Todays workout was a great start to my week! I need to work hard over the next few days because I will be taking Friday and Sunday off to spend some time with our family who is coming in town for the weekend. I am very excited about the changes that are taking place with my body, I can really see a difference, especially with my back!
Totals for the day –
Time – 183.59 mins
Calories burned – 1,710
Calories consumed – 1,800
Workout 1 – ST with 8x 400m running intervals between sets and cardio cool down –
Scapular retractions with bands – 3 sets of 15 reps
Squat Firewalkers with bands – 3 sets of 15 reps for each leg
Lat pulldowns – 4 sets of 10 reps at 105 lbs
Seated rows – 4 sets of 10 reps at 90 lbs
BB rows – 3 sets of 10 reps with 60 lb BB
DB flys – 3 sets of 15 reps with 15 lb DBs
One arm tricep pulldowns – 3 sets –
20 reps at 15 lbs for each arm
15 reps at 15 lbs for each arm
12 reps at 15 lbs for each arm
Bicep curls – 3 sets
40 reps with 22.5 lb DBs
24 reps with 25 lb DBs
20 reps with 25 lb DBs
Plank rows – 3 sets
16 reps with 15 lb DBs
16 reps with 15lb DBs
16 reps with 17.5 lb DBs
Squat to Arnold press – 4 sets
3 sets at 10 reps with 15 lb DBs
1 sets at 10 reps with 17.5 lb DBs
Horizontal body chops – 3 sets of 20 reps for each side at 25 lbs
Push ups – 30 Incline, 40 standard
Boxing – 4 sets of 50 reps with 7.5 lb DBs
Runners curls – 2 sets of 50 reps with 10 lbs DBs
Reverse fly on balance ball – 3 sets of 15 reps with 5 lb DBs
Side leaning front raise on balance ball – 6 sets –
3 sets of 10 reps for each side with 10 lb DBS
3 sets of 15 reps for each side with 5 lb DBs
Side leaning side raise on balance ball – 6 sets –
3 sets of 10 reps for each side with 10 lb DBS
3 sets of 15 reps for each side with 5 lb DBs
One leg incline split lunge – 3 sets of 10 reps for each leg with one 17.5 lb DB
Run – 2 miles – In between ST sets – .25 mile x 8 reps
Post ST cardio –
10 mins on the stair master followed by a .5 mile walk.
Time – 145 mins
Calories burned – 1,228
Workout 2 – 3.5 mile R/W
2 mile run – 19.51 mins/ Avg pace – 9.56mm
.5 mile walk – 7.43 mins
.5 mile run – 4.32 mins / Avg pace – 9.03mm
.5 mile walk- 6.51 mins
Total time – 38.59/ Avg pace 11.09 mm
Calories burned – 482