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!