Workout Wrap-Up 6/16-6/22

They’re BAAAACK!

My workouts, that is.  Officially have started a training schedule that, for the first four weeks, looks something like this:

Monday: Rest
Tuesday: Run, Biceps, Back, & Shoulders
Wednesday: Cross Train (Yoga), Triceps & Chest
Thursday: Run, Legs
Friday: Cross Train, Rest, or Short Run, Biceps, Back, & Shoulders
Saturday: Long run (pushing distance PRs)
Sunday: Cross Train, Triceps & Chest

Pretty easy to follow, which I like.  And fairly flexible, all things considered.  If I’m not feeling 100% (like Sunday), I can take it a little easier with lower weights, less reps, or a shortened run.

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Tuesday

Run
3 miles (broke it up into .75 miles/2.25 miles)
322 cals (according to HRM)

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Weight Training (Sets/Reps/Weight)
44:19
330 cals

Warmup Burpees 3/10/BW
Warmup Squats 3/10/BW
Abs Plank 3/30s
Abs Mountain Climbers 2/10
Abs Russian Twists 2/10
Abs Crunch 2/10
Abs Reverse Crunch 2/10
Biceps Dumbbell Curl 3/10/10
Biceps Hammer Curl 3/10/10
Back Inverted Row 3/10/BW
Back Dumbbell Row 3/10/12.5
Back Lat Pulldown 3/10/45
Back & Abs Standing Cable Pulldown 3/10/30
Shoulder Dumbbell Shoulder Press 3/10/7.5
Shoulder Front & Lat Raise 3/10/7.5
Shoulder Shrug 3/10/12.5

Wednesday

Yoga
1hr 10min
230 cals

Weight Training
28:49
117 cals

Abs Side Plank 2/30s each side
Abs Side Crunch 2/15 each side
Abs Hip Cross 1/10
Abs Dumbbell Sidebend 1/10/8
Abs Cable Press 3/10/10
Chest Incline Pushup 3/10/BW
Chest Dumbbell Chest Press 3/10/15
Chest Dumbbell Fly 3/10/10
Tricep Tricep Pulldown 3/10/20
Tricep Tricep Barbell Extension 3/10/20
Forearm Wrist Curl & Extension 3/10/5

Thursday

Run
3 miles (broke up into 1.5 mile/1.5 miles)
297 cals (HRM)

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Weight Training
30:46
220 cals

Legs Hip Raise 3/10/BW
Legs Single Leg Hip Raise 2/10 (ES)
Legs Barbell Deadlift 3/10/22
Legs Standing Cable Abductors 3/10/7.5 (ES)
Legs Kettlebell Swings 3/10/12
Legs Squats 3/10/10
Legs Sumo Squats 3/10/10
Legs Walking Lunge 2/10/10
Legs Calf Raises 3/10/10
Legs Calf Raises (1st Position) 3/10/10
Legs Calf Raises (Pigeon Toed) 3/10/10
Legs Bulgarian Split Squat 3/10/10

Friday

Weight Training
44:48
222 cals

Warmup Squats 3/10/BW
Abs Plank 3/30s
Abs Superman 3/10s
Abs Bicycle Crunches 2/15
Abs Crunch 2/15
Abs Reverse Crunch 2/15
Biceps Dumbbell Curl 3/8/12.5
Biceps Hammer Curl 3/8/12.5
Back Inverted Row 3/10/BW
Back Dumbbell Row 3/10/15
Back Lat Pulldown 3/10/60
Back & Abs Standing Cable Pulldown 3/10/37.5
Shoulder Dumbbell Shoulder Press 3/10/10
Shoulder Front & Lat Raise 3/10/7.5
Shoulder Shrug 3/10/15

Saturday

Run
4 miles (nonstop)
412 cals (HRM)

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Sunday

Walk
Woke up feeling really shitty, so I used today to just walked around the Hill for a bit after my (super super short chill) workout.  Farmer’s Market!

Weight Training
22:26
100 cals

Abs Cable Press 3/10/15
Chest Incline Pushup 3/10/BW
Chest Dumbbell Chest Press 3/10/15
Chest Dumbbell Fly 3/10/15
Tricep Tricep Pulldown 3/10/20
Tricep Tricep Barbell Extension 3/10/20

Summer Fitness Goals:
To run a 10K (a race may not happen this summer due to scheduling, but 6.2 miles is the ultimate goal)
To be lifting at least 30% heavier on all the above exercises
20% Body Fat (<-trying not to aim for a goal weight, but I think a goal body fat percentage is a healthy way to gauge my progress)

Other summer things:
Trying to learn more about craft beer this summer, specifically about the more local breweries.  Goal this summer?  To hit every brewery in Seattle.

Totally doable.

But I got this book at Book Larder (the *BEST* local book store…all food/cooking books!!!) and hit up the QFC in UVillage to grab some single random beers.  Didn’t love the S’mores, the bacon was not bacony at ALL, but the Oatmeal Stout was good.  Follow me on UnTappd, I’ll be logging my beer adventure there!
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And my new favorite thing?  GRILLED AVOCADO.  Made these steak & avocado skewers ala Cooking Light, and fell in love.  Found my new favorite easy kabobs!

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