B - oatmeal with honey S - Greek yogurt with fruit, water L - chicken with ginger-garlic-teriyaki sauce, cous cous, water S - Welch fruit snacks (hehe), water S - chocolate mint Gu S - light chocolate soy milk D - TBD After work, I decided to LIFT FIRST (*gasp*). Change can be good. 1 mile warm-up on the treadmill (7:30) Leg day (to be done at 80%, should feel difficult on the last reps). It took me a few sets to get the weight right. 3x10 leg extensions (25, 30, 35, 35, 35 lb) 3x10 barbell squat (65, 75, 85, 95, 95, 95 lb) 3x10 barbell lunges (45, 45, 45 lb) 3x10 single leg deadlift (15, 15, 15 lb DBs) 3x10 single leg bridges on sandbag (bodyweight) 3x10 seated calf raise (25, 45, 70, 70, 70 lb) 3x10 single leg standing calf raise (15, 15, 15 lb) Strict pull-ups: 5xMax, 90 sec rest: 10-7-6-5-4
I ate my Gu, drank some water, and drove home (15-20 min). Ran 2 miles to the track. Warm-up pace. 6x400m (90 sec rest): 86, 87, 83, 86, 87, 85 Ran 2 miles home. Cool-down pace. Felt pretty good. Ran in shorts (44 degrees felt warm-ish...and I was coming from the gym), long sleeve shirt layered over a tech tee, gloves, and headband/ear warmers. I wanted to keep it under a 6 min mile pace, and I had planned on doing 4-8, so 6 seemed about right (legs were on fire). It also started getting dark, and I hate running home in the dark. Ab routine: 2 rounds: 25 straight leg crunch 25 side v-ups (each side) 25 leg levers 25 toe touches Stretch!! College football game tonight! Whoo hoo.
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