Narrative: (120min)
Easy cardio this morning, ran a slow 4.5miles. It was really nice out, cool and not too humid. Weight training on the other hand was somewhat labored. Got to the gym relatively late and felt somewhat weak…again eating is to be blamed. I was able to get through the main arm workout, but I ran out of time, not so much gas for my ab workout. No worries though, I have been hitting abs pretty hard lately, I can manage to take off a day.  Â
Abdominal Exercises:
Oblique (L and R) Crunches – 4 sets of 25 reps – 200Hanging Leg Raises – 4 sets of 25 reps – 100Lying Left Crunches – 4 sets of 25 reps – 100Lying Center Crunch – 2 sets of 25 reps – 50Lying Right Crunch – 4 sets of 25 reps – 100Decline Crunches – 4set of 25 reps – 100
| Monday – Arms (Time: /1min rest) | |||
| Biceps | |||
| Exercise | Sets | Reps | Weights |
| Barbell Curl (bar only) | 4 | 20, 15, 12, 10 | 55,65,65,65 lbs |
| Dumbbell Curl | 3 | 15, 12, 10 | 25,25,25 lbs |
| Concentration Curl | 3 | 15, 12, 10 | 25,25,25 lbs |
| Triceps | |||
| Exercise | Sets | Reps | Weights |
| Close Grip Dumbbell Press | 4 | 15, 12, 10, 10 | 50,50,50 lbs |
| Weighted Bench Dips (up cts – 0 weights) | 3 | 25, 25,25 | 0,0,0 lbs |
| Dumbbell Extension | 3 | 15, 12, 10 | 25,25,25 lbs |
| Tricep Pushdown | 3 | 15, 12, 10 | 110,120,120 lbs |
Cardio: 62 mins
Distance: 4.5
Calories: 865
Crunches: 0
Tracker
Total Distance: 244.99 miles (Goal 400/155.01 remain) *
Total Calories: 62,048 (Goal 80,000/17,952 remain) *
Total Crunches: 4375 (Goal 25,000 / 20,625)
Good livin’…keep movin’!
-R-