Just finished a GREAT weight workout :).... broke into a major sweat! sweeeeet! and had veins a popping out !!! :) woowhoo!
Heres what I did.
I did 4 sets of chest flies, bi curls, shoulder press.... 12 reps each.... did all those right after each other. and repeated 4 times... increasing weight each time... going up to 20lbs on chest and curls and 15 on shoulder press (still gotta be careful of my shoulder you know) ......
then i did burnouts for those three muscle groups :)... chest flies, hammer curls and shoulder flies.
then I did tri extensions :)... 3 sets of 12
then... PUSHUPS!... 2 sets of 10!!!! mens pushups with feet close together :)
then abwork.... lots of ab work.... leg lifts and hipups for 6 minutes atleast.... then more to Queens bohemian rapsody...(ha)... then I did some standing ab work... focusing on obliques.... with the Police song sincronicity.... then I did a few more leg lifts and crunches.. prob a total of 15 mins of ab work.. :) woowhooo!
now .. I am SHOT.
but it feels sooooooo good :)
I have my 13.1 tomorrow... I would be soooooo happy to finish faster than last time :).. gonna give it my best shot... probably wont go until the afternoon but I haven't decided for sure... part of me wants to be done by track practice at noon :) so we will see.
now i am off to to get ready for track practice... hope to get a couple of miles :)
UPDATE:
ok.. so i forgot to put on the weight lifting that I did ... I also did BACK! :).... 3 sets of rows.. before the pushups
and then at track.. I ran a slow paced 2 miles with the kids.... my son and a little girl were wanting to walk but I knew it was just mental... so we imagined we baked a cake for the last mile ... cheese cake that is... in the shape of a monkey :).... they finished the two miles! :) it was great..
after the run we did abwork and stretching and then more ab work....
I think i shouldnt have pushed so hard this morning by myself.. i should have known coach would do some serious abwork today :)... but its all good...
and
I FEEL GREAT!
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