“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.” Gail Devers
After my doctors apt today I decided to make the most of this day and so I went to the gym. I had a wonderful workout. I was pretty sore but I pushed through and had a great run as well. I am now icing my shin and knee so I am hoping that tomorrow will prove to be another successful workout.
4/29 - ST and a 2 mile run with cross training -
Total time - 104.43 mins
Calories burned - 1,003
Calories consumed - 1,891
During ST - Two half mile repeats between lifting sets
.5 mile - 5 mins
.53 mile - 5.08 mins
Bicep curls to shoulder press - 3 sets of 10 reps with 20 lb DBs
Wide grip lat pulldowns - 3 sets of 10 reps at 120 lbs
Seated rows - 3 sets of 8 reps at 135 lbs
BB rows - 3 sets of 10 reps with a 70 lb BB
One arm rows - 3 sets of 10 reps for each arm with a 32.5 lb DB
Leaning front raise on balance ball - 3 sets of 10 reps for each arm with one 15 lb DB
Tricep rope pulldowns - 3 sets of 10 reps at 90lbs
Horizontal body chops - 3 sets of 10 reps for each side at 30lbs
Reverse flys on balance ball - T to I position - 3 sets of 10 reps with 5lb DBs
Reverse fly, delt machine - 4 sets
Set 1 - 8 reps at 70 lbs
Set 2 - 10 reps at 50lbs
Set 3 - 4 reps at 80 lbs
Set 4 - 6 reps at 60 lbs
Rack pull ups - 3 sets alternating underhand grip and wide overhand grip -
Set 1 - 4 reps
Set 2 - 3 reps
Set 3 - 3 reps
Close grip lat pulldowns - 3 sets
Set 1- 5 reps at 120 lbs
Set 2 -8 reps at 105 lbs
Set 3-8 reps at 105 lbs
One arm tricep overhead extensions - 2 sets of 10 reps for each arm with one 20lb DB
Laying down tricep extensions - 2 sets of 10 reps with 15lb DBs
Dips 2 sets of 10 reps
Post ST cardio -
15 mins on arc trainer
1 mile run on tread - 9:31 mins
6 comments:
I'm being nosy rosy =) but how much have you lost and how much do you have left to lose??
I've lost 50 and need to lose around 60 more.. yes i am almost halfway there!
you doing good job keep it up!!
I used the ARC trainer for the first time the other day and could only go for about 10 minutes on a 10 incline and 30 (the height that legs go up?) is that normal for a newbie? I cant wait until i am comfortable enough to work out with machines and free weights by myself, I feel bound to group classes.
Great job! Keep it up! Sorry to hear about the diagnosis for your knee, but now that you know how what and why, you can move on to taking care of it.
You are really kicking it up since you have been back at the states. What is your overall goal now?
I only know one person with the ARC trainer, do you like it?
Thanks!
How do you figure your out your calories burnt? Do you wear a HRM?
Yes, I wear a HRM. It is a Polar RS 400. I also have a Garmin 305 with a HRM for my outdoor runs.
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