Boot camp class

3.5 mile run

Day four of my fitness journey.

Best workout so far in terms of how I felt. Did my routine 15-20 minutes on the treadmill with incline followed by a lift. I focused on lowering the weight and taking solid, slow reps. I felt like I got a better workout and I felt much less beat up at the end of it. Slowly getting adjusted to the early wakeup call as well.

I think tomorrow will be a rest/recovery day. I'll likely work abs in the afternoon and return to the gym Saturday.

Warmup: 1000m on ski erg
Then 8:00 of
10 V-up
50 plank hold alt shoulder taps
20 secs of Supermans
20 secs of holly hold

Workout part 1:
8 rounds 2:00 each 16:00 total:
Ski erg 250m sprint speed, rest remaining time

Rest a few mins then part 2:
20 min for max distance on stationary bike. Got 9403m.

Stretch

10 mile run

4.25 mile treadmill run. Snow and sleet throughout the morning gave way to rain, now it's a slushy mess.

50 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups