As usual I decided to switch it up today and instead of running after my ST, I would do intervals in between. I have done this before several times and I am always surprised at the level of intensity it brings. I did not do any HIIT or sprints this time. Instead I kept my running slow and steady but after lifting each interval it still provided quite a challenge!!
Wednesday 10/1 – Workout results – Full body ST with 60 mins of treadmill intervals.
Push ups combo – all military reps –
Low bench incline – 30 reps
Close grip – 30 reps
Standard – 30 reps
Diamond – 30 reps
Chest flys on balance ball – 3 sets of 30 reps with 11 lb DBs
Key presses – 3 sets of 10 reps with 25 lb DBs
Treadmill intervals – 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph
Alternating bicep curls – 3 sets of 30 reps with 17 lb DBs
Alternating hammer curls – 3 sets of 30 reps with 17 lb DBs
Treadmill intervals – 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph
Diagonal cross body chops with resistance bands – 3 sets of 15 reps on each side
Bent-over one arm rows – 3 sets of 15 reps each arm with 25 lb DB
Seated rows with 40 lb resistance band – 3 sets of 15 reps
Alternating wide grip and close grip pulldowns with 40 lb resistance band – 3 sets of 30 reps
Treadmill intervals – 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph
Two arm laying down tricep extensions – 3 sets of 30 reps with 11 lb DBs
Two arm tricep pulldowns with 40 lb resistance band – 3 sets of 15 reps
Two arm tricep overhead extensions with 40 lb resistance band – 3 set of 15 reps
Bench Dips – 5 sets of 10 reps
Treadmill intervals – 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph
Rear delt raises – 3 sets of 15 reps each arm with 6.6 lb DBs
Rear delt flys on balance ball – 5 sets of 10 reps with 6.6 lb DBs
Standing shoulder presses – 3 sets of 15 reps with 11 lb DBs
Functional rotations with double front raise – 4 sets of 20 reps with 6.6 lb DBs
Treadmill intervals – 5 min warm up walk at 4.0 mph, then an 15 min run at 5.5 mph and followed by an 5 min cool down and stretch.
Totals for the day –
Time – 146.23 mins
Calories burned – 1,515
Push ups -120
AHR – 150/78% MHR – 194/101%
Totals for the week – MTW
Time – 344 mins
Calories burned – 3,417
Push ups – 240
Daily Intake –
Meal 1 – 1 egg, 6 egg whites scrambled with 1/2 cup of brown rice. 2 cups of black tea and 32 oz of water
Meal 2 – pre workout – 1/2 cup of oat mixture, 1/2 cup apple cooked with 1/2 scoop Optimum Nutrition protein powder
Meal 3 – post workout – 1 1/2 scoop of Ultimate Nutrition prostar protein powder with water.
Meal 4 – 1 cup of White bean chicken chili, 2 medium tomatoes and 1 cup of raw zucchini with 1 tbsp of Newman’s own light balsamic dressing and 32 oz of water. 1/2 cup of brown rice with a few raisins and 1/2 cup of milk.
Meal 5 – 1 scoop of Optimum Nutrition protein powder, 1 cup of milk, 1/2 of pineapple and 1/2 of strawberries. 1/2 apple with 1 tsp of almond butter.
Meal 6 – 3.5 oz of chicken breast grilled with eggplant, mushrooms and red curry paste with 1 cup of Soba noodles and 32 oz of water