From apt. to greenway around lake of the isles and back on green way. 4 minute break after lake of the isles, but only that stop.
First 5 miles in 31:35. Total time (excluding break)-45:22 for 7 miles.
Tuesday, March 31, 2009
Monday- 3/30
Bike
30 minutes- 10 miles
Lifting
Decline bench- 2x12 @ 115, 1x10 @ 115--can do more, just don't have a spotter.
DB bench- 3x10 @ 45
SC- 3x12 @ 40
Tricep pulldowns- 2x12 @ 90, 1x10 @ 90
Abs and back.
Sunday- 3/29
Running
Ran with Nolan. Not timed, just getting going again.
From apartment down greenway to spot between the Lakes- 2.2. Then around calhoun- 3.3. Walked to Dan's then to YWCA, then ran the mile home.
Total 6.5 miles, but really the 3.3 was the workout.
100 pushups (30-30-30-10).
Saturday, March 28, 2009
Thursday-3/26
Back is feeling bad. Not sure why, but its just kind of painful and uncomfortable a lot of the time. I'm gonna take a few more days off I think, and then hopefully it will warm up and I can do running outside. This is real frustrating because I feel like it has really kept me from doing what I need to do to get better, and be in shape. There is still a lot of time, but I just need my back to feel better.
30 minutes on bike- 9.75 miles
Lifting
Incline bench- 1x12 @ 105, 2x10 @ 105
DB bench- 3x10 @ 45
Lat pulldowns- 1x12 @ 90, 2x10 @ 90
OH shoulder raises- 3x10 @ 35
Back pulls- 3x12 @ 90
Front arm raises-3x10 @ 20
Side arm raises-3x10 @ 15
Abs and back
Tuesday- 3/24
~4.7 from apt around lake of the isles.--29:05, couple of stops.
Then lifting later on in the day.
Usual tricep and chest exercises.
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