Today, I was determined to run for at least 1/2 an hour worth of interval cardio. I was feeling great when I got the gym, and hopped on the treadmill. I dialled back the intensity from my usual 9mph 2 minute bursts and started off with 7.5mph instead, eventually working my way up to 8.5mph. I wasn’t feeling run down so kept going – and going. Thirty-five minutes later, I got off the treadmill. I ran about 3.8 miles at an average speed of 6.7mph. I felt great!

On to the workout:

Back

  • Wide grip pullups – 10 reps, 5 reps, 3 reps
  • Seated row – 3 sets of 65lbs per arm x 10 reps per set
  • One arm seated row – 3 sets 50lbs per arm x 10 reps per set
  • Bent over rows – 3 sets (135lbs,155lbs,135lbs) at 4-6 reps per set

I read about a squat stretch from an article I found the other day. It involves sitting at the bottom of your squat (no weight) for 30 seconds, gradually spreading your knees farther apart. This reportedly helps to stretch our your hips (which are a real problem for me). I did 4 of these squat holds for about 15-20 seconds each. I could really feel my form on it, and I hope making these a frequent appearance in my workouts will help improve the weight and form of my squats.

Biceps

  • Bicep Curls – 45lbs X 8, 50lbs x 4, 45lbs x 6, 35lbs x 10
  • Hammer Curls – 45lbs x 6, 35lbs x 8,35lbs x 8
  • "21s" with 25 lbs.

"21s" are great for a bicep burner at the end of your workout. They’re simply 3 sets of seven with the first set focusing on the lower half of the curl, the 2nd set focusing on the top half of the curl, and the last being a full curl from the bottom up. Your arms will BURN after trying these, if not – you’re not using enough weight.

Shendy.