Today was fabulous! My PT session went well, my therapist really worked my knee/IT band hard and it feels much better. My ST and swim today were both light as I do not want to push anything too much this week. Tomorrow will be my only hard workout of the week which is another mini trial of the triathlon. I am SO excited! Let the countdown begin!! 5 MORE DAYS!!!
Totals for the day -
Time - 102
Calories burned - 674
Calories consumed - 1,450
Workout 1 - ST Upper body with 20 mins of light cardio on tread and elliptical.
Time - 84 mins
Calories burned - 473
Plank rows - 3 sets of 20 reps with 10 lb DBs
Bicep curl to shoulder press - 3 sets of 15 reps with 17.5 lb DBs
Dip Machine - 3 sets of 15 reps at 75 lbs
Horizontal body chops - 3 sets of 15 reps for each side at 30 lbs
Wide grip lat pulldowns - Set 1 - 15 reps at 120 lbs, Set 2 and 3 - 15 reps at 105 lbs
Leaning lateral raise - 2 sets of 20 reps for each arm with one 10 lb DB
ALternating front raise with wall squats - 3 sets of 20 reps with 15 lb DBs
Plank holds - 5 reps to failure
Prone T to I position on balance ball - 3 sets of 10 reps with 7.5 lb DBs
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
Runner curls - 3 sets of 50 reps with 10 lb DBs
Tricep pulldowns - 3 sets of 15 reps at 80 lbs
Pushups - 50 reps between ST sets
Workout 2 - Easy 825 yard swim including breaks between laps
Time - 18:29 mins ( time includes breaks)
Calories burned - 201
5 comments:
Good luck on your race!
Happy Birthday to our precious Sweetheart. We are so thankful to God for you, our special girl. It’s hard to believe that so much time has passed since the day we were blessed with your birth. Now you‘ve come from a tricycle to a triathlon and we can’t wait to be there to cheer you on, much like we did on the sidewalk when you first rode that tricycle and later the bike. It’s always special because you’re our girl.
YOU GO JEN!
Love Mom & Dad
Jen,
If this is your b-day happy birthday!
I am glad you knee is doing better and keep doing those planks to failure, GO rockstar!
HAPPY BIRTHDAY JEN!!!!!
I am so looking forward to your special day at the Race. I hope Micah takes plenty photos to share. I wish I could fly down and be there but we have ball games that day.
((HUGS)) my special friend. LOOK AT YOU - JUST FABULOUS!!!!
I am so blessed to have met you.
Thank you all SO very much!
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