2 Mile Run in 15:32
After getting home tonight, I decided to head out for a 2 mile run as part of the nikeplus.com challenge that Scott and I have going. It was dusk, pretty windy, and about 45 degrees, but I was still able to hammer out the 2 mile run in 15:32 for an average pace of 7:45/mile. Calories burned for the run was 269. I'm not in great shape right now, but at least I got under 8 minutes for 2 consecutive miles. I guess it doesn't help that I've lifted heavy for 8 out of the last 10 days. Maybe this run will burn another pound or so, we'll see once I get to the scale at the gym sometime soon.
Tuesday, March 13, 2007
Bicep & Tricep Workout
Got to the gym at lunchtime for a nice bicep and tricep workout. After stretching I did dumbbell hammer curls of 35-30-25, each set til muscle fatigue. Then I did nosebreakers to work triceps. For nosebreakers I did 60-50-40 til muscle fatigue, each set repping out with bench press of 10 reps. Then, I did bicep pull downs on the cable machine of 30-20-10. Then I did tricep pull downs of 80-70-60. Using the same machine I did bicep reps on the curl bar for 80-70-60. I finished by using the long free weight bar to do 75-70-65. Great workout.
Weight = 176 (incredible - still losing lbs w/ hardly any cardio)
Got to the gym at lunchtime for a nice bicep and tricep workout. After stretching I did dumbbell hammer curls of 35-30-25, each set til muscle fatigue. Then I did nosebreakers to work triceps. For nosebreakers I did 60-50-40 til muscle fatigue, each set repping out with bench press of 10 reps. Then, I did bicep pull downs on the cable machine of 30-20-10. Then I did tricep pull downs of 80-70-60. Using the same machine I did bicep reps on the curl bar for 80-70-60. I finished by using the long free weight bar to do 75-70-65. Great workout.
Weight = 176 (incredible - still losing lbs w/ hardly any cardio)
Monday, March 12, 2007
Hard Mid-day Shoulder Workout
Ouch. I can barely lift my shoulders. I hit the gym at lunch-time today, determined to lift shoulders with multiple exercises. After stretching I did dummbell shoulder raises of 20-15-10-5-10-15-20. Then, I did shrugs of 80-80-65. I moved over to lateral arm raises on the machine for 70-60-50. Then I did shoulder raises on machine for 100-90-80. I finished with over head shoulder benching of 125-120-110. Awesome workout!
Weight = 177
Ouch. I can barely lift my shoulders. I hit the gym at lunch-time today, determined to lift shoulders with multiple exercises. After stretching I did dummbell shoulder raises of 20-15-10-5-10-15-20. Then, I did shrugs of 80-80-65. I moved over to lateral arm raises on the machine for 70-60-50. Then I did shoulder raises on machine for 100-90-80. I finished with over head shoulder benching of 125-120-110. Awesome workout!
Weight = 177
Sunday, March 11, 2007
2.03 Mile Run w/ Sara in 23:17
Sara and I took advantage of the fantastic temps (47 & sunny, no wind) to hit the roads for a run/walk. We ran through our neighborhood and across the street to a million dollar neighborood. We kept up a pretty good pace and only walked for a total of about 50 feet in the entire run. We finished the 2.03 mile run in 23:17 for an average mile pace of 11:28, having burned 273 calories.
Sara and I took advantage of the fantastic temps (47 & sunny, no wind) to hit the roads for a run/walk. We ran through our neighborhood and across the street to a million dollar neighborood. We kept up a pretty good pace and only walked for a total of about 50 feet in the entire run. We finished the 2.03 mile run in 23:17 for an average mile pace of 11:28, having burned 273 calories.
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