Mid Week

29 Sep

Happy Hump Day!

Keith and I just got back from the gym and I am so sore!  I haven’t been this sore in years!  My legs feel like deadweight as do my shoulders.  Here is my exact workout that I did yesterday.

20 minutes of running intervals- I walk for a minute at 4.0 and then run for a minute at 8.0-9.0.  I do play around with the incline as well, I might put the incline at a 6% grade and run at 6.6 or 7.0.

After my quick intervals I went on to legs in this particular order (I did 3 sets of everything)

  • Squats- 30lb dumb bell (15 reps)
  • Plie Squats- 20lb dumbbell (15 reps)
  • Walking Lunges- 2/10lb dumbbells (15 reps/leg)
  • 1 Leg Stand Ups off a bench (10 reps)
  • Leg Extension Machine- 45lbs (15 reps)
  • Hamstring Ball Curl into Bridge (15 reps of each)
  • Jumping Squats (15 reps)
  • Deadlifts- 2/30lb dumbbells (10 reps)

Next I moved onto shoulders.  (I did 3 sets of each exercise as well)

  • Shoulder Press- 15lb dumbbells (15 reps)
  • Lateral Raise- 8lb dumbbells (10 reps)
  • Rear Delt- 8lb dumbbells (15 reps)
  • Ceiling Boxing- 5lb dumbbells (20 reps/arm)
  • Incline Shoulder Raise- 5lb dumbbells (15 reps)

During the shoulder and leg exercises if I saw my heart rate drop too low, I would add bursts of 25 jumping jacks, 50 butt kicks or 50 high knee raises.  Once my heart rate was back up I continued on with the strength training.

This morning at the gym, I ran for 60 minutes.  Here is what my heart rate monitor informed me of my run:

  • Time: 1:00:12
  • Calories Burned:  608 (20% fat)
  • Max Heart Rate: 197bpm (102%) (my max is 193- I’ll have to look into this to make sure its okay to be working out above your max hr for a long period of time)
  • My Average Heart Rate:  174bpm (90%)

I got a little paranoid and started slowing down anytime I noticed my heart rate was above my max.  I typically like to run 8:34-9:05 minute miles, taking walking breaks when I need them, but today my pace was slower due to my concern about my heart rate.  I ended up running about 5.3 miles in an hour. 

Has anyone else used a heart rate monitor and saw they were working out above their max heart rate?

Now onto breakfast.  Nothing special today, actually its the same as yesterday.  PB toast on Ezekiel bread with hot lemon water and black coffee.  Before work I will make my flaxseed and chia seed drink!



Yes, that is a lot of pb on my toast!  So good!



One Response to “Mid Week”


  1. Firehouse and Morning Meditation « Balanced Healthy Life - October 6, 2010

    […] be sore for 5 days again, like I was last week.  If you are curious of the exercises I did, click here.  Here is my HR monitor report of my […]

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