Workout Results 5/15

I am happy to say that I survived todays workout. I was hard for me. My afternoon run was terrible. It was so hot and I felt as if I was running with a weighed backpack on. I just felt so out of it. My pace was slow and I had to walk for a bit, but at least I got my miles in for the day. I wanted to stop running after about the first mile but it always feels so good to press on even on the tough runs. There will be good days and bad, but I have to keep pressing on! In one of my blogs I mentioned how I should never let time or my pace per mile be the determining factor as to whether my workout was a success. So today I am grateful that I once again got out there and did my best. Was it my fastest time, no, but I did what I could in that moment. I was not content with letting this day slip by without reaching and working hard, in that, I am very proud of myself. I have to remember this everyday....

"You will achieve grand dream, a day at a time, so set goals for each day, not long and difficult projects, but chores that will take you, step by step, toward your rainbow. Write them down, if you must, but limit your list so that you won't have to drag today's undone matters into tomorrow. Remember that you cannot build your pyramid in twenty-four hours. Be patient. Never allow your day to become so cluttered that you neglect your most important goal / to do the best you can, enjoy this day, and rest satisfied with what you have accomplished.” Og Mandino

I hope you all have a wonderful weekend! Keep reaching and working hard!

Totals for the week -
Time - 576 mins
Calories burned - 4,889

Totals for the day -
Time - 128 mins
Calories burned - 1,206
Calories consumed - 2,219

Workout 1 - ST with a one mile run between sets
Time - 77 mins
Calories burned - 555

Treadmill run in between ST sets - 1 mile - 9:44 mins

Tricep rope pulldowns - 3 sets
Set 1 - 12 reps at 80 lbs
Set 2 - 8 reps at 90 lbs
Set 3 - 8 reps at 90 lbs

Bicep curl to Arnold press - 3 sets of 8 reps with 25 lbs DBs

One arm DB rows - 4 sets
Set 1 - 12 reps with a 35 lb DB
Set 2 - 10 rep with a 35 lb DB
Set 3 - 8 reps with a 37.5 lb DB
Set 4 - 8 reps with a 37.5 lb DB

Glut bosu ball press - 3 sets of 15 reps for each leg

Wide grip lat pulldowns - 4 sets
Set 1 - 10 reps at 120 lbs
Set 2 - 8 reps at 135 lbs
Set 3 - 8 reps at 135 lbs
Set 4 - 8 reps at 135 lbs

Close Grip lat pulldowns - 3 sets
Set 1 - 15 reps at 90lbs
Set 2 - 10 reps at 105 lbs
Set 3 - 6 reps at 120 lbs

Close Grip underhand lat pulldowns - 3 sets
Set 1 - 4 reps at 135 lbs
Set 2 - 6 reps at 120 lbs
Set 3 - 8 reps at 120 lbs

Seated rows - 3 sets
Set 1 - 8 reps at 135 lbs
Set 2 - 8 reps at 135 lbs
Set 3 - 8 reps at 120 lbs

Reserve fly machine - 4 sets
Set 1 - 10 reps at 70 lbs
Set 2 - 10 reps at 70 lbs
Set 3 - 4 reps at 90 lbs
Set 4 - 6 reps at 80 lbs

Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs

Reverse flys - T to I position on balance ball - 3 sets
Set 1 - 10 reps with 7.5 lb DBs
Set 2 - 8 reps with 7.5 lb DBs
Set 3 - 8 reps with 7.5 lb DBs

Leaning lateral raise - 3 sets of 10 reps for each arm with one 15 lb DB

Alternating front raise with squat hold on wall with balance ball - 3 sets of 20 reps with 15 lb DBs

Workout 2 - 4.52miles - 4 mile run/walk with a .52 mile cool down
Time - 51:50 mins
Calories burned - 651
4 mile run/walk - 42:16 mins/avg pace - 10.54 mm
Cool down - .52 mile slow walk