Thursday: I participated in a 5K! Per ZTT's advice, I ran 4 minutes, walked 2 minutes (recall at the 10K I ran 4, walked 3). The course was a bit hilly but not too bad overall. I finished in 38:14 which makes a 12:20 minute mile. I'll take it!!! :)
Friday: I lifted and did cardio. The lifting:
Squat Press: 110 pounds, 15 reps
SB Chest Press: 12.5 pounds, 12 reps
SB Leg Curls: 15 reps
Lat Pulldown: 60 pounds, 12 reps
Back Hyperextension: 15 reps (only 2 sets)
Assisted Chinups: 140 pounds assistance, 12 reps
Assisted Dips: 130 pounds assistance, 12 reps
Chest Fly, 55 pounds, 12 reps
FM Shoulder Press: 20 pounds, 12 reps
Bosu Crunches: 15 reps (only 2 sets)
For the cardio it was 5 minute warmup, 30 minutes of zone 3 at an incline of 6.0, 5 minutes cool down. I had to run in the beginning to get my heart rate up, which kind of stunk at an inlcine of 6.0, but once it was up I walked a brisk pace for the rest of it. :)
My Stats:
Calories Burned: 368 (Treadmill)/678 (HR Monitor in total)
Total Miles: 2.19
Total Time: 40:00 (including cool down)/1:22:34 (in total)
Ending Heart Rate: 121
Workouts for the rest of the week:
Today: 45 min cardio (30 minutes on treadmill, maintain zone 2; 15 minutes on stepmill, level 4)
Monday: 42 minutes cardio (4 minutes zone 3, 2 minutes zone4, repeat 7 times)
No comments:
Post a Comment