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
Pushups: 3x10
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
I love that you've found what works for you with your workouts. Its good to know what your body needs.
ReplyDeleteSounds like an awesome workout!
ReplyDeleteFantastic workout - glad you found your sweet spot too.
ReplyDeleteI had to pop in to see where you were at :) Hope all is well.
Danica
Aren't crockpot meals the best? SO easy! Glad you found a workout schedule that is working for you!!
ReplyDeleteFor my artichokes- I just used canned this time. I drained them and mixed the whole can with about 1 teaspoon of oil and chili powder. I put them in some tin foil and threw them on the grill! You could do them like that in the oven though too!
i wish i could be so precise with my workout days, but i have to take it as they come. usually works out to about 5 days a week, thankfully, but i wouldnt bet money on when they happen
ReplyDeleteThat dinner sounds delicious! I have never had pulled chicken, just pulled pork on a bun. I need to get better at using my slow-cooker.
ReplyDeleteHey I was just wondering if your received the shirt from Two Knobby Tires yet? Rob wrote me and asked how you were liking it??
ReplyDelete