Ran to the park and did monkey bars and then to the gym and did a very intense workout, spent an hour and a half working out there. 3 sets of 10 of Bench, curls, rows, pull ups, 3x500m rowing, pull downs, 40 leg lifts, pull up side lifts, 40 inverted crunches, wide grip pull ups, 3 minutes of farmer carry with 2 45s at max incline on tread mill, I did an oblique machine. Who knows if I'm missing something. Oh yeah I did 3 sets of squats with 135 and 155, those was pretty easy but I wanted to be careful with the knee. Man that was a long work out, after that i ran the 5k course and 2 more miles home with burpees to finish. So getting in 5 miles at a decent pace that I wasn't pushing at all after a huge workout was good. Later I will hopefully do abs with my brother, push ups and a rock salt carry. My hands are still really beat up so that's frustrating. 33 days until Spartan. This weekend I'm coming up with a custom made race to simulate what Spartan will be like. Later- Felt like I had some more in the tank so I went back to the gym with my dad and I did 3x10 of squats at 185, 205, and 225. Those all felt good, not too hard. Legs are feeling powerful, I want to 3x10 at 305 to be comfortable by the Spartan race, then the 400 pound tire flip will be nothing, I'm really not sure how hard its gonna be, but you only have to lift half of it up so.. Can't be that bad. Guess we'll see. Really wish I could find one to practice with. Then I did 2x10 dumbbell bench press with 50 pounds each. After that I did the oblique machine for 2 sets each side and another leg raise ab workout. Then I did some more pull ups and stuff with that. I tried doing a pull up with 45 pound dumbell between my feet and that was hard, I got all the way up but my hip started spasming so I dropped it and went and finished with some more rowing. This week my goal for running is to run over 40 miles, if I run all 7 days then over 45. Tomorrow I will make it up to Alta to run with the team and that will help with mileage. Strength workout wise I will continue just going by feel, it's working out pretty well so far. Tomorrow will be an easier day for strength training though. |