Day 72

Back, Bis and Cardio

Got up this morning and did 17 minute run on the ferrari. It was only 17 minute instead of 20 because I got up too late to do all 20 minutes AND get to the gym by 5am. It was still good. I did HIIT style. I moved it to the other side of the room so now nothing is hopping off of bookshelves, etc!

Back:
Seated Rope Cable Row
12 x 45
12 x 50
12 x 60
Abs: Capt Chair
3 x 15

Standing Straight Arm Cable Pulldowns
12 x 35
12 x 45
12 x 55
1 arm Cable Oblique pulls (twist to the side)
3 x 12 x 27.5

CLose Grip Overhead PUlldowns
12 x 52.5
12 x 60
12 x 65

Incline DB Bicep Curl
3 x 12 x 15

Standing Hammer DB Curls
3 x 12 x 15

Barbell Curls
3 x 12 x 30

Day 71
Day 8 of my current challenge: LBWO

I'm still counting the tracker challenge even though I had 5 weeks of pure misery. I just want to finish it and not be in worse shape than I started. We'll see what I can pull in the next 2 weeks.

Current challenge is taking me up to TN and a bit beyond, but I should be in somewhat good shape by Knoxville. I bought my ticket and everything is set. Actually got a good deal into Knoxville for only $276! I was happy, for sure!!

I'm finished with my workout this morning. I got up at 415 AM and ran on the treadmill for 20 minutes then went to the gym and did LBWO with my workout partner. It was nice because I never can run after I do legs because they are too shaky. So, I'm happy I got it done! Here's my workout from this morning:

Cardio: 20 minutes on the "Ferrari"
Casual pace between 5.7-6.5
2 miles

BB Squats
12 x 65
12 x 85
10 x 105
BB Deadlifts
12 x 65
12 x 85
10 x 105
Standing Calf Raises
3 x 12 x 140

Walking DB Lunges
4 x 24 x 15 (24 steps 12 each side)
Ab Crunch Machine
2 x 20 x 50
Standing Calf Raise toes pointed out
2 x 12 x 140

Hammer Decline Leg Press Machine
Wide foot placement
3 x 12 x 110
Narrow foot placement
3 x 10 x 110
Calf Presses
2 x 15 x 110

Abductor Machine
3 x 12 x pin #6 (75 lbs)
Adductor Machine
12 x #8 (100 lbs)
2 x 12 x #9 (112.5 lbs)