 17 lb DBs
Set 5 – 8 reps with 25 lb DBs
Two arm hammer curls pyramid – 5 sets
Set 1 – 8 reps with 25 lb DBs
Set 2 – 15 reps with 17 lb DBs
Set 3 – 30 reps with 11 lb DBs
Set 4 – 15 reps with 17 lb DBs
Set 5 – 8 reps with 25 lb DBs
Alternating cross body curls pyramid – 5 sets
Set 1 – 20 reps with 25 lb DBs
Set 2 – 40 reps with 17 lb DBs
Set 3 – 80 reps with 11 lb DBs
Set 4 – 40 reps with 17 lb DBs
Set 5 – 20 reps with 25 lb DBs
Diagonal body chops with resistance bands – 5 sets of 15 reps each side
Seated rows with 40 lb p90X bands – 5 sets of 15 reps
Wide grip pulldowns with 40 lb P90X bands – 3 sets of 15 reps
Close grip pulldowns with 40 lb P90X bands – 3 sets of 15 reps
Straight arm pulldowns with 40 lb P90X bands – 3 sets of 15 reps
Rear delt retractions with 40 lb P90X bands – 3 sets of 15 reps
Rear delt flys on balance ball – 3 sets of 15 reps with 6.6 lb DBs
Supermans with 5 sec hold on each rep – 6 sets total – 3 sets of 5 reps, then another 3 sets of 5 full reps with no additional hold.
Balance ball bird dog – 30 reps
Prone Jacknife on balance ball – 30 reps
Crunch with leg raise – 100 reps
Oblique crunch – 50 reps on each side
Time – 56.94 mins
Calories burned – 486
AHR- 144/75% Zone 3, 126/66% Zone 2 with core work
MHR – 165/85% Zone 4, 152/ 79% Zone 3 with core work
Totals for the day –
Time – 127.41 mins
Calories burned – 1,186
Totals for the week – 3 days –
Time – 430. 41 mins
Calories burned – 4,179
Pushups – 240
Crunches – 400