I could hardly wait for the morning to come. I was ready for a kick butt workout in the gym. My body was craving it and so was my mind. In the gym today, I ran 20 minutes of intervals and lifted my pecs and triceps.
Here is what I did for my intervals as far as speed goes. I am coming off a hip and back tweak so I didn’t run faster than 9.0 (I usually never run faster than 10.0):
- 0-1 minutes: 4.0
- 1-2 minutes: 7.6
- 2-3 minutes: 4.0
- 3-4 minutes: 8.0
- 4-5 minutes: 4.0
- 5-6 minutes: 9.0
- 6-7 minutes: 4.0
- 7-8 minutes: 8.6
- 8-9 minutes: 4.0
- 9-10 minutes: 8.0
- 10-11 minutes: 4.0
- 11-12 minutes: 9.0
- 12-13 minutes: 4.0
- 12-14 minutes: 8.6
- 14-15 minutes: 4.0
- 15-16 minutes: 8.0
- 16-17 minutes: 4.0
- 17-18 minutes: 9.0
- 18-19 minutes: 4.0
- 19-20 minutes: 8.6
- 20-21 minutes: 4.0
After the intervals were over I did my strength workout. I kept the exercises limited and really focused on going slow. By the end of my workout my pecs and tris were shaking uncontrollably and basically still are.
- Chest Press- 25lbs 12 reps and 4 sets
- Pec Fly- 15lbs 15-10 reps and 4 sets
- Triceps Pull Down on Cables- 40-50lbs 10 reps and 4 sets
- French Press- 10lbs 10 reps and 4 sets
- 1 Arm Extension- 10lbs 10 reps and 4 sets
- Bench Dips- Failure 2 sets
Here are my heart rate stats:
- Time: 00:58:26
- Calories: 434 (35% fat)
- Max Heart Rate: 199bpm (103% max)
- Average Heart Rate: 146bpm (76% max)
Since I took the strength training slow today, I had a lower overall calorie count and also average heart rate. My after burn should be significantly higher though. I think I am going to change my workout routine slightly and I’ll post it on here once I make the changes.
Breakfast today is a cup of hot lemon water, one cup of black coffee and 2 eggs with one slice of dry Ezekiel Low Sodium 4:9 bread. Yum! Finally a change in breakfast! Before I head off to work, I’ll have a flaxseed and chia seed drink.
Motivation for Today: Mexico (it will probably be my motivation for the next 24 days!)
Three Things I am Thankful for Today: 1- The miners getting rescued 2- That is Fall 3- My Mom comes to Arizona tomorrow (I can’t wait!) : )
My Goal for the Day: Get all my work done today, which is a lot. Clean the house for my Mom’s visit and do a pilates DVD tonight when I get home to relax!
Motivational Quote of the Day: The greatest mistake you can make in life is to continually be afraid you will make one. -Elbert Hubbard
What are you doing for a workout today?