ABOUT LAST NIGHT
I hope you’re having a successful day so far. I just want to check in with you all to let you know about last nights workout. Monday is always a good day for me. It’s the top of the week and I’m usually coming off two days rest so I’m fired up and ready for the challenge.
I’m not into “pre works” per say far as all those fancy powders and what not but I do take a one day for a boost of energy. It’s Yohimbe. It’s an all natural herb that’s in pill form. It’s not a diet pill, just a supplement that helps wake me up since I have to be at work at 5am. I usually take one before I work out. I also make a peanut butter & banana smoothie and I add one packet of instant coffee to it. By the time I’m done with that I’m ready to hit the gym and get it in.
My workouts have been one hour splits. One hour of weight lifting and one hour of cardio. My first exercise was barbell walking lunges, 4 sets of 8 (each leg). Well, I walk 8 steps one way, then eights steps the opposite way to go back to my starting position. Once again that’s with both legs, that’s 1 set. Once I was done with that I grab a pair of 20lb dumbbells and knock out 25 reps of rear dealt flys. I do the lunges then the delts for 4 sets.
I then move over to concentrated barbell curls super setted with standing barbell tricep extensions, 4(25).
Of course I didn’t forget about my chest workout. 10(10) then move to tbar rows 4(25). Next up is seated cable face pulls to work upper traps supersetted with cable back pulls.
Now that’s out the way. It took me an hour to exact. It’s time for cardio! I always warm up with 10 mins on the stationary bike before I run. I get on the treadmill, starting off at a 5.5 speed. Every minute I increase the speed by .5 until I got the crazy idea of hitting 8.0 for one minute. I was nervous because I haven’t hit that speed in about 2 years. I held that for a strong 60 seconds then reduced my speed do 6.0.
The really got me there. I kept telling myself YOU’RE NOT READY for 8.0 but how would I know if I never tried??. I cycled the speeds every minute from 6.0 to 7.5. I went up to 8.0 again for only thirty seconds. I tripped over my big feet but caught myself and that made me nervous. I slowed down after that. I’m happy about my overall distance that I finished my 30 minute run. I’ve noticed I run better on Monday’s because that’s the day I’m usually doing walking lunges. Walking lunges will help you out dramatically while running. I believe I’m going to stick with these on my running days.
No I’m not done yet! I finish the last twenty minutes on the stair climber. I didn’t go any higher ham level 5. I was drenched after this workout. You know I hadn’t ginger lemon green tea. I finished that soon as I got off the stair climber along with two bottles of water. I’m happy that I follow mushed those two bottles because those were bottles #7 & #8 for the day. Eight gives me 1 gallon of water.
Welp, I hope you enjoyed this post. I’m going back to the gym today for the same routine. Let’s see if I can increase my speed. Speaking of speed The Flash comes back on tonight which will make it available on the cw app tomorrow. I’ll watch the entire episode while on the elliptical tomorrow, then Arrow Thursday. ?
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