I've finally found the sweet spot in my workouts, the three days on and one day off is working perfectly. My legs feel fantastic and last week I was able to push out 6 quick miles (for me) on my 3rd day. My lats and biceps were pretty sore today from yesterdays workout but because of the way this week lays out I had to get a gym workout in today. Here are the details:
Cardio: Run on treadmill for 15 minutes @ 1.5% incline with varying speeds. Average speed was probably right around 7.4mph. 5 minute cooldown
DB Chest press on stability ball: 3x10 @ 22.5 (I wanted 27.5's but they were in use as were the 25's. I can do 30's but it's hard to get them up on the ball without a friend).
DB shoulder fly: 3x10 @ 10lb dbs (still getting my right shoulder back in shape, at least the pain is gone).
Tricep kickback with pronation: 3x10 @ 12.5lb db
Cardio: HIIT sprints for 6 minutes (alternating 1 minute @ 6.0, :30 @ 10.0). 3 minute cooldown
Tricep dips 3x10 bodyweight
Vogue press 3x10 @ 15lb db
Cardio: Elliptical for 15 minutes. Varying ramp and resistence (between 7-11).
Tonight for dinner I made the delicious Pulled chicken in the crockpot. I just eat mine out of a bowl since I'd rather have baked sweet potato fries than a bun. I also sauteed some squash, zucchini, and mushrooms in a little olive oil and then drizzled some balsamic vinegar over them. So ono!
I have a late morning run planned for tomorrow morning, not sure how far I'm going to go. I'm thinking 4-5 miles since Wednesday is an off day again.
1 day ago