Invictus

Complete rest day.

Hamstring has been bothering me this past week.  

Jogged very easy today just to test out my hamstring. Definitely not gonna push this one...

Back Day!

3x10 Pull-ups (10-4-4-2-4-4-2)

3x8 Bent over row (55 lbs) SUPERSET 3x8 cable row (50 lbs)

3x10 hammer lat pull-down (70 lbs)

3x8 1-arm DB row (30, 30, 35 lbs)

3x10 wide lat pull-down (50, 52, 55)

3x10 back extension (with 10 lb plate)

Abs:

2 rounds:

25 Swiss ball crunch

25 Swiss ball side crunch (each side)

25 Swiss ball leg levers

8 easy miles along the C&O Canal. The weather was beautiful, probably in the 60's. It was definitely a shorts and t-shirt run. My leg is feeling a little better, so I'm very happy about that. I'm still being cautious, though. I didn't push the pace---7:20-7:40 pace, varying. The total run took just over 58 minutes. I quickly followed it with a weight lifting session then went to my CPR/AED/First Aid class (two night course).

Chest Day:

5x8 wide bench press (55 lbs)

3x15 push-ups

3x10 Smith machine incline bench press (pre-weighted bar?)

3x10 side-to-side push-ups

3x20 toe touchers SUPERSET with 3x20 crunches (legs straight in the air) 

3x10 leg raises on pull-up bar

3x10 cable crunch (50 lbs) 

4 easy miles along the C&O Canal.

Lifted LEGS today! (Same as last Wednesday)

First Aid class tonight! 

8 miles. Legs feel like lead still. I really want to get in my 18 mile run this weekend! I need to focus on my nutrition more this week. I've been eating healthy foods, but my belly is a little bloated/gassy...ugh.

Lifted arms today (same as last Thursday).

I taught my THIRD body sculpting class tonight! It went well.

Example class! 

10 min warm-up, dynamic stretching

3 sets:

12 squats

12 push-ups

12 back bridges

Rest 1 minute AFTER all sets. 

3 sets:

12 plie squats

12 bicep curl and press

12 tricep kick back

Rest 1 minute AFTER all sets.

3 sets:

12 lunge and twist with weight

12 flyes

12 bent over row

Rest 1 minute AFTER all sets.

2 sets:

12 one-leg reach

hold tree pose/chair post

Rest 1 minute AFTER all sets.

2 sets:

10 leg levers with weights in hands

10 Crazy Ivans (each side)

30 second plank

Rest 1 minute AFTER all sets. 

10 min cool-down stretch

I set up the indoor bike trainer and biked for 40 minutes (5 min in middle gears + 5 min on the big wheel x 4) followed by a shoulder workout and some core.

I had a busy day at work today; I was moving around a lot. I like days like that. Tonight I'm trying to take it easy so I will be sure I can run my 18-20 miles tomorrow. I had salmon and veggies for dinner, and now I'm sipping down some good ol' H2Ooooohyeah. I've been dehydrated all week long...

Hilly 18 mile run. Felt a little difficult.Very cold outside.