Weekly Work Outs 6/20 – 6/25

Did anyone hear the new Adele album 25????? I mean I expected it to be good, but holy hell, I can’t take it off repeat! I’m obsessed with Sweetest Devotion – if you didn’t listen to it, do yourself a favor! The best part about this woman is that she put the whole damn album on Spotify… I love her. Honest to god, woman crush.

All I want today is some fresh air and a cold cocktail… is it bad I’m craving a drink at 10am? Whatever, it’s Saturday… so it’s ok, right? At least I’m telling myself that. We’re on the move today (again), we have our last wedding of the summer today. But another wedding, means another hotel workout for this morning. Last wedding of the summer though, so I can’t complain too bad – it’s just tough when they are back to back.

Anyways, next month is finally our yearly beach vacation, and I can’t wait! But it also means I will be getting really strict with food and workouts for the next couple weeks. So after this weekend, I’m battening down the hatches and getting to work. Got to make sure I’m beach ready!

I track all of these workouts this week with the FitList App

Monday

Cardio: Treadmill Run 5 miles (41:20)

Lift:

  • Barbell Squat 3×8 115lbs
  • Weight Oblique Crunch 3×12 45lbs
  • Barbell Deadlift 3×8 100lbs
  • RDLs 3×10 70lbs

 

Tuesday

Cardio: Interval Sprints

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:

  • Tricep Dips 36 Bodyweight
  • Seated Cable Row 3×10 70lbs
  • Bicep Curls/Shoulder Press 2×8 15lb dumbells
  • Weighted Toe Touches 3×10 10lb medicine ball
  • Medicine Ball Crunches 3×12 10lbs
  • Planks 2x45seconds and 1x1minute
  • Overhead lunge 2×7 each leg 35lbs
  • Assisted Pull-Up 15

 

Wednesday

Cardio: 2-mile test, total time of 13:35 (6:47 pace)

Lift:

  • Barbell Squat 3×8 115lbs
  • Weight Oblique Crunch 3×12 45lbs
  • Barbell Deadlift 3×8 100lbs
  • RDLs 3×10 75lbs
  • Back Bends 25 10lb weight
  • Hanging Knee Raise 20 reps
  • Decline Crunch 22reps

 

Thursday

Rest Day 🙂

 

Friday

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

Lift:

  • Barbell Deadlift 3×8 100lbs
  • Sumo Squats 20 at 55lbs
  • Assisted Pull Ups 25reps
  • Hanging Knee Raise 25 reps
  • Decline Crunch 30reps

 

Saturday

Cardio: Easy run 5k

Lift:

  • Tricep Dips 36 Bodyweight
  • Bicep Curls/Shoulder Press 2×8 15lb dumbbells
  • Weighted Toe Touches 3×10 10lb medicine ball
  • Medicine Ball Crunches 3×12 10lbs
  • Planks 2x45seconds and 1x1minute
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