Well fudge-nuggets!!! I am already slacking on my blogging, I think I posted about Monday and then just kept ignoring it after that. I'll try to make the last 3 days short as possible.
Tuesday - Rocky and I ran 5.2 miles in 52:54 with an average pace of 10:11 min/mile, it was 70 degrees and 88% humidity, Rocky was suffering.
Laps/splits were:
Mile 1 - 10:49
Mile 2 - 10:05
Mile 3 - 10:13
Mile 4 - 9:58
Mile 5 - 9:55
Mile 5.2 - 9:31
After that I headed to the gym for 55 minutes of focusing on the Back.
Cable Chest Pulls: 6 sets/ 18 reps/ 36.2 lbs
Wide Grip Lat Pull Down: 70lbsX12reps, 80lbsX6reps, 70lbsX12reps, 80lbsX6reps, 70lbsX12reps, 80lbsX6reps
Torso Rotation: 4 sets/ 10 reps/ 70 lbs
Machine Lat Pull Down: 100lbsX12reps, 110lbsX8reps, 100lbsX12reps, 110lbsX8reps, 105lbsX12reps, 115lbsX8reps
One Arm Dumbbell Row: 35lbsX15reps, 40lbsX12reps, 35lbsX15reps, 40lbsX12reps, 35lbsX15reps, 45lbsX8reps
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Wednesday - Rocky and I ran 5.2 miles (again) in 51:27 with an average pace of 9:54 min/mile, it was 66 degrees and 88% humidity, 0 wind whatsoever and Rocky was suffering again..... I felt so bad for taking him out with me.
Laps/splits were:
Mile 1 - 10:40
Mile 2 - 10:04
Mile 3 - 10:03
Mile 4 - 9:50
Mile 5 - 9:10
Mile .2 - 8:22
After that is was to the gym for Biceps, Triceps and Chest Day, an hour to be exact.
Standing Barbell Curls: 50lbsX12reps, 40lbsX15reps, 50lbsX10reps, 40lbsX15reps, 50lbsX10reps
Modular Triceps Extensions: 40lbsX15reps, 50lbsX10reps, 40lbsX15reps, 50lbsX10reps, 40lbsx15reps
Loaded Plate Chest Press: 90lbsX10reps, 80lbsX12reps, 90lbsX10reps, 80lbsX12reps, 100lbsX8reps
Standing Dumbbell Curls: 22.5lbsX8reps, 20lbsX12reps, 25lbsX5reps, 20lbsX12reps, 22.5lbsX8reps
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 20lbsX9reps, 17.5lbsX12reps, 20lbsX8reps, 22.5lbsX8reps
Fly Delts: 70lbsX10reps, 75lbsX8reps, 80lbsX8reps, 75lbsX10reps, 80lbsX8reps
Triceps Extension: 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps, 45lbsX10reps
Thursday (Today) - I decided not to take Rocky this time and I am so glad I didn't as it was 72 degrees, 78% humidity and no wind. It would have been awful for him, even though he doesn't understand why I am leaving him at home. I ran 5.4 miles in 53:06 with an average pace of 9:50 min/mile, quite a bit better without Rocky and definitely close to my easy pace now.
Laps/splits were:
Mile 1 - 10:18
Mile 2 - 9:54
Mile 3 - 10:03
Mile 4 - 9:37
Mile 5 - 9:31
Mile .4 - 9:15
After the very tough run, as I had no shirt with me this time to wipe the sweat from my face... I headed to the gym for another day of Shoulders & Delts, an hour to be exact.
Cable Face Pulls: 6 sets / 20 reps / 50 lbs
Dumbbell Lateral Raises: 17.5lbsX8reps, 15lbsX15reps, 17.5lbsX8reps, 15lbsX15reps, 17.5lbsX8reps, 15lbsX15reps
Converging Plate Loaded Overhead Press: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
Barbell Upright Rows: 40lbsX8reps, 35lbsX15reps, 40lbsX8reps, 35lbsX15reps, 40lbsX10reps, 35lbsX15reps
Rear Delt: 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsXreps
Front Plate Raises: 5 sets / 15 reps / 35 lbs
Torso Rotation: 4 sets / 10 reps / 75 lbs
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