Sunday, not a rest day :(

I’ve not been good about taking the weekends off of work recently. This weekend especially!  Just so much going on…BUT I’m determined to take next weekend off entirely!

That’s a good goal for sure!

Let’s see…I need to recap the past week:

Sun: no workout

Mon: SICK, tummy flu
Tue:?
Wed: short workout some upper body stuff and tried to run

Thurs: Killer leg day
Fri: just 20 mins bike, but I rode hard– felt great power in my legs

Sat: Back, Shoulders, Abs and Interval run

Not the week I had planned, but it ended on a high note… and I have no clue what I did on tuesday?

 

Next week, I’ll do much better:

M: fasted bike in am; Mish-Mosh lifting- need to do some biceps, abs and calves? Run outside

T: fasted bike; LEGS!!

Wed: fasted bike; Back and run intervals

Thurs: OFF (maybe some bike, I’ll see how I feel)

Fri: fasted bike; Chest/Tri and interval run

Sat: LEGS!

Sun: fasted bike but off lifting

 

Yesterday’s Back workout I just copied and pasted this from my bodyspace profile-

 

Chin-Up
Chin-Up
Muscle: Lats
Equipment: Body Only
Sets: 3
 

REPS 7

REPS 6

REPS 5

 

Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Muscle: Lats
Equipment: Barbell
Sets: 3
 

WEIGHT/REPS 25 Lbs. x 10 Reps


WEIGHT/REPS 25 Lbs. x 10 Reps

WEIGHT/REPS 25 Lbs. x 10 Reps
Elevated Cable Rows
Elevated Cable Rows
Muscle: Lats
Equipment: Cable
Sets: 3


WEIGHT/REPS 100 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row
Muscle: Traps
Equipment: Dumbbell
Sets: 3
 

WEIGHT/REPS 30 Lbs. x 10 Reps

WEIGHT/REPS 30 Lbs. x 12Reps


WEIGHT/REPS 30 Lbs. x 12 Reps
Barbell Shrug
Barbell Shrug
Muscle: Traps
Equipment: Barbell
Sets: 2
 

WEIGHT/REPS 135 Lbs. x 10 Reps

WEIGHT/REPS 135 Lbs. x 10 Reps
One-Arm Dumbbell Row
One-Arm Dumbbell Row
Muscle: Middle Back
Equipment: Dumbbell
Sets: 3

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps
Bent Over Barbell Row
Bent Over Barbell Row
Muscle: Middle Back
Equipment: Barbell
Sets: 3

WEIGHT/REPS 65 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps
Inverted Row
Inverted Row
Muscle: Middle Back
Equipment: None
Sets: 4

REPS 10

REPS 10

REPS 10

REPS 10


Ab Roller
Ab Roller
Muscle: Abdominals
Equipment: Other
Sets: 3

REPS 15

REPS 10

REPS 10


Decline Crunch
Decline Crunch
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 15

REPS 20

REPS 20
Hanging Leg Raise
Hanging Leg Raise
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 10

REPS 10

REPS 10
It was a good, long lifting workout and afterward I ran hard! It was really good since my legs were fresh from not running all week!t…2 miles in 6:14 first 2 1min intervals at 8mph with 6 recovery next 5 1min at 9 with 7 recovery. Ended with 2 min cool down fueled by www.GymAngel.com Energy supplement. I’m really liking the effects of it!
Time for me to go workout now…I did 30 mins fasted bike this morning. Now it’s time to lift Chest/Triceps and I may throw some biceps in there- didn’t give them much attention yesterday.
Bye, bye!
-M

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