Sunday - 02/11
Session #1 - Cardio
Workout: swim
Style: easy
Workout
-30 minutes @ continuous swimming
swim Stats
-Total Time: 30:09
-Total Distance: 1,600 yards
-Average pace: 1:52/100 yds
-Average HR: 107 bpm
Session #2 - lift
Workout: back/Shoulders
COMPOUND: barbell pronated rows
TRAINING TYPE: hypertrophy
WARMUP
-5 Mins Treadmill Walk
-Forefoot Bridge (2x15 sec hold per leg)
-Hip Airplanes (2x10 per leg)
-Hip 90s (2x10 per leg)
COMPOUND - barbell rows
-Warmup Sets:
1x5 @ Bar
1x5 @ 95 lbs
-Building Sets:
1x5 @ 135 lbs
1x5 @ 185 lbs
1x3 @ 225 lbs
-Working Sets:
3x7 @ 245 lbs
ACCESSORIES - back
-Straight Bar Lat Pullthroughs
1x6 @ 52.5 lbs
2x15 @ 67.5 lbs
-Close Grip Cable Grip Rows
1x6 @ 140 lbs
2x10 @ 160 lbs
-Lat Pulldowns
1x6 @ 120 lbs
2x10 @ 160 lbs
ACCESSORIES - back
-Kneeling Cable Face Pulls
3x15/15/10 @ 65 lbs
-Dual Arm Cable Lateral Raises
3x6/8/7 @ 40 lbs
COOLDOWN
-Child’s Pose (1x1 minute)
-Lying Lat Stretch (1x1 minute)
-Upward Dog Hold (1x1 minute)
-Seated Hamstring Reach (1x1 minute)
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
-10 miles @ zone 2 hr (155-159 bpm)
Run Stats
-Total Time: 1:19:27
-Total Distance: 10.01
-Avg. Pace: 7:56 min/mile
-Pace Breakdown:
Mile 1: 7:57 min/mile
Mile 2: 7:49 min/mile
Mile 3: 7:55 min/mile
Mile 4: 7:44 min/mile
Mile 5: 7:53 min/mile
Mile 6: 8:00 min/mile
Mile 7: 7:57 min/mile
Mile 8: 8:09 min/mile
Mile 9: 8:01 min/mile
Mile 10: 7:57 min/mile
-Average HR: 157 bpm
Cooldown
-Thera Gun Massage
(5 minutes per leg, hit Quads/Hamstrings/IT Bands/Calves/Hips/Feet)
