Weekly Workouts 5/16-5/21

This week the mix of long work hours and heavier weights caught up to me. I found a huge knot in my back/shoulder blade area on Wednesday that I had to take it easy for the remainder of the week.

Luckily, in college I spent a lot of time in the training rooms so I knew just what to do. Honestly what I wouldn’t do to have access to a training room. I’ve contemplated going to the local university in town and pretending I’m a student to get access to an ice bath, or a stim-machine. I chicken out everytime though. Instead, I went to Dick’s Sporting Goods, bought a lacrosse ball and rolled it out on my back– oh, and iced the hell out of it. By Friday I was almost back to normal.

Today, we have some family stuff going on in the morning so I dragged not only my butt but my husband’s to the gym at 5:30am. (I thought he was going to kill me) We got a good sweat in, and now were ready to take on the day. 

Here’s what my work out’s looked like for this week, if you need any explanations or have any exercises that I might like let me know! I’m always looking for new lifts!

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 @ 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

 

Tuesday

Cardio: Short outside run of a 3.5 miles at an average pace of 8:15

 

Wednesday

Slept in 🙂

PM: Outside 4 mile run, pace of 8:10

(Knot was found)

 

Thursday

Off Day

 

Friday

Cardio: Run 3.11 miles on treadmill – speed of 7.5

Lift:

  • Sumo Squats 3 sets of 10 @ 45llbs
  • Suitcase Crunches 3 sets of 10 w/ 8lb ball
  • Planks 3 for 30seconds

 

Saturday

Cardio: Run 3.5 miles on treadmill – speed of 7.5

Lift:

  • Sumo Squats 3 sets of 10 @ 45llbs
  • Suitcase Crunches 3 sets of 10 w/ 8lb ball
  • Planks 3 for 30seconds
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