Monday, April 21, 2014

April 14th - April 20th



Monday:
Warm up: 1 mile

3x12
Bicep curl
Push up
Overhead Tricep extension
Push up

3x6
Assisted pull up
Assisted dip

3x10
Front shoulder raise
Side shoulder raise

3x
Plank 60 sec
12 plate lifts
12 bicycle overhead extension

5 mile run w/ Jamie at RIA

Tuesday:
1 mile warm up

3x8
Bench press (75 lbs)
Chest fly (25 lbs)
Burpee

3x8
Pull downs
Reverse grip pull down
Inchworm to push up

Wednesday:
Rest

Thursday:
Warm up: 1 mile @ 6.2mph


3x10
Hamstring curl 55lb
Tuck jump
Lunges (each side)

3x10
Calf raise (50 lb)
Extension (65 lb)

3x12
Dumbbell Deadlift (50lbs)
Step ups on bench (no weight, 12 each leg)
Air squats (below parallel! Ass to grass!)

3x15
Kettlebell squats (25 lb)
Kettlebell swings (25 lb)
Single leg Deadlift w/Kettlebell (15 lbs/15 each side)

Abs 3x
10 Leg raises
60 second hover
10 crunches

Friday:
6 mile run @ 9:15/mile pace (thanks Jenna!)

Saturday:
13 mile run @ 9:40/mile pace

Sunday:
5 mile run @ 9:15/mile pace

Total miles for week: 32
Total miles for 2014: 206.5

Favorite workout of the week:  Legs on Thursday.  A lot of the gym was being utilized for a large training group so I had to improvise.  It was a great one!

Least favorite workout of the week:  Chest & back on Tuesday.  I was tired and not feeling the gym, thus being why I took a much needed rest day on Wednesday!




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