June 4, 2014 (Afternoon)
Exercise Type: Weights
Comments:
Pre-Exhaust:
15/12/9 x2:
Incline DB Flies @ 40/45/50#
Tricep Cable Pushdown @ 60/72/80#
Bench: 10x135/8x155/6x185
8x3@205# (sets 2 and 3 were at 195# :/)
3 sets: 10x Tricep extension @ 50#/60/60#, immediately max reps bench @ 135: 7/5/5!
20-18-16-14-12-10-8-6-4-2 Ring Pushups
2-4-6-8-10-12-14-16-18-20 Dips
100x Jump Ropes between each set
Messed around with some stuff on the rings and did some ab work
Drop set Burnout on Iso Decline Pec Deck: (each side) 80#/70#/35#
Went to the track to kick and instead decided I wanted to do 8x200m. That turned into 10 and then 12. Recovery was 100m brisk walk, though that walk definitely got slower for the last 4!
Splits: 36/34/34/34/35/34/34/33/34/34/34/35
Half mile cooldown jog.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
2.0 Miles | 2:00:00 | 59:59 / Mile | NB MR20 |