Helllooooo out there? Knock knock??? Anybody reading this? Helllooooo???? Well, glad I decided to start a workout log! Bumpin this back to the top..at least for a few minutes.
Started second week of Break-In, I know Booorrrrinnnnggggg. But I am following the rules and doing it the way NROL says...
Break In Workout B:
Warmup was lunges with twist, t-pusups, etc...
Deadlifts:
Warmup 45lbs x 10
Set 1 85lbs x 15 rest 60
Set 2 85lbs x 15 rest 60
Increased another 10lbs here. Felt hard, but I could do it.
Step Ups: Superset with Dumbbell one-arm shouler press
Set 1: 20lb DB x 15* 60 sec rest
Set 2: 20lb DB x 15* 60 sec rest
no increase today, may try 25s next time.
One Arm Dumbbell Shoulder Press
Set 1: 20lb DB x 15* 60 sec rest
Set 2: 25lb DB x 15* 60 sec rest
Used 25lbs second set, felt good. Next time both sets 25.
Close-Grip Lat Pulldown: Superset with Reverse Crunch
Set 1: Plate 8 x 15 60 sec rest
Set 2: Plate 8 x 10 then plate 7 x 5 (arrgh!) 60 sec rest
Same as last time, hard to do 8plate at 15 both sets. Arrgh.
Reverse Ball Crunch:
Set 1: BW x 20 60 sec rest
Set 2: BW x 20 60 sec rest
After doing weights, I did intervals on the Treadmill. Went like this:
5 min warmup at 6.0-6.2
Intervals:
1) 8.0 x 45 sec
90 second 6.2
2) 8.5 x 45 sec
90 second 6.4
3) 8.8 x 45 sec
90 second 6.4
4) 9.0 x 40 sec
90 second 6.2
5) 9.0 x 30 sec
90 second 6.2
6) 9.0 x 30 sec
cool down.
Total 2.20 miles, 20 minutes.
Done, good.
Deb