Post by TM79 on Jan 28, 2017 19:18:59 GMT
Incline Bench
Work up to a comfortable 5 Rep Max: 5x135, 145, 155, 165, 175, 185, 155, 135
Rows
Work up to a comfortable 5 Rep Max: 5x135, 155, 165, 175, 185
Time: 17:05
Assistance
4 Rounds:
10 Diamond Push-ups
10 Upright Rows, 95 lbs
10 Hanging Leg Raises
Time: 10:15
Conditioning: Distance Run (Treadmill)
5 Miles, 42:05, 8:25 Pace, 787 Calories, 424 Feet Elevation Gain
Comments: Finally a little winter weather out here at 40 degrees. Let's do some Incline Bench!
Incline Bench: These felt good. I would never want to push the weight very heavy on these as they do tend to put a lot of pressure on the shoulders. Glad the galvanized pipe held up.
Rows: These felt good as well. I thought I was doing Pendlay Rows until I saw the video. My back was nowhere near parallel with the floor so I'll just dub these, "Rows."
Assistance: This was pretty tough. My arms are screwed.
Run: Man, that sucked. I did get my laptop out and streamed a John Wayne movie while running. No way would I want to run that long on a treadmill without some kind of entertainment. Ha ha. Good time, pace, etc. That entire run was uphill too. OK, have a great day!
EDIT: I wore the heart rate monitor while I ran today and after I finished I was eating lunch and reading about maiximum/target heart rate on the AHA website. Evidently, I was working out at about 90% of my maximum heart rate for almost this entire run. I may need to slow it down some. The way I had always looked at it was, "I want to run 5 miles at a sub-8:30 Mile Pace, so I will try to do that unless I can't physically do it." So that's what I did today. It was definitely hard, but I didn't realize I may actually be pushing it too much. Moving forward, I'll make efforts to top out around 85% of my maximum heart rate as that is what is recommended.
Work up to a comfortable 5 Rep Max: 5x135, 145, 155, 165, 175, 185, 155, 135
Rows
Work up to a comfortable 5 Rep Max: 5x135, 155, 165, 175, 185
Time: 17:05
Assistance
4 Rounds:
10 Diamond Push-ups
10 Upright Rows, 95 lbs
10 Hanging Leg Raises
Time: 10:15
Conditioning: Distance Run (Treadmill)
5 Miles, 42:05, 8:25 Pace, 787 Calories, 424 Feet Elevation Gain
Comments: Finally a little winter weather out here at 40 degrees. Let's do some Incline Bench!
Incline Bench: These felt good. I would never want to push the weight very heavy on these as they do tend to put a lot of pressure on the shoulders. Glad the galvanized pipe held up.
Rows: These felt good as well. I thought I was doing Pendlay Rows until I saw the video. My back was nowhere near parallel with the floor so I'll just dub these, "Rows."
Assistance: This was pretty tough. My arms are screwed.
Run: Man, that sucked. I did get my laptop out and streamed a John Wayne movie while running. No way would I want to run that long on a treadmill without some kind of entertainment. Ha ha. Good time, pace, etc. That entire run was uphill too. OK, have a great day!
EDIT: I wore the heart rate monitor while I ran today and after I finished I was eating lunch and reading about maiximum/target heart rate on the AHA website. Evidently, I was working out at about 90% of my maximum heart rate for almost this entire run. I may need to slow it down some. The way I had always looked at it was, "I want to run 5 miles at a sub-8:30 Mile Pace, so I will try to do that unless I can't physically do it." So that's what I did today. It was definitely hard, but I didn't realize I may actually be pushing it too much. Moving forward, I'll make efforts to top out around 85% of my maximum heart rate as that is what is recommended.