Short week so Legs.....

Hit the gym for some legs. No running or spinning. Sort of in tape mode.

Legs

Barbell Squats - 7x12
Barbell Box Lunges - 4x24
Fire Hydrants - 4x24 - 3 second count
Box Jumps(hands over head) - 4x12
Superset - Hip Adductors - 4x15, Seated leg press angled - 4x24

Abs

Plank 4x75seconds

5:30am run in my future.

Bleh.... ready for Hangover

This morning I met the group for a run. We started with a mile warmup. The I ran hard for the next 3-4 miles by myself since the usual group members I run with were absent. Not a great run but was able to average under a 7 min pace.

Hit the gym for some back.

Back

Superset - Under-handed Low Row - 4x12, Over-handed low row - 4x12
Superset - Close Grip Low Row - 4x12, Wide Grip Low row - 4x12
Weighted Wide Grip pullups - 4x12
T-Grips - 4x12
Close grip pullups - 4x15

Abs

Scissored toe touches - 4x15

Feeling weaker

Recently, I've been trying to shave a few more lbs off and as a result I've been losing a little strength it seems. Bleh.....

Chest

Barbell Flat bench press - 5x12
Barbell Inclined bench press - 4x12
Barbell Declined bench press - 5x12
Dumbbell pullovers - 4x12
Superset - Dumbbell Flys - 4x12, High Cable Flys - 4x15
Weighted Box Pushups

Abs

Scissors - 4x24 with a 10 second hold

Arms & Rain

Nasty rainy weather and another long week.

Arms

Weighted Dips - 4x15
Weighted Chinups - 4x12
Declined Dumbbell Tricep extensions - 4x12
Reclined Dumbbell Curls - 4x12
Superset - Tricep overhead press - 4x12, Tricep pushups - 4x15

Shoulders

Arnold Shoulder Presses - 4x12
Superset - Plate around the head - 4x24, Shoulder press - 4x12
Superset - Dumbbell Side raises - 4x12, Platel front raises

Abs

Plymoetric Side Plank - 6x60 seconds

Intervals - Too slow to keep up...

Joined the 5:30am group for the normal run this morning. Here is what we did. 1 mile warmup, 5x4-minute intervals(1000m essentially at a 5:45per min pace) 2 minutes of easy jogging in between & a little cool down. The average pace doesn't do this run justice. I was the slowest person in the 4 man pack this morning. 2 of the pack was clocking in 5:30minute paced intervals. Not the best idea to do intervals the morning after doing legs. Also, my leg turnover needs to improve a decent amount to run 5:30minute pace. I ended up averaging a 6:30 pace for the entire run and my recovery jogging was very slow.

Then, this evening I hit the gym for a 1 hour spinning class to loosen my legs up and for cross training purposes. The instructor today was intense for once.

Wednesday Legs

Hit the gym for some legs. No running or spinning. If my legs feel good tomorrow I'll do both a 5:30am run & 6pm spinning class.

Legs

Barbell Squats - 7x12
Barbell Lunges - 4x24
Weighted Stepups on a box - 4x24
Fire Hydrants - 4x24 - 3 second count
Hip Adductors - 4x15

Abs

Plank 4x75seconds

Chilly 5:30am run in my future.

Tuesday intervals

This morning I met the group for a run. We started with a mile warmup. Then ran some long intervals, 2 x20 minute intervals at a 6-minute pace with a 2 minute rest period in between. I was hurting pretty badly. but managed to hang on. We averaged a 6:30ish pace for the entire run of 7 miles with a 1.5 mile cooldown to end.

Hit the gym for some back.

Back

T-Grips - 4x15
Weighted Wide Grip pullups - 4x12
Barbell Wall rows - 4x15
Inverted Rows - 4x15
High rows - 4x15
Close grip pullups - 4x15

Abs

Side plank on a stability ball - 4x75secs