Thursday, July 31, 2008

Back, Biceps and a great run...

Today was a really great workout. I did a similar routine as yesterday, except working my back and biceps and I changed up the interval pattern a bit. It proved to be a wonderful way to increase my overall burn. I alternated heavy lifting with lighter weights then when my body was fatigued I did my intervals, then back to lifting the next set. It was intense but I feel really good and not too tired. I am enjoying coming up with these workouts!  It makes me want to learn more about training and the physiology of the body.  

Workout 1 -  Morning run - 5 min warm up walk followed by a 45 min non-stop run with a 5 min cool down walk. 

Total time - 55.27
Calories burned - 582
HR - Avg - 80% Zone 4, Max 95% Zone 5 
Fitness note - This morning I went for a run outside as it was sunny and 62F with a lovely breeze, who could resist running in weather so wonderful! It was a great run, strong and steady with a few burst of speed throughout the run. 

Workout 2 - Back and Biceps with 7 running intervals.

Warm up run - 10 mins - 2 mins slow run at 4.5mph, then progressing .5mph every 2 mins - 

2 min at 5.0mph
2 min at 5.5 mph 
2 min at 6.0 mph
2 min at 6.5 mph 

Biceps -  Hammer curls -  

2 sets of 20 reps with 25lb. dumbbells 
2 sets of 40 reps with 11lb. dumbbells 

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set - 

Alternating bicep curls - 

2 sets of 20 reps with 25lb. dumbbells
2 sets of 40 reps with 11lb. dumbbells 

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Barbell curls - 

2 sets of 10 reps with 43 lb. barbell 

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Bicep 21's - 

4 sets of 21 reps - with 11lb dumbbells. 

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Back - One arm dumbbell rows - 

Each arm - 3 sets of 15 reps with 25lb. dumbbells 

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Barbell pullovers - 

2 sets of 10 reps with 43 lb barbell 

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Underhand barbell rows - 

2 sets of 20 reps with 43lb. barbell 

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - then walk at 4.0mph for a 1 min cool down. 

Total time - 58 mins 
Calories burned - 635
HR - Avg - 82% Zone 4, Max - 93% Zone 5 
Fitness note - I really like this workout. The mix of running intervals with lifting gives me a much needed challenge. 

Totals for the day - 
Time - 113.27
Calories burned - 1,217
Caloric deficit - 1,000****I should have eaten more today! 
Daily note - Wonderful day. I feel like I accomplished so much -  I just have to keep on going strong. I  am another day closer to my dream! 




3 comments:

Linda (lrod1999) said...

I like this interval workout...intense!

MOM & DAD said...

SWEETHEART, YOU ARE SUCH A HELP AND INSPIRATION TO US. YOU ARE SO STRONG I CAN'T BELIEVE YOU ARE BONE OF MY BONE. KEEP UP ALL THE WORK BECAUSE IT SURE HAS PAID OFF. WOW! WITH THE WAY YOU ARE LOOKING THESE DAYS, IT'S LIKE YOU SHOULD BE WEARING A SENIORS 95 T SHIRT. GO BABY TIGER!!!

Dee said...

I loved your parents' comments. They are so proud of you as well they should be. I have a daughter a few years younger than you. She has never been overweight, but I have continued to tell her to keep active because I told her she would be like me one day if she wasn't. You amaze me with all you do. Are you so disciplined that you don't even have a workout buddy? Keep up the good work!