Today was fabulous! My PT session went well, my therapist really worked my knee/IT band hard and it feels much better. My ST and swim today were both light as I do not want to push anything too much this week. Tomorrow will be my only hard workout of the week which is another mini trial of the triathlon. I am SO excited! Let the countdown begin!! 5 MORE DAYS!!!
Totals for the day –
Time – 102
Calories burned – 674
Calories consumed – 1,450
Workout 1 – ST Upper body with 20 mins of light cardio on tread and elliptical.
Time – 84 mins
Calories burned – 473
Plank rows – 3 sets of 20 reps with 10 lb DBs
Bicep curl to shoulder press – 3 sets of 15 reps with 17.5 lb DBs
Dip Machine – 3 sets of 15 reps at 75 lbs
Horizontal body chops – 3 sets of 15 reps for each side at 30 lbs
Wide grip lat pulldowns – Set 1 – 15 reps at 120 lbs, Set 2 and 3 – 15 reps at 105 lbs
Leaning lateral raise – 2 sets of 20 reps for each arm with one 10 lb DB
ALternating front raise with wall squats – 3 sets of 20 reps with 15 lb DBs
Plank holds – 5 reps to failure
Prone T to I position on balance ball – 3 sets of 10 reps with 7.5 lb DBs
Reverse flys on balance ball – 3 sets of 10 reps with 10 lb DBs
Runner curls – 3 sets of 50 reps with 10 lb DBs
Tricep pulldowns – 3 sets of 15 reps at 80 lbs
Pushups – 50 reps between ST sets
Workout 2 – Easy 825 yard swim including breaks between laps
Time – 18:29 mins ( time includes breaks)
Calories burned – 201