Day 12
Today we ran the 10km trail around Elk/Beaver Lake Regional Park.
It is a beautiful area with tons of opportunity and space to train and focus. I
was a little timid with today’s workout because my knee had been acting up the
day before. However, after a comforting ice bath and some static stretching I was
ready to conquer the trail. I decided to wear my knee brace for the run, I
would highly recommend it to anyone with ligament or muscles issues surrounding
the knee, you only have your knees once so spend the money, it’s worth it!!! After
the run I still had a lot of energy so decided to hit the free weights at Ian Stewart
Complex, integrating a superset into my workout.
Today Workout
Cardio
10 km run around Elk/Beaver Lake
Free Weights
12 Dumbbell chest presses-increase weight by 5 pounds decreasing
reps by 2 after each set
10 Dumbbell bicep curls
20 Straight leg dips, feet on bench
30 Crunchy frogs on bench
Repeat 4 times
Savage Seven Super Set
7-7-7 Straight bar bicep curls, Increasing weight after each
7th rep
7-7-7 Tricep pull-down, increasing weight after each 7th
rep
Repeat 3 times on universal
gym
Abs and Cardio
20 Medicine ball throws from crunch position
100 Skips
20 Russian twists with medicine ball
100 Skips
20 Medicine ball sit-up
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