Friday - 02/09
Session #1 - Cardio
Workout: swim
Style: moderate
Workout
-2,000 yards @ moderate pace
swim Stats
-Total Time: 33:34
-Total Distance: 2,000 yards
-Average pace: 1:40/100 yds
-Average HR: 130 bpm
Session #2 - lift
Workout: shoulders/arms
COMPOUND: seated db shoulder press
TRAINING TYPE: hypertrophy
WARMUP
-5 Mins Treadmill Walk
-Pipe Dislocations (10x)
-Band Pull Aparts (20x)
-DB Y Raises (1x10 @ 10 lbs)
COMPOUND - seated db shoulder press
Warmup Sets:
1x6 @ 50 lbs
Building Sets:
1x4 @ 70 lbs
Working Set:
2x12/9 @ 85 lbs
ACCESSORIES - shoulders
-Standing DB Lateral Raises
3x6 @ 40 lbs
-Chest Supported Rear Delt Flys
3x15/12/10 @ 150 lbs
ACCESSORIES - arms
-Straight Bar Cable Extensions
2x12 @ 70 lbs
-Overhead Straight Bar Cable Extensions
2x12 @ 50 lbs
-Straight Bar Cable Curls
2x10 @ 60 lbs
-Seated Incline DB Curls
2x10/8 @ 40 lbs
COOLDOWN
-Lying Cross Body Anterior Delt Stretch (1x30 secs per arm)
-Cross Body Shoulder Stretch (1x30 secs per arm)
-Overhead Tricep Stretch (1x30 secs per arm)
-Arm Circles (10x forwards/backwards)
Session #3 - Cardio
Workout: Run
Style: Easy
Warmup
-Lunge and Twists (10x per leg)
-Hamstring Scoops (10x per leg)
-Quad Pulls (10x per leg)
-Calf Raises (10x)
-Tibia Raises (10x)
-Hip Swings - Side-to-Side (10x per leg)
-Hip Swings - Forwards/Backwards (10x per leg)
Workout
-8 Miles @ Zone 2 HR (155-159 bpm)
Run Stats
Total Time: 1:03:43
Total Distance: 8.01
Avg. pace: 7:57 min/mile
Pace Breakdown:
Mile 1: 7:57 min/mile
Mile 2: 8:02 min/mile
Mile 3: 7:59 min/mile
Mile 4: 8:00 min/mile
Mile 5: 8:02 min/mile
Mile 6: 8:03 min/mile
Mile 7: 8:01 min/mile
Mile 8: 7:36 min/mile
avg. HR: 152 bpm
Cooldown
-Thera Gun Massage
(5 minutes per leg, hit Quads/Hamstrings/IT Bands/Calves/Hips/Feet)
