Workout of the Day

by | Apr 24, 2019

Today was one of those days  – I’m down one of my nine lives………I went for a 7 mile run. Exactly 1/2 way through,  the skies opened up with a torrential downpour and shattering bolts of lightening all around me.  So much for keeping the heartrate low!  Austin is not a city known for its effective drainage system either, hence the streets were filled with 6-12 inches of rain making for a messier  and harder than usual trudge.  Gratefully, I made it back without being struck. 

Post run, I went to the gym to complete my usual set of weights. I do these in sets of three, rotating after each set. 

  • 3 x 30 incline crunches (10#)
  • 3 x 20 push ups
  • 3 x 25 bar squats (60#)
  • 3 x 15 flies (17.5#)
  • 3 x 15 curls (17.5#)
  • 3 x 20 step ups (30#)
  • 3 x 20 bar to ball transfer (feet to hands)
  • 3 x 10 pull ups
  • 3 x 20 reverse lunge with plate (20# each)
  • 3 x 15 seated row (70#)
  • 3 x 20 adductor (70#)
  • 3 x 15 single dumbbell squats on plates (70#)
  • 3 x 40 glute bridge (25# on pelvis)
  • 3 x 25 ab curls

Feeling good.  Three months to Boulder Ironman 70.3 🙂

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