What Was Your Work Out Today?

5k jog this morning and Jazzercize class after work

10 Miles @ 30:22
60 Squats

40 min elliptical

5 rack squats - 120 lbs
20 crunches
12 med ball slams
Repeat 5x

20 Triceps pushback - 10 lbs
10 shoulder press (15 lb dumbbell)
12 lunge to chest taps
Repeat 3x

15 leg kick backs (each side)
20 side crunches
X3

30 minute walk on my lunch break
Couch 2 5k day 1 20 minutes - which is 60 second jog and 90 second walk x8

Wednesday
30min hill work with pt in prep for Sunday's half. There is a wicked hill within the first few miles so we spent half hour with me pulling her up my nemesis
Zumba still don't look on zumba as exercise as much as fun but I do burn some calories

Early morning (3am) track sprints

2 mile fast hilly walk with the pooches.

5.5 mile tempo run. Was.not.feeling.it.at.all. really had to dig for it today. Thank goodness for music.
Some squats
Mostly core work.
Lots of hip flexor stretching.

3 mile interval run at race pace.(got my first half of the year on Sunday so still getting out of long run mode ready)
30 min pt on the rebounder, fun but hard
Bench testing my 1rpm, after a few warm up sets started at 52kg and worked up to 56kg only 3kg off of advanced standard and my new goal for the year is 65kg which is bodyweight.
Circuits

Yesterday I did 15 min elliptical and 45 min hot power yoga.

Workout Today:
1 x 10 reps 135 bench press (Really wasn't trying to do the bench today)
1 x 10 reps 25lb curls (no idea of name) done while standing alternating lifting barbell with each arm)
2 x 10 Squats - bodyweight no bar arms folded in front
Stretches cause I forgot to start with them..
1 x 10 reps 25lbs standing curls (no idea of name) done while standing alternating lifting barbell with each arm)
1 x 10 reps 25lbs Seated Curls (no idea of name) done to the side of each leg)
1 x 10 reps 25lbs seated between legs curls (no idea of name - exercise where one knee is on bench and you're pulling up with weight)
1 x 20 reps @ 25 lbs (no idea of name) pulling to me barbell lift with knee on bench 1 x 10 reps @ 45lbs plate curl preacher style standing
1 x 10 reps @ 45lbs plate tricep lifts overhead standing style (no idea of name)
1 x 10 reps body weight + 45lbs squats (empty bar)
1 x 1 reps Squat body weight + 135 ( was a bit much and stopped doing more)
1 x 10 reps 45lbs preacher style standing plate curl (no idea of name)
1 x 20 partially squatting pull up weight in between legs 45lb plate exercise (no idea of name)
1 x 10 reps 45lbs bar-only dead lifts without overhead extensions
1 x 10 reps 135lbs deadlifts

10 Miles | 32:15 ride - Made myself ride at no more than 20mph until the last mile, and then varied that between 22-25mph.

I need a workout plan for sure. I don't know the names of half the things I was doing. My biggest concern today is actual caloric expenditure. I'm estimating 700-800 to be safe with the bike ride included.

As always, if I feel I have to eat, I'll eat more fat/protein.

50|50 Miles done for the week. Nothing planned for the weekend.

I'm taking a toddler out to dinner tonight, so chasing, trying to control squirming, and trying not to breakdown when he decides not to eat. On a serious note, if I'm feeling up to it, I'll hit the gym after I drop him with his mom and do an elliptical workout.

The plan today is low bar pin squats at 250 lbs x 6 x 4 then close grip bench press at 200 lbs x 6 x 4. If a set proves to be a grinder I will back off about 5 percent.