After work, I headed to the school gym to get my GTL on! Well, just the "G" part. Get my "gymmin" on!
Here's the workout breakdown!
(pre-lifting)
Total time: 29:51 min
Minimum speed: 3.5 mph
Maximum speed: 8.5 mph
Total distance: 2.5 miles
Total calories: 275 kcal
I did this much before lifting. I wanted to make sure that I warmed-up properly. But not exert myself too much before lifting. I ran 1:1 intervals of [ 1 lap walking : 1 lap running ]. During my running portions, I would begin my run at 5.5 (or 6.0) mph, and each ~30 sec I would increase the speed to 6.0, 6.7, 7.2, 7.5, 8.0, or 8.5. The increase in speed varied on my mood.
Weight Training
- Exercise: Lat Pulldowns (wide cable)
- Set 1: 10 reps x 50 lbs
- Set 2: 8 reps x 60 lbs
- Set 3: 6 reps x 75 lbs (so weak! T_T)
- Exercise: Seated rows (hi-lo cable)
- Set 1: 10 reps x 40 lbs
- Set 2: 8 reps x 50 lbs
- Set 3: 6 reps x 60 lbs
- Exercise: Dead Lifts (barbell)
- Set 1: 10 reps x 45 lbs
- Set 2: 10 reps x 55 lbs
- Set 3: 10 reps x 65 lbs
- Exercise: One-Armed Rows (dumbbell)
- Set 1: 10 reps x 17.5 lbs
- Set 2: 10 reps x 20 lbs
- Exercise: Back Extensions on Roman Chair
- Sets x reps x weight: 3 x 15 x BW (body weight)
A similar workout from Tuesday's workout. The main difference is that I didn't do close-grip lat pulldowns. I wanted to, but the machines I wanted to use were taken. =( Next time!
So back onto the treadmill again!
Treadmill times!
(post-lifting)
Total time: 50:00 min
Minimum speed: 3.5 mph
Maximum speed: 6.0 mph
Total distance: 3.51 miles
Total calories: 393 kcal
I know! I was on that treadmill for a while. But! I was watching Cesar Milan rehabilitate dogs in Australia on The Dog Whisperer! I really wanted to know what happened. I love watching this show! It's almost like Cesar Milan has a magic power to talk to dogs and understand them. I want a magic power. Although I don't know what it would be. Maybe Jean Grey's power... maybe!
