Weekly Workouts 5/9-5/13

THANK GOD it’s the weekend!! Like really, thank god! Why when you have something awesome planned on the weekend does the whole week seem to take forever?!

You might be asking what awesome thing do I have planned? This weekend is going to be a fun-filled crazy one, one of my amazing girlfriends is having her bachelorette party …so liver and legs – prepare yourselves for some booze and heels!

I’m so sore today, I’ve been slowly upping my weights and my legs feel completely dead– I’m walking like a baby giraffe. Ughh. These deadlifts and squats better be transforming my back side into something amazing…

I went extra hard this week, not taking a rest day, I’m terrified for my body on Sunday. It’s been a while since I’ve had a booze filled weekend, and hopefully I’m ready – I think my wedding was the last time. It’s always a test to try to stay strong with a healthy mentality when you haven’t seen friends in a while and your gathering for a celebration. My goal is to stay away from the baked goods (why are there always baked goods for parties?!), away Screen Shot 2016-05-12 at 7.16.16 PM.pngfrom the beer, and no bread – except for my 2:00AM slice of pizza 😉

I’m hoping to get a short run in today – maybe even convince my bestie to join me. It’s crazy not to move around and get some fresh air when you wake up to this view!

May the odds be ever in your ( and my) favor!

Weekly Workouts

Monday

Cardio:

  • Run 4.0 miles on treadmill (alternating speeds)
  • Miles 0-0.5 miles warm up (speed 6.7)
  • Miles 0.5-1.0 increase to higher jog (7.0)
  • Miles 1.0–3.5 alternate speeds of 7.5 and 8.0 for every quarter of a mile
  • Miles 3.5-4.0 increase 0.1 speed every 0.1 mile
  • Walked 0.15 to cool down

Lift:

  • Back Squat 3 sets of 10 @ 110llbs
  • Barbell Deadlift 3 sets of 10 @ 90lbs
  • Weighted Oblique Crunch 3 sets of 12 @ 45lbs
  • Suitcase crunches 3 sets of 15 with 10lb medicine ball
  • Overhead lunge w/ barbell 2 sets of 10 @45lbs
  • Seated Cable Row 3 sets of 10 @ 55lbs

Tuesday

Cardio: Short outside run of a 5k (3.11miles) at an average pace of 8:15

Wednesday

Cardio:

  • Run 4.0 miles on treadmill (alternating speeds)
  • Miles 0-0.5 miles warm up (speed 6.7)
  • Miles 0.5-1.0 increase to higher jog (7.0)
  • Miles 1.0–4.0 alternate speeds of 7.5 and 8.0 for every quarter of a mile
  • Walked 0.15 to cool down

Lift:

  • Back Squat 3 sets of 10 @ 115llbs
  • Barbell Deadlift 3 sets of 10 @ 95lbs
  • Weighted Oblique Crunch 3 sets of 12 @ 45lbs
  • Suitcase crunches 3 sets of 15 with 10lb medicine ball
  • Overhead lunge w/ barbell 2 sets of 10 @45lbs
  • Seated Cable Row 3 sets of 10 @ 60lbs

Thursday

Cardio: Interval Sprinting (30 minutes) on the treadmill

  • Time 0:00-5:00 Warm up pace of 7.0
  • Time 5:00-6:00 Increase pace to 7.5
  • Time 6:00-6:40 Sprint at 10.0 pace
  • Time 6:40-8:00 Jog at 7.5
  • Time 8:00-8:40 Sprint at 10.0 pace
  • Time 8:40-10:00 Jog at 7.5
  • Time 10:00-10:40 Sprint at 10.0 pace
  • Time 10:40-12:00 Jog at 7.5
  • Time 12:00-12:40 Sprint at 10.0 pace
  • Time 12:40-14:00 Jog at 7.5
  • Time 14:00-14:40 Sprint at 10.0 pace
  • Time 14:40-16:00 Jog at 7.5
  • Time 16:00-16:40 Sprint at 10.0 pace
  • Time 16:40-18:00 Jog at 7.5
  • Time 18:00-18:40 Sprint at 10.0 pace
  • Time 18:40-20:00 Jog at 7.5
  • Time 20:00-20:40 Sprint at 10.0 pace
  • Time 20:40-22:00 Jog at 7.5
  • Time 22:00-22:40 Sprint at 10.0 pace
  • Time 22:40-24:00 Jog at 7.5
  • Time 24:00-24:40 Sprint at 10.0 pace
  • Time 24:40-26:00 Jog at 7.5
  • Time 26:00-30:00 Cool Down

Lift:

  • Dumbbell Bicep Curl and Shoulder Press 3 sets of 10 @ 12llbs
  • Tricep Dips 3 sets of 10 (BW)
  • Sumo Squats 3 sets of 12 @ 45lbs
  • Back Bends 3 sets of 15 with 10lb weight
  • Seated Cable Row 3 sets of 10 @ 65lbs

 

Friday

Cardio: easy 5 mile treadmill run total time 41:40 (8:20 pace)

Lift:

  • Back Squat 3 sets of 10 @ 115llbs
  • Barbell Deadlift 3 sets of 10 @ 95lbs
  • Weighted Oblique Crunch 3 sets of 12 @ 45lbs
  • Overhead lunge w/ barbell 2 sets of 10 @45lbs

 

 

 

 

 

 

 

 

 

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