1-3-08
Warmup
abs
1 mile run at 8:38
pushups
incline dumbell bp 1x7 at 40 lbs
Hyp I 8A
Dumbell Incline bench press
1x15 at 50 lbs (+5)
1x13 at 50 lbs (failed to do all reps at +5 lbs increase)
1x11 at 45 lbs same as last time
Cable Seated Row
2x15 at 110 (+10)
1x15 at 100 same as last time
Dumbell shoulder press
1x11 at 25 (failed to do all reps with a 5 lbs increase)
2x15 at 20 same as last time
Wide Grip Lat Pulldowns
1x10 at 90lbs (failed to do all reps with a 10 lbs increase)
1x13 at 80lbs (failed to do all reps with same weight as last time)
1x15 at 70 lbs (-10 lbs)
Close Grip Bench Press
1x15 at 95 lbs (+5 lbs increase)
1x11 at 95 lbs (failed to do all reps with +5 lbs increase)
1x15 at 85 lbs (-5 lbs from last time)
High Pull
3x15 at 70 lbs (+10 lbs increase from last time)
Swiss Ball Crunches
3x15 at 35 lbs (+10 lbs increase from last time)
1/2 Marathon Training
3 miles at 25:35 for a 8:32 pace. This is my goal 1/2 marathon pace.
I am really getting to dread the 3x15 day no matter what it is, upper body or lower. I would have to look through my logs but I don't think since I increased my weights I have ever hit all 3 sets with a increase in weights. Should I care more about increases or hitting all the reps?????? Or is how I am doing it ok! I try the increase on the first rep and then if I hit it try again. If I fail on the second drop down in weight. If I fail on the first I drop down in weight. I don't know if this is a good thing or not. Either way the 3x15 with 30 sec rest SUCKS!!! But it is one heck of a workout. My arms were on fire after.
The pace run was good. My legs are getting tired from the tempo run yesterday and then today's pace run. I was not suppose to do the pace run today, but I have the 5x5 lower body tomorrow and did not think I would be able to run a pace run after that. I will have to keep adjusting my marathon training around the NROL workouts for now. I think the holiday also messed up my schedule a bit, so next week should be a better judge of things.
|