Today was another successful workout in the books, though my energy levels were VERY low. During my ST I felt as if I was dragging, but I pressed on and met all my goals!! My swim was wonderful and everyday I am improving in both form and time. Today was also my first day using the weight machines for my legs. I usually just do squats etc… but I am looking to strengthen my legs more to help my knee, though I have to be careful and not lift too much too soon so that I do not get injured. All in all, I am quite pleased with the day!
Now, I am off to enjoy this Friday night with my husband, relaxing and watching a movie…..
ST and 2 mile run/walk with post ST swim 823m.
Total time – 150.29 mins
Calories burned – 1,377
Calories consumed – 1,614
Workout 1 – ST with 2 mile run
Bicep curls – 3 sets of 20 reps with 25 lb DBS
Leg adduction – 3 sets of 15 reps at 115 lbs
Leg press – 3 sets of 15 reps with 180 lbs
Plyo squat holding one 25 lb DB – 3 sets of 15 reps
One leg touchdown squat – 3 sets of 10 reps for each leg
Bosu ball squats – 3 sets of 10 reps
Balance squats on 2 core balls – 3 sets of 5 reps then hold to failure each set
Split incline lunge – 3 set of 10 reps holding one 20 lb DB
Squat to shoulder press – 2 sets of 10 with 10 lb DBs
Squat to front raise – 2 sets of 10 reps with 10 lb DBs
Leg curl – 2 sets of 10 reps at 50 lbs
Leg extensions – 2 sets of 10 reps at 70 lbs
Lunge to bicep curls balancing on one leg – 3 sets of 10 with 17.5 lb DBs
Runners curls – 200 reps total, sets from 20 – 40 reps holding 15 lb DBs
Boxing – 2 sets of 100 reps with 5 lb DBs
Plank row – 3 sets of 16 reps holding 17.5 lb DBs
Push up to side plank – 3 sets of 10 reps
Skaters – 3 sets of 20 reps
BB rows – 4 sets –
Set 1 and 2 – 10 reps with a 80 lb BB
Set 3 – 8 reps with a 80 lb BB
Set 4 – 15 reps with a 50 lb BB
Diagonal body chops with squat – 3 sets of 10 reps for each side holding one 20 lb DB
Lat pulldowns – 3 sets
Set 1 – 8 reps at 120 lbs
Set 2 – 12 reps at 105 lbs
Set 3 – 10 reps at 105 lbs
Post ST run/walk – 2 miles
Run – 1 mile – 10.07 mins
Walk – .25 mile
Run – .5 mile – 4.45 min
Walk – .25 mile
Workout 2 – Post ST swim
823m freestyle swim
Time – 19:29 mins