I did a very quick warm-up and stretch (which is unusual for me) because I was having some difficulty getting my motivation up. I knew I would feel more positive as soon as I started challenging myself.
I was going to do a workout with vertical loading circuits; however, the gym was packed. As many who have had to work out in the evenings can attest, it can be difficult to do more than one exercise in a circuit without having some jackass come up and take your weights/bench/machine while you are gone for 30 seconds. To not have to deal with the social stress of this, I did most of my leg exercises on their own so that I could babysit my weights. It feels good to be back to heavier weights, though the reverse deficit lunges were done at body weight.
Run – 5 miles with speed work
1 mile warm up – 9:40 pace
6×800 meters at 5k race pace – 7:20
1 mile cool down – 10:00 pace
|
Exercise 1 3 sets |
Rep/weight |
Rep/weight |
Rep/weight |
|
Weighted Hip Thrust |
10/95 |
10/95 |
10/95 |
|
Exercise 2 3 sets |
Rep/weight |
Rep/weight |
Rep/weight |
|
Deadlift |
10/115 |
10/115 |
10/115 |
|
Triplet 1- 3 3 sets |
Rep/weight |
Rep/weight |
Rep/weight |
|
Reverse Deficit Lunge to Box step up |
12(each side)/bw |
12 (each side)/bw |
15(each side)/bw |
|
Free motion cable chest press |
10/70lbs |
10/70lbs |
10/70lbs |
|
Free motion cable row |
10/90 |
10/80 |
10/80 |
|
Triplet – 1 set of each |
Reps/weight |
|
Side lying hip abduction |
30 (each side) / bw |
|
Front Plank |
70 seconds/bw |
|
Side Plank |
60 seconds/bw |
All weights are in Lbs. Bw= Bodyweight.
Sounds like you got a great routine going. Reading this definitely inspires me to keep pushing myself harder. Best of luck with everything 🙂
Thank you!
You’re welcome. If you ever want to read some funny and inspirational stories, you are more than welcome to come by my blog and have a Cup of Joe 🙂
Will definitely check it out. 🙂
Thanks, I really appreciate it and hope you enjoy your Cup of Joe.