Okay so I think the last post was Tuesday, Wednesday was just a walk because I wasn't able to go to the gym or run due to Cameron being sick and not able to sleep. I did take Dorian and Rocky for a walk that evening though, so that's good. By Wednesday night Cameron was feeling a lot better, possibly because I made him overdose on Vitamin C pills and Sunny D (two pills instead of the daily one), since he doesn't really get any Vitamin C.
Thursday went better, although it is already beginning to get more humid out and I doubt I will be taking Rocky further than 5 miles during any runs with him this Summer. It was 64 degrees, no wind whatsoever and 77% humid......... blah freaking blah!
Rocky and I ran 5.1 miles in 51:20 with an average pace of 10:04 min/mile.
Laps/splits were:
Mile 1 - 10:28
Mile 2 - 10:03
Mile 3 - 10:06
Mile 4 - 9:50
Mile 5 - 9:52
.1 - 9:47
Then I headed to gym for.. Shoulders & Delts, only about 41 minutes which I hate not being there longer than 50-60 minutes.
Focused on Shoulders this morning.
Dumbbell Lateral Raises: 15lbsX8reps, 10lbsX12reps, 15lbsX8reps, 10lbsX12reps, 15lbsX8reps, 10lbsX12reps
Converging Plate Loaded Overhead Press: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps
Shoulder Shrugs: 27.5lbsX12reps, 30lbsX8reps, 27.5lbsX12reps, 30lbsX8reps, 27.5lbsX12reps, 30lbsX8reps
Front Plate Raises: 35lbsX12reps, 35lbsX12reps, 35lbsX12reps, 35lbsX12reps, 35lbsX12reps, 35lbsX12reps
Later that day, I took Dorian and Rocky for another 3 mile walk.
Friday went off without a hitch as well, it was 64 degrees and 77% humid with no wind..... again, Rocky was a good sport about this but I knew he wouldn't be running with me this weekend due to it being much more humid.
We ran a slow 5.3 miles in 55:33 with an average pace of 10:17 min/mile, and 104 feet of elevation gain.
Laps/splits were:
Mile 1 - 10:51
Mile 2 - 10:16
Mile 3 - 10:25
Mile 4 - 10:11
Mile 5 - 9:56
.3 - 9:45
Then it was off to the gym for Back day, for about 54 minutes.
Wide Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
One Arm Dumbbell Row: 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps
Underhand Seated Cable Row: 60lbsX10reps, 50lbsX12reps, 60lbsX10reps, 50lbsX12reps, 60lbsX10reps, 50lbsX12reps
Parallel Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Machine Lat Pull Down: 100lbsX12reps, 105lbsX8reps, 100lbsX12reps, 105lbsX8reps, 100lbsX12reps, 105lbsX8reps
This morning went pretty good, Rocky didn't go with me as it was 88% humidity and 68 degrees... no freaking wind but some rain here and there which felt great. I ran 5.4 miles, the original plan was for 4 miles but I felt really good so I said screw it.
It was a fast run, a progressive run which I hope won't hurt tomorrow's 8-9 miler. I ran it in 52:16 with an average pace of 9:40 min/mile and 144 feet elevation gain.
Laps/splits were:
Mile 1 - 10:39
Mile 2 - 10:05
Mile 3 - 9:44
Mile 4 - 9:19
Mile 5 - 9:17
Mile 5.4 - 7:57
That last .4 miles was really good and I hope to see that pace more often in miles this year.
After my run, I headed to the gym for Biceps, Triceps and Chest Day
Standing Barbell Curls: 20lbsX12reps, 22.5lbsX8reps, 20lbsX12reps, 22.5lbsX8reps, 20lbsX12reps, 22.5lbsX8reps
Triceps Dumbbell Kickback: 15lbsX12reps, 20lbsX8reps, 15lbsX12reps, 20lbsX8reps, 15lbsX12reps, 20lbsX10reps
Loaded Plate Chest Press: 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Seated Chest Press: 55lbsX12reps, 65lbsX8reps, 55lbsX12reps, 65lbsX8reps, 55lbsX12reps, 65lbsX8reps
Standing Barbell Curls: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps
Modular Triceps Extensions: 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps
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