Workout Results 4/20-

Today was a wonderful, but crazy day!! This morning I finished a great workout at the gym, came home to refuel, then get on my bike for my next workout. While airing up the tires to a higher psi for my ride, I noticed there was a tear in the tire. Well, it busted! I had to go to the bike store and get a new tire. I know these things happen but it threw my schedule off a bit. Anyways, I came home and decided to ride tomorrow and today I would do another run outside instead. So it was not quite what I planned but nevertheless, it was a wonderful day!

Every day I am seeing results in one form or another and that is extremely motivating for me! My strength is increasing and my form while lifting is solid, this is something I am constantly working on as form is so important. My post ST run was good... no pain in my knee or my shin so therefore the run was a success!

Totals for the day -
Time - 159 mins
Calories burned - 1,684
Calories consumed - 1,979

Workout 1 - ST with 2 mile run
Time - 118 mins
Calories burned - 1,181

Bicep curls - 3 sets of 16 reps with 27.5 lb DBs

Standing lateral raise while leaning on wall - 3 sets of 8 reps with 15 lb DBs for each arm

Leaning lateral raises on balance ball - 3 sets of 10 reps with 10 lb DBs for each arm

Leaning front raises on balance ball - 3 sets of 15 reps with 10 lb DBs for each arm

Reverse flys on balance ball - 6 sets -
3 sets of 8 reps with 10 lb DBs
3 sets of 15 reps with 5 lb DBs

Lat pulldowns - 3 sets
6 reps at 120 lbs
10 reps at 105 lbs
10 reps at 105 lbs

BB rows - 3 sets of 12 reps with a 60 lb BB

Runners curls - 40 reps with 15 lb DBs

Boxing with DBs - 40 reps with 15 lb DBs

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

Squat to shoulder press - 3 sets -
10 reps with 25 lb DBS
10 reps with 22.5 lb DBs
10 reps with 22.5 lb DBs

Horizontal cable body chops - 4 sets total - 3 sets of 10 reps at 40 lbs for each side and ending the last set with one set of single arm chops, 8 reps for each arm at 20 lbs.

Laying down two arm tricep extensions - 3 sets of 10 reps with 15 lb DBs

Tricep overhead cable extensions - 3 sets of 12 reps at 80lbs

Hanging crunch - 5 sets of 10 reps

Seated rows - 3 sets of 10 reps at 105 lbs

DB Chest press - 3 sets
15 reps with 30 lb DBs
10 reps with 35 lb DBs
10 reps with 35 lb DBs

DB flys - 3 sets of 10 reps with 17.5 lb DBs

Post ST run - 2 miles
Time - 19:00 mins/ Avg pace - 9.50 mm

Workout 2 - 3.6 miles with a few hills
Time - 3 mile run - 31.35/ Avg pace - 10:32mm
.60 mile cool down - 10 mins
Calories burned - 503