Monday, April 13, 2009

Workout Results 4/13-

Todays workout was a great start to my week! I need to work hard over the next few days because I will be taking Friday and Sunday off to spend some time with our family who is coming in town for the weekend. I am very excited about the changes that are taking place with my body, I can really see a difference, especially with my back!

Totals for the day -
Time - 183.59 mins
Calories burned - 1,710
Calories consumed - 1,800

Workout 1 - ST with 8x 400m running intervals between sets and cardio cool down -

Scapular retractions with bands - 3 sets of 15 reps

Squat Firewalkers with bands - 3 sets of 15 reps for each leg

Lat pulldowns - 4 sets of 10 reps at 105 lbs

Seated rows - 4 sets of 10 reps at 90 lbs

BB rows - 3 sets of 10 reps with 60 lb BB

DB flys - 3 sets of 15 reps with 15 lb DBs

One arm tricep pulldowns - 3 sets -
20 reps at 15 lbs for each arm
15 reps at 15 lbs for each arm
12 reps at 15 lbs for each arm

Bicep curls - 3 sets
40 reps with 22.5 lb DBs
24 reps with 25 lb DBs
20 reps with 25 lb DBs

Plank rows - 3 sets
16 reps with 15 lb DBs
16 reps with 15lb DBs
16 reps with 17.5 lb DBs

Squat to Arnold press - 4 sets
3 sets at 10 reps with 15 lb DBs
1 sets at 10 reps with 17.5 lb DBs

Horizontal body chops - 3 sets of 20 reps for each side at 25 lbs

Push ups - 30 Incline, 40 standard

Boxing - 4 sets of 50 reps with 7.5 lb DBs

Runners curls - 2 sets of 50 reps with 10 lbs DBs

Reverse fly on balance ball - 3 sets of 15 reps with 5 lb DBs

Side leaning front raise on balance ball - 6 sets -
3 sets of 10 reps for each side with 10 lb DBS
3 sets of 15 reps for each side with 5 lb DBs

Side leaning side raise on balance ball - 6 sets -
3 sets of 10 reps for each side with 10 lb DBS
3 sets of 15 reps for each side with 5 lb DBs

One leg incline split lunge - 3 sets of 10 reps for each leg with one 17.5 lb DB

Run - 2 miles - In between ST sets - .25 mile x 8 reps

Post ST cardio -
10 mins on the stair master followed by a .5 mile walk.

Time - 145 mins
Calories burned - 1,228

Workout 2 - 3.5 mile R/W

2 mile run - 19.51 mins/ Avg pace - 9.56mm
.5 mile walk - 7.43 mins
.5 mile run - 4.32 mins / Avg pace - 9.03mm
.5 mile walk- 6.51 mins

Total time - 38.59/ Avg pace 11.09 mm
Calories burned - 482

2 comments:

Bren said...

YOU ARE THE ENERGIZER BUNNY!!!! Do you remember those commercials? I was thinking of you today when I saw some bad storms moving through the great state of Texas.

KEEP GOING STRONG MY DEAR FRIEND.... Old Bren needs to jump back on the exercise and clean eating wagon tomorrow. TOO many starchy bad things this weekend left me feeling yucky. I feel better after 20 minutes with Cathe and 30 on the elliptical.

RunTX said...

keep up the good work!