Week #: 6. 6/13 – 6/19.
- (Starting speed for each run this week will be 6.3 MPH) -
Wednesday, June 15th. – Treadmill/Push-Ups/Abs:
Run:
Distance – 5 Miles.
Time – 46.10 Mins.
Calories – 608.
Push-Ups/Abs:
Incline Push-Ups (Lower Chest – Hands on bench, feet on floor) – 2 Sets. 25 Reps.
Supersetted with
Bicycles – 2 Sets. 60 Reps.
Decline Push-Ups (Upper Chest – Hands on floor, feet on bench) – 2 Sets. 20 Reps.
Supersetted with
Decline Crunches (Holding 5 lb. dumbbell) – 2 Sets. 35 Reps.
Flat Push-Ups (Hands and feet on floor) – 2 Sets. 20 Reps.
Supersetted with
Crunches (Elbows-to-knees) – 2 Sets. 35 Reps.
**Felt great running today and it felt easier than last time.**
Thursday, June 16th. – Back/Shoulders/Arms/Abs:
Run:
Distance – 6 Miles.
Time – 55.08 Mins.
Calories – 731.
Back:
Pull-Downs (Straight Bar) – 3 Sets.
Supersetted with
Hyper-Extns. – 3 Sets.
Seated Cable Rows – 3 Sets.
Shoulders:
Front Raises (With 25 lb. Plate) – 3 Sets.
Standing Dumbbell Laterals – 3 Sets.
Supersetted with
Barbell Upright Rows – 3 Sets.
Abs:
Roman Chair Hanging Knee Raises – 3 Sets. 25 Reps.
Supersetted with
Angled Lying Leg Raises (On Decline Bench) – 3 Sets. 25 Reps.
**Run was good but not as good as yesterday and I didn’t feel as strong so it felt like I was working a bit harder, but, I got through it.**
Saturday, June 18th. - Treadmill/Push-Ups/Abs:
Run:
Distance – 5 Miles.
Time – 46.05 Mins.
Calories – 609.
Push-Ups/Abs:
Decline Push-Ups (Hands on Bench, feet on floor) – 2 Sets. 25 Reps.
Supersetted with
Crunches (Lying on flat bench w/heels resting on top of bench) – 2 Sets. 60 Reps.
Incline Crunches (Feet on bench, hands on floor) – 2 Sets. 25 Reps.
Supersetted with
Decline Crunches (On decline bench holding 10 lb. plate) – 2 Sets. 35 Reps.
Prone Push-Ups (Hands and toes on floor) – 2 Sets. 25 Reps.
Supersetted with
Crunches (Toes pointed to ceiling) – 2 Sets. 60 Reps.
**My run today felt a little better than yesterday but not by much. Will know what the problem is when I check my weight tomorrow.**
Sunday, June 19th. - Treadmill/Chest/Arms/Abs:
Run:
Distance – 7 Miles.
Time – 63.43 Mins.
Calories – 848.
Chest:
Decline Bench Press - 3 Sets.
Iso-Lateral Seated Chest Press – 3 Sets.
Supersetted with
Pec-Dec Mach. – 3 Sets.
Incline Dumbbell Presses – 3 Sets.
Supersetted with
Incline Dumbbell Flyes – 3 Sets.
Arms (Biceps/Triceps):
Standing Cable Curls (Short Bar) – 4 Sets.
Supersetted with
Cable Rope Press-Downs – 4 Sets.
Abs:
Seated Leg Raises – 3 Sets. 35 Reps.
Seated Knee Raises (With 5 lb. dumbbell between feet) – 2 Sets. 35 Reps.
**Run felt okay but I definitely felt like I was working harder. Not sure if that was due to tiredness from running the day before or the fact that maybe my weight increased over the past week.**
Assessment #7:
Weight today: 175.3 lbs.
Weight lost this week: 0 lbs.
Weight left to lose: 25.3 lbs.
Total mileage run this week: 23 Miles.
**Well I haven’t gained any weight but I’ve definitely hit a plateau. Hopefully increasing my mileage for the upcoming week will solve this problem.**
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