Friends, I am back! Unfortunately half my life went to hell during the Summer I semester, but the positive is that I made a 4.0 and I don’t have summer II classes.
Yesterday was brutal. I usually wake up for long runs at about 4:30-5:00 am, depending on how many miles I am planning to run. This is to minimize heat and also the effects of sun exposure. Well apparently I slept right through my alarm and I ended up waking up at 8 am instead of 5. I wasn’t able to start my run till about 9 and it was HOT. Starting temperature was 83 and it rose steadily over the course of the next two hours.
This is also the reason why my workout for yesterday looks a little different from my normal style. Because my goals are primarily strength as opposed to cosmetic, I usually don’t bother to isolate and work on small muscle groups and instead try to focus on bigger more complex movements. By the time I made it to the gym yesterday I just didn’t have the energy for one of my normal workouts so I decided “something is better than nothing” and just did beach work.
12 Miles – 2:01:02 (total time)
Average pace : 10:05
(vertical loading) 5 sets
|Seated, sa prison curl||6/20||6/20||6/20||5/20
|Seated Calf Raise||7/90||7/90||7/90||7/90||7/90|
(vertical loading 4 sets)
|Standing tricep ext (cable)||6/50||6/50||6/50||6/50|
|Single arm cable row||6/40||6/40||6/40||6/40|
|Plank/slow mountain climbers||1 min||1 min||1 min||1 min|
- All weights are in lbs
- Sa=single arm
- The final exercise was performed by planking first for 30 seconds and then slowly bringing the knees to the chest, alternating sides for the next 30 seconds.