S. Cardio!

2 mile run
20 minute gazelle
12 minute cross trainer

Time: 43:13
Calories: 353
Max HR: 176 bpm
Avg HR: 142 bpm

Thoughts:  Legs felt a little stiff – but I did run on Saturday as well so thats probably it. I felt good besides that. I need to get my average HR up to about 155 though. WAH WAH. 🙂

—————————

M.  CHEST/TRIS

Monday was strictly chest and triceps!

CHEST
DB Flat Bench: 20# x 1 x 20, 25# x 1 17, 30# x 1 x 13
DB Incline Bench: 30# x 3 x 14, 13, 13
Pushups: 60 in 3.13 minutes (getting a little faster)

TRICEPS
Rope Pushdowns: 50# x 1 x 15, 60# x 2 x 7, 50# x 2 x 7
Overhead Extensions: 25# x 3 x 25 (need to up the damn weight)

Stretching + 10 minute treadmill warmup

Time: 1:02:41
Calories: 260
Max HR: 158 (pushups!)
Avg HR: 105

Thoughts:  I’m getting bored of the high reps. I’m going to start going higher weight and stay around 12 reps. I’ve always done well in that zone. The higher the weight, the higher I get my heart rate going and keeping the muscle on 😉 Plus…I just love heavy weight. 15-20 reps SUUUCCKKK.

———————–

T. RUNNING + Abs

3 mile indoor run: 32.33 minutes
Ab routine x 4

Time: 1:03:34 minutes
Calories: 477
Max HR: 188bpm
Avg HR: 135 (not too sure why this is so low. maybe my heart is getting use to the running and my legs aren’t? har har..)

Thoughts:  The run was okay. No shin pain, no tightness or swelling. I did however fight through 2.5 miles of side cramps. Wtf body, JUST BE NORMAL AND RUN. But I know there is always going to be some level of pain/discomfort for me running – I’m just NOT a distance runner. But hey, I’m trying still.
Thursday I WILL get a longer run in.

———————

W. Back/Biceps + Cardio 

BACK
Seated Rows: 60# x 3 x failure
WG PDs: 60# x 1 x 15, 75# x 1 x 12
Hyperextensions: 1 x 30, 10# x 2 x 18
CG PDs: 75# x 2 x 12, 60# x 1 x 14

BICEPS
Cable Curls: 50# x 1 x 10, 60# x 1 x 8, 40# x 1 x 12, 50# x 1 x 5, 30# x 1 x 12
Alt. DB Curls + Hammer curls: 15# x 2 x 16

Cardio: 15 minute step climber

Time: 56:27 minutes
Calories: 343
Max HR: 167
Avg HR: 122

————————

TH. Running & Abs

Run: 3.10 miles = 31.58 minutes
Walked: 1 mile – total of 4.10 miles.

Ab Routine included: mountain climbers front and side, captains chair knee ups, cable crunches (front and sids)

Total time: 57.10 minutes
Cals: (unknown. I had to take over my monitor strap because it was giving my cramps while I ran)
Usually when I run 3 miles, its between 300-360 cals + abs = about 400-450 cals for the entire workout.

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