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Part duex of my doubleheader
10 min elliptical warm up, avg HR 140
Overhead Cable Curl; 3 x 20 @ 80 lbs; rest 15 (Biceps, Isolation)
Knee Hip Raise using the Roman Chair 2x20 straight, 2 side to side sets of 20; rest 15 (Isolation abs)
Underhand Cable Pulldowns; 3 X 20 @ 50lbs; rest 10 (Lats; compound)
Wide-Grip Lat Pulldown; 3 X 20 @ 50lbs; rest 10 (Lats; compound)
High to low woodchop 5 lbs, 3 sets of 20 ; rest 5 per side (core)
Seated Cable Rows; 3 x 20 @ 40lbs; rest 15 (middle Back, compound)
Alternating Hammer Curl; 3 x 20 @ 10lbs; rest 15 (Biceps; Isolation)
50 crunches on ball, 25 x 2 cross body crunches on ball, (abs)
Cable Internal Rotation; 3 x 20 @ 7.5 lbs; rest 15 (Shoulders, Compound)
Superman 2 x 60 sec. Plank 2 x 45 sec; rest 15 Side Plank 2 x 45 sec, 25 x 2 air bike rest 15 (core)
Weight assisted chin up’s; 1 x 20 @ 85 lbs rest 20 (lifting 50lbs); (Biceps, compound)
Summary: 10 min cardio warm, 50 min back/bicep/core training. Avg HR 117
This kicked my tail. My energy stayed pretty high (especially for having spin at 6am) but my body is pretty achy and sore from yesterday’s triceps and chest workout. Tomorrow I am going to burrrrrrrrn. Oh and I feel weak
My upper body strength has diminished
10 min elliptical warm up, avg HR 140
Overhead Cable Curl; 3 x 20 @ 80 lbs; rest 15 (Biceps, Isolation)
Knee Hip Raise using the Roman Chair 2x20 straight, 2 side to side sets of 20; rest 15 (Isolation abs)
Underhand Cable Pulldowns; 3 X 20 @ 50lbs; rest 10 (Lats; compound)
Wide-Grip Lat Pulldown; 3 X 20 @ 50lbs; rest 10 (Lats; compound)
High to low woodchop 5 lbs, 3 sets of 20 ; rest 5 per side (core)
Seated Cable Rows; 3 x 20 @ 40lbs; rest 15 (middle Back, compound)
Alternating Hammer Curl; 3 x 20 @ 10lbs; rest 15 (Biceps; Isolation)
50 crunches on ball, 25 x 2 cross body crunches on ball, (abs)
Cable Internal Rotation; 3 x 20 @ 7.5 lbs; rest 15 (Shoulders, Compound)
Superman 2 x 60 sec. Plank 2 x 45 sec; rest 15 Side Plank 2 x 45 sec, 25 x 2 air bike rest 15 (core)
Weight assisted chin up’s; 1 x 20 @ 85 lbs rest 20 (lifting 50lbs); (Biceps, compound)
Summary: 10 min cardio warm, 50 min back/bicep/core training. Avg HR 117
This kicked my tail. My energy stayed pretty high (especially for having spin at 6am) but my body is pretty achy and sore from yesterday’s triceps and chest workout. Tomorrow I am going to burrrrrrrrn. Oh and I feel weak
My upper body strength has diminished
. So I jumped up (lol, ok my mind jumped, my body crawled) out of bed, downed a powergel, laced up my new Arial’s, grabbed my Ipod, water and mace and headed to the street. The start of my run felt good. My energy was high probably do to the powergel, (oh I mean crack) that I consumed prior. My feet and legs felt light and once again I felt like I was soaring through the wind. I had mapped out an 8.5 mile hilly run. My plan was to take this easy and slow and just put the mileage in; I'm slowly trying to get my shoes broken in. I stayed true to plan and paced myself. I'm not really a big fan of the dark and running in the mornings and evenings are going to be challenging for me. On several occasions I felt a surge of fear. Some of the streets were very dark and my mind started playing trick on me, I just held my mace tight. I hope this fear goes away, I don't like it. On a positive note, each time I hit a dark street it would push me to the end that much quicker. I ended my run feeling strong and accomplished. I started my day off right by spreading my wings……
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