Tuesday, May 19, 2009

Workout Results 5/19

Todays workout was good, I kept my run light and did my best not increase my pace too much over the course of the run. I took a long warm up walk which seemed to help my knee during my run. I am icing now and I think so far it is feeling rather well. My first physical therapy session is tomorrow morning and I am hoping that it will be helpful, we will see. I will be sure and report back how the session went.

Have a blessed day everyone! Stay strong and keep pressing on

Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - done
3. Spend at least 20 mins today stretching with foam roller - done
4. Ice for 20 minutes 3 times - done
5. Take all vitamins and supplements - done

Totals for the day -
Time - 105 mins
Calories burned - 1,092
Calories consumed - 1,871

Workout 1 - ST at gym with light walk/run on tread
Time - 42 mins
Calories burned - 356

Wide grip lat pulldowns - 4 sets
Sets 1-3 - 8 reps at 135 lbs
Set 4 - 6 reps at 135 lbs

Bicep curl to Arnold press - 4 sets of 8 reps with 25 lb DBs
Horizontal Body chops - 3 sets of 10 reps on each side at 37.5 lbs
Pushups - 20 reps
One arm DB rows - 4 sets of 8 reps for each arm with one 37.5 lb DB
Reverse fly on balance ball - 3 sets of 8 reps with 10 lb DBs
Standing leaning lateral raise - 2 sets of 10 reps for each arm with one 12.5 lb DB
Alternating front raise with squat hold on wall with balance ball - 3 sets of 20 reps with 12.5 lb DBs
Lateral raise with squat hold on wall with balance ball - 3 sets of 8 reps with 12.5 lb DBs

Workout 2 - Run/Walk outside followed by 700 yard swim
Time - 63 mins
Calories burned - 736

Run/Walk - 4.16 miles
Walk - Warm up, 2 min walk between run and cool down - .95 miles - 15 mins
Run - 3.21 miles - 33.36 mins/Avg pace - 10.39 mm

700 yard freestyle swim - 2 x 300 intervals with rest between and 100 yard cool down -
300 - 5:47 mins
Rest - 46 seconds
300- 5:43 mins
Rest - 45 seconds
Cool down 100 - 2:10 mins