blueollie

Workouts: something different

Photo on 2012-12-10 at 11.19

Workout notes: weights plus a 5K treadmill run.

Weights: rotator cuff (as usual). 5 sets of 10 pull ups (usual)
Bench press: 10 x 135, 9 x 170, then two sets of 10 x 60 lb. dumbbells. I am getting used to this motion, so I kept it easy.
rows: 3 sets of 10 x 60 dumbbells. Incline: 8 x 135, 7 x 135, super sets with 3 sets of 10 x 160 pull down.
Military: 12, then 10 x 50 dumbbell military (getting them into position is the biggest challenge), then 10 x 70 (each arm) machine.
Superset with curls: 10 x 30 dumbbell, 10 x 52.5 pulley, 10 x 70 curl machine.

I also threw in abs for rest sets and afterward.

Then the run: it was on the treadmill: mile 1 I gradually upped the incline 2 one and upped the speed; 10:16 was the first mile.
then I upped the speed every minute to get to mile 2 in 19:05 (8:49 second mile). Then I kept upping the speed to get to mile 3 in 26:55 (7:50 final mile) then 27:43 for 3.11 miles (5K). It was work, but it felt good; I hit a 7:30 pace for the last .35 miles or so.

The gym was pretty empty.

Oh, the photo: my weight lifting may have not made me strong. It may have not given me visible muscles. But it has given me hand calluses. :-)

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December 10, 2012 - Posted by | running, weight training | ,

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