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Week 5
This week there is change afoot. The
last month was dedicated to getting back to a fitness level that will
allow me to push harder in the next month. Lots of intense weight training
and other really agonizing things await...
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Monday Morning 7:35 am
Treadmill
3.5 Miles 55:30 minutes
518 Calories incinerated
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Monday Morning
8:43 am to 9:08 am 25 minutes
60 second rest between sets/no rest between exercises
Train to failure in 5-8 reps
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| Lat. Pull Downs |
8/8/7/8 |
105/120/135/120 |
| Seated Rows |
8/8/8 |
90/105/120 |
| Seated Press |
8/8/6/6 |
85/105/115/105 |
| Upright Rows |
10/8/8 |
50/70/90 |
| Shrugs |
8/8/8 |
40 |
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Tuesday Morning 7:30 am
Treadmill
3.5 miles 60 minutes
500 calories vaporized
Tuesday Evening 3:30 pm
Swim 60 minutes concentrating on
form and stroke mechanics
Watched poolside catfight.
Tuesday Night 10:30 pm
Treadmill
30 minutes 1.75 miles
250 calories dissolved
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Wednesday Morning 8:10 am
Treadmill Interval 2
3.5 MPH & 4.5 MPH
60 minutes
3.68 miles 674.5 Calories flushed
Wednesday Morning 9:20 am - 9:55 am
60 second rest between sets/no rest between exercises
Train to failure in 5-8 reps
| Bench (smith machine) |
6/8/6/5 |
155/125/135/135 |
| Cable Flyes |
3X8 |
30/50/50 |
| Lying Tricep Extensions |
4X8 |
65 |
| Tricep Pushdowns |
3X8 |
110 |
| Preacher Bench |
4X8 |
65 |
| Hammer Curls |
3X8 |
25 |
Wednesday Night 10:00 pm
Treadmill Interval 2
3.5 MPH & 5 MPH
4.05 Miles 60 minutes
735.4 Calories Phasered
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Thursday Off
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Friday Morning 7:15 am
Treadmill Interval 2
3.5 MPH & 5 MPH
2.40 Miles 40 Minutes
445 Calories Abolished
Friday Morning
8:00 am - 8:30 am
60 second rest between sets/no rest between exercises
Train to failure in 5-8 reps
| Squat (Smith Machine) |
4X8 |
105 |
| Leg Extensions |
4X8 |
80/90/105/115 |
| Seat Calf Raises |
15/14/15/15/12 |
80 |
| Crunches |
4X20 |
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Saturday Morning 7:30 am
walked 3.5 miles in 60 minutes
Saturday Morning 9:00 am
Stationary bike intervals 35 minutes
Saturday Morning 9:40 am
Swim 10 X 25 yards
2 minute rest between
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Sunday Off
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back to journal
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