10 minute elliptical warm up
deadlift with upright row (body bar) 12/24/4
single leg squat w/body bar 12/24 each side
wide grip lat pull down 15/80
stability ball crunch 25/10
Repeat for 3 sets
1 min 6.0 mph treadmill
delt fly 15/45
woodchopper 12/65 each side
side lunge with front raise 12/20
Repeat for 3 sets
1 min 7.3 mph treadmill
1 point dumbbell row 16/30
1 leg biceps curls 16/30 (15 each hand)
stability ball jackknife 16
Repeat for 3 sets
1 min 7.3 mph treadmill
T-pushups 10
low plank hold 30 sec
mountain climbers 16 sets
Repeat for 2 sets
30 minutes elliptical
Stretch.
just my daily workout reports - actual work outs, planned work outs, dreamed up future work outs.
“Running won't kill you, you'll pass out first!”
“Frustration is the first step towards improvement. I have no incentive to improve if I’m content with what I can do and if I’m completely satisfied with my pace, distance and form as a runner. It’s only when I face frustration and use it to fuel my dedication that I feel myself moving forwards." John Bingham
she who sweats
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