Weekly Workouts 6/12-6/18

I literally crawled back to my hotel room this morning. Typically, I love the feeling of sore muscles, it makes me feel like I’m accomplishing something, but the thought of wearing heels and dancing today for the wedding is making me cringe. Last Saturday it poured all day, and I was dying to get out for a long run, so I postponed it until Sunday, but Sunday didn’t turn out any better. Plus, I had a few too many the night before watching US Men’s Soccer.  So instead of just going for a long easy run, I wanted to sweat some stuff out. I looked up interval runs on Map My Run, and found an awesome 5+ miler that ended up kicking my butt.

Today I’m going to have to use the hotel gym for my workout, so I’m going to do this run again. What the hell right? I just know my dress is pretty form fitting, and the cocktails will be flowing – so let’s make some room! I also got an email from the groom last night about a ‘pre-wedding basketball scrimmage’ at the church, so of course I’m participating in that. I never pass up the opportunity to throw down, plus I get to wear my sweet basketball shoes again.

Back to my dress though, I freakin love it! I found it at a small boutique in our town, tried it on and it fits beautifully! The material is flattering, and there’s cut outs in the side. It’s on sale too ($40 knock down), so if your looking for a sophisticated/sexy dress for an upcoming wedding or event, try this one out!

Ok, let’s get to the workouts…

Sunday

Cardio: Interval Run

  • Warm up: 13m at 9:00 pace
  • Fast: 3x5m at 6:55 pace with 5m recovery at 9:00 pace in between
  • Cool Down: 10m at 9:00 pace

 

Monday

Cardio: Treadmill Run 3.5 miles (28:00)

Lift:

  • Barbell Squat 3×8 110lbs
  • Weight Oblique Crunch 3×12 40lbs
  • Barbell Deadlift 3×8 100lbs
  • RDLs 3×10 70lbs
  • Lunge w/ Back Foot Elevated 2×8 40lbs per leg

 

Tuesday

Cardio: 2mile test, 13:46 (74 seconds taken off from last week)

Lift:

  • Tricep Dips 30 Bodyweight
  • Seated Cable Row 3×10 60lbs
  • Bicep Curls/Shoulder Press 2×8 15lb dumbells
  • Weighted Toe Touches 3×10 10lb medicine ball
  • Medicine Ball Crunches 3×12 10lbs
  • Planks 3x45seconds

 

Wednesday

Cardio: Interval Run (treadmile)

Warm Up: 9mins at 8:30 pace

Fast: 10×40 sec sprints at 6:00 pace, rest for 20 seconds in between

Cool Down: 5mins at 8:30pace

Lift:

  • Barbell Squat 3×8 110lbs
  • Weight Oblique Crunch 3×12 45lbs
  • Barbell Deadlift 3×8 100lbs
  • RDLs 3×10 70lbs

 

Thursday

Warm Vinyasa Yoga: 1hr 15min

 

Friday

Cardio: Easy 4 mile run – 32:52 (8:10 pace)

Lift:

  • Barbell Squat 3×8 110lbs
  • Weight Oblique Crunch 3×12 45lbs
  • Barbell Deadlift 3×8 100lbs
  • Lunge w/ Back Foot Elevated 2×8 40lbs per leg
  • Seated Cable Rows 3×10 70lbs

 

Saturday

Cardio: Interval Run

  • Warm up: 13m at 9:00 pace
  • Fast: 3x5m at 6:55 pace with 5m recovery at 9:00 pace in between
  • Cool Down: 10m at 9:00 pace

Oh, and of course played some basketball

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s