I had a wonderful ST workout today with some cross training on the bike. My dog Piper is doing well, just resting and trying to recover. We have to go back to the doctor next week for them to check on his eye, so hopefully all will be ok. In terms of my day, I have done well with my meals and so on. I have pre-logged my meals for the rest of the day as I have much to do here at the house and will not be online much today.
Make it a great day!
ST Full body with cross training –
Lat pulldown – 4 sets of 10 reps at 85 lbs
One arm rows – 4 sets of 10 reps for each arm with a 30 lb DB.
Tricep pulldowns – 3 sets of 10 reps at 55 lbs
BB Bicep curls – 3 sets of 21’s with a 25 lb BB
Alternating Bicep curls – 4 sets of alternating weights and reps –
Set 1 – 40 reps with 17.5 lb DBs
Set 2 – 16 reps with 27.5 lb DBs
Set 3 – 30 reps with 17.5 lb DBs
Set 4 – 16 reps with 25 lb DBs
Overhead shoulder press – 4 sets –
Set 1 – 10 reps at 30 lbs
Set 2, 3 and 4 – 10 reps at 50 lbs
Push ups – 90 reps total –
Standard – 50 reps
Close grip – 20 reps
Diamond – 20 reps
Cardio – Total time 32 mins
10 min warm up- elliptical and tread
22 mins on bike, hill and sprint intervals
Total time – 93 mins
AHR – 140/73% MHR – 181/94%
Calories burned – 892
Calories consumed – 1,796