Okay the 16th I did nada. I went to the beach and got horribly sun burnt on my stomach so I laid around with aloe smeared all over me. Yeah it was a pretty sight…not
Last night I finally toughened up and went to do weights. Even though it hurt to bend over, whatever. I pushed through it and I was pretty happy with it over all.
All of the exercises were paired without a break in between them. Rests were between each “set” of exercises. I tried to do the workout as fast but thoroughly as possible. It was tough since I upped the weight but did 4 sets of each instead of 5. It was great, kept my heart rate up, but moving the weight up. WOO
7 min warmup on treadmill
Hyperextensions: 1 x 15, 10# x 3 x 12
Knee ups/Leg Raises: 4 x 12
Seated Cable Row: 50# x 2 x 12, 60# x 2 x 10
Cable Curls: 30# x 2 x 12, 30# x 2 x 10
(this set was tough since SCR worked my biceps as well. It was different and challenged me! But I feel my biceps getting stronger)
Tricep Pushdowns: 30# x 1 x 12, 40# x 2 x 10, 30# x 1 x 10
Wide Grip Pulldown: 50# x 1 x 12, 60# x 1 x 12, 60# x 2 x 10
Standing DB Bi curls: 10# x 21, 12# x 21
Cable Crunches: 50# x 2 x 15, 60# x 1 x 15, 50# x 1 x 20
5 minutes step climber @ lvl 9
Total time: 1:00:32
Cals: 424 cals
Average HR: 125
This morning was dedicated to hard cardio. I wanted to also work on my incline running which I was pretty happy with.
Starting with treadmill:
- warm up 5 minutes @ .5/1% incline
- 25 minutes from 2% – 10% incline, 5-6.2 mph.
- Felt AWESOME doing this. I wasn’t expecting much since I had a slow morning but I was surprised my body responded nicely to running up hill. I worked my way up every 2 minutes to 10%.
Then the cross ramp:
- 10 minutes @ lvl 5-10
- 5 minutes @ lvl 4-6
Total time: 48:49
Total Cals: 489
Max HR: 185
Avg HR: 153
30:36 minutes of it was classified as “heavy” which I felt pretty good about.
So yesterday and today so far were great diet wise too. Wed. night not so much. But I have to remember to eat my full meal and not skip out on some of it.
I pay for it later.