I managed to get a measly 3 miles in on Wednesday; I was going to try for 5 miles, but by time I got home and got changed it was already 5, and sunset is at 5:30 .. and I don’t run in the dark, soooo that left me just enough time to get in 3 miles.
3mi, 8:39, 8:09, 8:02 .. the weather was nice and cool, not much wind. perfect conditions for a short 3 miler.
Thursday it was back to the gym for upper body B workout:
my warm up consisted of squats, lunges, pushups, and arm circles.
workout seated tricep dip 3 x 8 65lb DB shoulder press 3 x 8 15lb DB lat raise 3 x 8 (10,10,8lb) cable tricep pushdown 3 x 8 40lb reverse cable curl 3 x 8 35lb leg raises 3 x 12 15 min on elliptical
I definitely struggled through the lat raises, I don’t know what it is about that move but it kills me. On Monday I completed all 3 sets with a 10lb dumb bell, but I could barely make it through 2 sets. I wimped out on the last set and went to 8lbs. ugh – definitely need to work on that.
Friday was lower body B
my warm up consisted of squats, push ups, lunges, & arm circles
workout deadlift 3 x 8 barbell leg press 3 x 8 140,140,160 DB lunges 3 x 8 25lb standing calf raise 3 x8 20lb DB shoulder shrug 3 x 8 25lb ball crunch 3 x 12 back extensions 3 x 12 20 min elliptical
I felt like I could have gone a little harder on a few moves, but I have 11 miles scheduled for tomorrow, so I didn’t want to kill myself.