Running!

Muscle Progress; 7/1/12

Today is day 41 of my Kris Grethin training program- I am almost half way done! But lets recap yesterday's workout first. I was determined to run because I hadn't run in SO long. I hit the treadmill, put the incline up to 3% and set it for a 10 minute mile. I started running and felt a little rusty. I noticed my feet were hurting more than usual but otherwise I was feeling pretty good. My breathing was even throughout and as the run neared the end I was surprised that it went by so quickly; 2.25 miles completed. Directly after the run I went into strength training. Chest, Triceps and abs were my focus and let me tell you! Holy mac-n-cheese: I was dying by my superset.
 Here is what my workout consisted of: Chest, Triceps & Abs:

• 

  Cardio

  20 min
• 

  Seated Barbell Twist

  150 reps, per side
• 

  Dumbbell Bench Press

  5 warm up sets of 8-10 reps
  2 sets of 6-8 reps
• 

  Decline Barbell Bench Press

  2 warm up sets of 8-10 reps
  1 triple drop set of 6-8 reps
• 

  Incline Dumbbell Flyes

  1 set of 8-10 reps
  1 double-dropset of 8-10 reps
• 

  Cable Crossover

  2 sets of 10-12 reps
  1 drop set of 10-12 reps

Superset:

• 

  Lying Close-Grip Barbell Triceps Extension Behind The Head

  3 sets of 10-12 reps
• 

  Bent-Arm Barbell Pullover

  3 sets of 8-10 reps

Resume normal sets:

• 

  Seated Triceps Press

  2 warm up sets of 8-10 reps
  3 sets of 10-12 reps
• 

  Bench Dips

  3 drop sets of 10-12 reps + partial reps until failure
• 

  Incline Reverse Crunch

  3 sets of 12-15 reps
• 

  Cardio

  20 min
• 

I am up to 50lb dumbbell bench and was able push out 115 lb barbell bench. I had to modify it slightly because my gym doesn't have a bench that will decline. I just did them on a flat bench. By the end of the workout I was beat! I didn't have time to do my second set of cardio- but when I got home I did a few rounds of pushups with my twins on my back (28 and 33 lbs).  Today there is no lifting, just cardio in the plan; but I am planning on doing extra ab work. My stomach area is the most concerning to me- I have some hanging skin and fat and I know if I want washboard abs I am going to have to spend a shit tone more time on developing my abs. My buddy, Jake, told be about Pallof Press and I am going to do 3 sets of this,  weighted crunches, reverse crunches and plank. I am also going to bring sprints back today. My hope is that if I return to high intensity cardio it will re-jump my fat loss. Everything I have been reading says you have to mix things up so your body doesn't get use to things. Should be good times.  (PS my weight is down to 178.8).


I didn't post last night because I spent about an hour getting my meals for the next two days ready....



I am very happy that I bought steak to add to the mix. Chicken and fish up to 5 times a day is getting a little...boring! 
News on the home front: it's not looking good for a baby- we are 11 days after IUI with nothing :( I told Jessica that I wont be without hope until aunt flo shows up.  There is actually a possibility that implantation hasn't happened yet (can be 12 days after IUI) and then it takes a few days for HCG levels to increase. SO...maybe we are just being impatient. *Fingers crossed*
Now that we have a computer I can finally get back to studying for my personal training certificate.  Downloaded the book yesterday and am going to make a reading plan up today to keep myself on track. Kinda bummed because I had the book on the other computer with highlights and notes.... I will do this!