A Week of Workouts - April 4, 2016
Yes, I know this is yesterday's date. I spent my free time yesterday reading a novel on my balcony, instead of updating this blog. The weather was just too nice and I have no regrets.
I feel like we are finally settling into the new place, and life is normalizing somewhat. The workouts are more "normal" again, at least. I even got out and explored the area immediately around home, and I am excited to run hills hills hills!
Monday - 5 @ 8:36 on the treadmill. After, I did a short weights workout of just squats (70# 5x5) and bench (55# 5x5). This was the day I retested my body composition, so that also took some time at the gym.
Tuesday - 75-minute vinyasa yoga class. My first yoga in two weeks, for a series of silly reasons. I'm glad I went back.
Wednesday - 5 @ 9:07 around my new neighborhood. First of all, HOLY HILLS. Second, no sidewalks. I ran on a mixture of shoulders (some nicer than others), little trails through wooded areas, office parks, and shopping centers. I also tested out a little route to the gym, and I'm confident I can walk/run/bike to the gym easily. Sweet.
Thursday - 90-minute weights workout. I hit every major muscle group in this one workout, because I knew it was my only shot before running long on Saturday. Spring break caused me to miss my Wednesday upper body day.
Back Extension 10# plate 3x8
Barbell Row 45# 3x8
Lat Pulldown 70# 3x8
Bench Press 55# 3x8
Pull Ups with Resistance Band 3x3
Shoulder Super Tens 12.5# for 3 rounds
Barbell Bicep Curls 30# barbell 3x10
Skull Crushers 10# plate 4x25
Hip Abductor 100# 3x8
Hip Adductor 100# 3x8
Leg Press 70# 10x20
Kneeling Squat 70# 6x20
That last part was a "leg burnout" that my lifting partner uses. There is only twenty seconds of rest between sets, and it is brutal.
Friday - 6.7 @ 9:26 on the treadmill. I just ran easy on the treadmill for an hour. My legs were very heavy, and it was kind of a struggle. I also did three sets of assisted pull ups. I am on a mission to do at least three unassisted military style pull ups. I'm close.
Saturday - 10.4 @ 8:46 for the weekly long run. The Birmingham Track Club was hosting a 15k race that I didn't feel trained for, so I finagled an invitation to run with another group called B.R.A.T.S. They started at 5:30 am, and believe it or not this 8:45 group was the slowest pace group. I sucked it up, and it was nice to run faster again.
Sunday - 90-minute Ashtanga yoga class.
Totals - two yoga classes, two resistance sessions, a full-body heavy weights day, and about 30 miles of running over four days.
Everyone have a nice week!
 |
| Spring. |
I feel like we are finally settling into the new place, and life is normalizing somewhat. The workouts are more "normal" again, at least. I even got out and explored the area immediately around home, and I am excited to run hills hills hills!
Monday - 5 @ 8:36 on the treadmill. After, I did a short weights workout of just squats (70# 5x5) and bench (55# 5x5). This was the day I retested my body composition, so that also took some time at the gym.
Tuesday - 75-minute vinyasa yoga class. My first yoga in two weeks, for a series of silly reasons. I'm glad I went back.
 |
| We replenished our groceries at Aldi. |
 |
| I got the bike rack set up, and even took a little spin downtown in the afternoon. |
Wednesday - 5 @ 9:07 around my new neighborhood. First of all, HOLY HILLS. Second, no sidewalks. I ran on a mixture of shoulders (some nicer than others), little trails through wooded areas, office parks, and shopping centers. I also tested out a little route to the gym, and I'm confident I can walk/run/bike to the gym easily. Sweet.
 |
| 80-degree weather is back, and I sort of can't believe it. |
Thursday - 90-minute weights workout. I hit every major muscle group in this one workout, because I knew it was my only shot before running long on Saturday. Spring break caused me to miss my Wednesday upper body day.
Back Extension 10# plate 3x8
Barbell Row 45# 3x8
Lat Pulldown 70# 3x8
Bench Press 55# 3x8
Pull Ups with Resistance Band 3x3
Shoulder Super Tens 12.5# for 3 rounds
Barbell Bicep Curls 30# barbell 3x10
Skull Crushers 10# plate 4x25
Hip Abductor 100# 3x8
Hip Adductor 100# 3x8
Leg Press 70# 10x20
Kneeling Squat 70# 6x20
That last part was a "leg burnout" that my lifting partner uses. There is only twenty seconds of rest between sets, and it is brutal.
 |
| Struggle selfie taken in the squat rack. I was sort of just documenting all the bad choices that have led me to this point. RIP legs. |
Friday - 6.7 @ 9:26 on the treadmill. I just ran easy on the treadmill for an hour. My legs were very heavy, and it was kind of a struggle. I also did three sets of assisted pull ups. I am on a mission to do at least three unassisted military style pull ups. I'm close.
 |
| Friday was also the first pizza night in our new apartment. I think this oven and I are going to get along juuuuuust fiiiiiiine. |
Saturday - 10.4 @ 8:46 for the weekly long run. The Birmingham Track Club was hosting a 15k race that I didn't feel trained for, so I finagled an invitation to run with another group called B.R.A.T.S. They started at 5:30 am, and believe it or not this 8:45 group was the slowest pace group. I sucked it up, and it was nice to run faster again.
 |
| We also went to my cousin's wedding in the afternoon, and it was such a whirlwind trip that this is the only decent photo I have. |
Sunday - 90-minute Ashtanga yoga class.
Totals - two yoga classes, two resistance sessions, a full-body heavy weights day, and about 30 miles of running over four days.
Everyone have a nice week!
Comments