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

Friday

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

 

Saturday

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
  • stretching
  • 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

Step Climber:

  • 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.

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