Today was another great workout! It feels so good to know that I got out there and gave it my all. It is days like this, that keep me pressing on because I know that every workout brings me one more step closer to my ultimate goal.
ST with 2 mile run –
Total time – 104 mins
AHR -142 MHR – 189
Calories burned – 1,039
Calories consumed – 1,810
Preacher curls – 3 sets –
30 reps with 20 lb BB
20 reps with 30 lb BB
8 reps with 40 lb BB
Runner curls – 4 sets –
50 reps with 17.5 lb DBs
40 reps with 17.5 lb DBs
30 reps with 17.5 lb DBs
30 reps with 17.5 lb DBs
Cross body curls – 3 sets –
20 reps with 25 lb DBs
16 reps with 25 lb DBs
16 reps with 25 lb DBs
One arm DB rows – 3 sets –
10 reps for each arm with a 30 lb DB
repeat 2 more sets
Lat pulldown – 3 sets –
10 reps at 105 lbs
repeat 2 more sets
Close grip lat pulldowns – 3 sets –
6 reps at 120 lbs
6 reps at 105 lbs
8 reps at 75 lbs
Leaning front raise on balance ball – 3 sets –
15 reps with a 10 lb DB
repeat 2 more sets
Leaning lateral raise on balance ball – 3 sets –
15 reps with a 10 lb DB
repeat 2 more sets
Reverse flys on balance ball – 3 sets –
15 reps with 5 lb DBs
repeat 2 more sets
Scapular retractions with resistance bands – 3 sets –
15 reps, repeat 2 more sets
Horizontal cable body chops – 3 sets
15 reps for each side with 30 lbs
repeat 2 more sets
DB Chest press – 3 sets –
15 reps with 25 lb DBs
repeat 2 more sets
Tricep dips with 25 lb plate on legs – 3 sets
10 reps, repeat 2 more sets
Overhead tricep cable extensions – 3 sets
15 reps at 80 lbs
repeat 2 more sets
Pushups – 50 reps total
Post ST run – 2.02 miles
Time – 19:42 mins
Avg pace – 9.6 mm