- Miles:
- 1236 total / 75 in 2013
- Goal:
Run a Half Marathon , Gain muscle tone, strength, flexibility, confidence, complete 1000 miles running by the end of the year currently at 600miles (1/11)
Sarah did a weights workout: I found out today tha...
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- 0 miles
- 01:00 time
- 0:00 pace
- 700 calories
- details
I found out today that the new Pump we do 800 reps that is insane to me but I can believe.
warm up 7.5lb
squats: 20lb No breaks!! 3 rounds Lotsss of shakes for a monday
Chest: 12.5lb
Back: 15lb 5 sets- deadlifts, dead lift rows, clean n' press with a row then 4 clean ' n presses in a row, triple row, 7 wide rows. the last 2 sets were straight clean n' presses
Triceps: 10lb 3 rounds extentions, presses, 1 set over head extentions
Biceps: 10lb 1 round 2 rounds of 8lb
lunges- no weight starte with squats, 2 rounds, static and dynamic lunges
Shoulders: BIGG shoulder track pushups, bent over raises, side raises, mack raises, raises with a press up (7lb) then it was a repeat for the raises and i did 8lb, thennn presses with bar i used 8lb my arms were dead at this point to even try to lift the bar, ended with push ups 16 i think
abs: crunches, bike crunches, side crunches, slow mt. climber
foam roller :)
Awesome!
about 1 year ago