Workout Results 4/7 -

Today was another great workout! It feels so good to know that I got out there and gave it my all. It is days like this, that keep me pressing on because I know that every workout brings me one more step closer to my ultimate goal.

ST with 2 mile run -

Total time - 104 mins
AHR -142 MHR - 189
Calories burned - 1,039
Calories consumed - 1,810

Preacher curls - 3 sets -
30 reps with 20 lb BB
20 reps with 30 lb BB
8 reps with 40 lb BB

Runner curls - 4 sets -
50 reps with 17.5 lb DBs
40 reps with 17.5 lb DBs
30 reps with 17.5 lb DBs
30 reps with 17.5 lb DBs

Cross body curls - 3 sets -
20 reps with 25 lb DBs
16 reps with 25 lb DBs
16 reps with 25 lb DBs

One arm DB rows - 3 sets -
10 reps for each arm with a 30 lb DB
repeat 2 more sets

Lat pulldown - 3 sets -
10 reps at 105 lbs
repeat 2 more sets

Close grip lat pulldowns - 3 sets -
6 reps at 120 lbs
6 reps at 105 lbs
8 reps at 75 lbs

Leaning front raise on balance ball - 3 sets -
15 reps with a 10 lb DB
repeat 2 more sets

Leaning lateral raise on balance ball - 3 sets -
15 reps with a 10 lb DB
repeat 2 more sets

Reverse flys on balance ball - 3 sets -
15 reps with 5 lb DBs
repeat 2 more sets

Scapular retractions with resistance bands - 3 sets -
15 reps, repeat 2 more sets

Horizontal cable body chops - 3 sets
15 reps for each side with 30 lbs
repeat 2 more sets

DB Chest press - 3 sets -
15 reps with 25 lb DBs
repeat 2 more sets

Tricep dips with 25 lb plate on legs - 3 sets
10 reps, repeat 2 more sets

Overhead tricep cable extensions - 3 sets
15 reps at 80 lbs
repeat 2 more sets

Pushups - 50 reps total

Post ST run - 2.02 miles
Time - 19:42 mins
Avg pace - 9.6 mm