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7/31-8/5 Work Outs

05 Aug

Saturday, July 30th – 8.68 mile run in 1hr 25 min, 4 mile leisurely bike ride

Sunday, July 31st – REST DAY

Monday, Aug 1 – Arms, 3 rounds of :

  1. Assisted pull ups (55.3# on machine) 5 reps
  2. Decline push-ups (2ft) 5 reps
  3. Bicep curls (10#) 10 reps 1x
  4. Hammer Curls (10#) 10 reps, 1x
  5. Wide/Angled Bicep Curls (10#) 10 reps – elbows @ sides, hands 45 degrees outside of hips
  6. Prone Tricep Extension (10#, 10#, 5#) 10 reps, 1x
  7. Cable Shoulder Pull (20#) 12 reps
  8. Tricep Pushdown (20#) 12 reps
  9. Abs, 100 reps total

Tuesday, Aug 2 – Run & Legs

Run 45 minutes, 10 minute mile pace with intermittent sprints

  1. Ball on the Wall Squat, 15 reps x 3
  2. Hamstring Curls on Ball, 15 reps x 3
  3. Abductors on Ball 15 reps x 2
  4. Adductors on Ball, 15 reps x 2
  5. Back Extension on Ball, 20 reps x 2
  6. Leg Hyper Extension on Ball, 15 reps x 2
  7. 50m walking lunges x 2

Wednesday, Aug 3 – Arms – Repeat Monday’s workout

Thursday, Aug 4 – Legs – Repeat Tuesday’s legs, 3x on Abductors & Adductors

Friday, Aug 5 – Run – 10 minute warm up + (jog two telephone poles, run two or three telephone poles, sprint 1 to 3 telephone poles) x 5) +10 min run home = 4.5 miles in 45 minutes.

 

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