Tuesday, April 16 2013

Below is what I did for my workouts today.

Movement:

• 14,520 Steps

Resistance Training:  Shoulders/Arms

1. Shoulder Tree (Incline Rear Delt Flyes, Side Raise, Front Raise): 3 Sets X 30 Reps
2. Dumbbell Shoulder Press (Done as a Wave Load):  30 X 8, 35 X 6, 40 X 4; 35 X 8, 40 X 8, 45 X 4
3. Barbell Biceps Curl (Done as a Wave Load):  50 X 8, 55 X 6, 60 X 4; 55 X 8, 60 X 6, 65 X 4
4. V-Bar Triceps Pushdowns with back supported on pad (Done as a Wave Load):  5 X 8, 6 X 6, 7 X 4; 6 X 8, 7 X 6, 8 X 4

Key Point: I would have liked to get one more exercise each of Biceps and Triceps but ran out of time today.

Energy Systems Training:  Zone 3 Time Trial on the Treadmill

• Warm-Up (15 Minutes)
• 2 minutes @ 4.9 mph
• 2 minutes @ 5.3 mph
• 2 minutes @ 5.7 mph
• 2 minutes @ 6.1 mph
• 2 minutes @ 6.5 mph
• 2 minutes @ 6.9 mph
• 3 minutes @ 2.8 mph to cool down
• Workout
• 10 minutes @ 8.0 mph
• 10 minute cool down of walking the track