Short work day! Yay! I hopped on the treadmill for 4 miles. Started off easy, 7:45-8:00/mi pace, then increased it every half mile for the last 3 miles. For the last quarter mile, I increased the speed to about 6:00/mi pace. Felt pretty good. Nice, relaxed run. I want to be ready for my 20 mile run tomorrow! Instead of lifting legs (which is on the schedule), I decided to lift back and reserve the second leg day for after my long run (maybe, but running and recovery take priority right now). Back Workout:
4x8 Deadlift (45, 95, 95, 95, 95)--felt a little weird, so just kept it at 95 lbs instead of 105 lbs. 4x8 T-bar rows (50, 50, 50, 55)--modified with putting a barbell into a corner and adding weight 4x8 Wide grip lat pull-down, last set is a drop set (60, 70, 70, 70-75-60-65-55-50-45-40-30-20) 4x8 Seated cable rows, last set is a drop set (40, 50, 60, 50, 50-40-30-20) 4x8 Straight arm pull-down (20, 30, 25, 25, 25) 5 strict pull-ups just for fun
Core: 2 sets: 25 regular crunch 25 side crunch, each side 25 leg levers 25 toe touchers STRETCH! I felt really great for my workout today. I felt really intense (good form, challenging weight for me) on the lifts.
B - Starbucks tall chai tea, spinach breakfast wrap S - Greek yogurt with a little granola and fresh blueberries, strawberries PreWorkout - Starbucks protein box: 1 boiled egg, grapes, apple, fruit bread with almond-honey butter PostWorkout - EAS protein shake (300 kcal, 42g protein) S - OJ, Simply Naked chips
| 