SDTRI619’s BodyBlog

Ran a distance of 3.2 miles.
Run Time:  31:19
Avg. Pace: 9:46/mi
Best Pace:  7:01/mi
Calories: 468 cal

1st mile:  9:45/mi  142 Cal
2nd mile:  9:36/mi  139 Cal
3rd mile:  10:02/mi 155 Cal
.20 mile:  9:19/mi 32 Cal

Only cardio today due to lack of time.

Did an easy jog at a pace of 9:40/miles completing 5K distance.

CARDIO:

Recumbent Bike for 30 minutes

Leg day

Cardio:

Time:  32:09
Distance: 3.20 miles
Avg. Pace:  10:02/mi
Best Pace:  08:06/mi
Calories:  465

Woke up as usual at 2:50 am.

CARDIO:
Distance: 5K
Avg. Speed:  6.0 mph
Incline:  1.0%
Avg. per minute mile:  10 minutes/mile
Total Time:  31:04 Minutes
KCal:  392
Vertical Distance:  164 Ft
Avg. HR: 160

Shoulders all done in a superset fashion with no breaks in-between sets and/or change of exercise.

Overhead DB Press, Front Raises, Lateral Raises, Rear Delt Raises 1st set 10 lbs. (12 REPS)  2nd set 95 lbs, and 3rd set 100 lbs.  2nd and 3rd at 10 reps

Abs:
One set of Bicycles, Roman Chair Leg Lifts, Crunches, Side Bridges, and Plank

Took a break today.  Woke up at 2:50 am as usual, but I felt a little drained so I decided to take a break.

Woke up again at 2:50 am so that I do not have to deal with the crowds at the gym.

Ran up to a 5K distance.  Very slow jog at a pace of 5.6 mph.  Took a total of 33:24 minutes to complete 5K distance and at a 1.0% incline (Vertical distance of 165 Feet)

Today is leg day.  Again as in my same fashion, no rest in between sets and switching to other exercises.

Legs:

Squats:  3 sets of 10 reps
Leg Ext: 1st set 90 lbs.  2nd set 95 lbs, and 3rd set 100 lbs.  All at 10 reps
Hamstring Curls:  1st set 90 lbs.  2nd set 95 lbs, and 3rd set 100 lbs.  All at 10 reps
Abductors:  1st set 60 lbs.  2nd set 70 lbs, and 3rd set 70 lbs.  All at 10 reps
Adductors:  1st set 60 lbs.  2nd set 70 lbs, and 3rd set 70 lbs.  All at 10 reps
Calf Raises:  1st set 165 lbs.  2nd set 165 lbs, and 3rd set 165 lbs.  All at 10 reps

Abs:  

Only one set of Bicycles, Roman Chair Leg Lifts, Crunches, Side Bridges, and Plank

April 30:

Woke up early morning again (2:50 am) and was experiencing some pain on my left hip flexors.  Due to the pain, I just walked on the treadmill.  The stats for that are as follow:

16:40 minutes at an incline on the treadmill at 3.4%, avg speed of 3.6 mph for a distance of one mile.

For strength training for this day was all chest and abdominal exercises.  Just the basics with no rest at all between sets and change of exercises.  Maybe just a lil rest when changing out the weights and walking over to the next exercise equipment.

Incline Bench:  1st set of 95 lbs. 10 reps
                     2nd set of 115 lbs. 10 reps
                     3rd set of 115 lbs. 7 reps

Flat Bench:  1st set of 95 lbs. 10 reps
                 2nd set of 115 lbs. 8 reps
                 3rd set of 115 lbs. 5 reps

Decline Bench:  1st set of 95 lbs. 10 reps
                      2nd set of 95 lbs. 10 reps
                      3rd set of 95 lbs. 10 reps

Pec Deck Machine:  1st set of 60 lbs. 10 reps
                           2nd set of 75 lbs. 10 reps
                           3rd set of 60 lbs. 10 reps

Abs (performed in a superset fasion):

Bicycles 3×10 sets
Roman Chair Leg Lifts 3×10 reps
Side Bridges 3 x 2 sets of 10 sec holds
Plank  3 x 2 sets of 10 sec holds

April 28:
Ran for a distance of 3.19 miles which took a total run time of 33:11 minutes.  Real easy jog at a very slow pace of 10:24/mile with a best pace of 8:36/mile.  According to my Garmin 201, I burned a total of 485 calories.

April 29th:

Went to the gym and road on the recumbent bike for 30 minutes and went to a distance of 8.25 miles.  Went immediately to the weigth room area and worked on my back.  Here are my stats for my back exercise workout:

Pull Ups:  1st set 8 reps
              2nd set 3 reps
              3rd set 3 reps

Lat Pull Downs:  1st set 100 lbs 10 reps
                       2nd set 100 lbs 10 reps
                       3rd set 100 lbs 10 reps

Seated Rows:  1st set 100 lbs 10 reps
                    2nd set 100 lbs 8 reps
                    3rd set 100 lbs 7 reps

Hi Rows on the Hammer Strength Machine:  1st set 90 lbs 10 reps
                                                            2nd set 140 lbs 8 reps
                                                            3rd set 90 lbs 10 reps

Bent Over Rows:  1st set 105 lbs 10 reps
                         2nd set 105 lbs 10 reps
                         3rd set 105 lbs 6 reps

Low Back Ext. Machine:  1st set 70 lbs 10 reps
                                  2nd set 70 lbs 10 reps
                                  3rd set 70 lbs 10 reps

Abs (All done with no rest superset fashion):
3 set of 10 Bicycles
2 sets of 10 Roman Chair
2 sets of 10 Crunch
2 sets of 2×10 sec Side Bridges
2 sets of 2×10 sec Plank

Woke up early this morning at 2:50 am.  Hit the gym to run on the treadmill for one hour.  Just did a real easy slow jog averaging 5.4 mph.  So obviously, I ran for an hour so total mileage 5.4 miles and an average heart rate of 157.