Warm End to October

Unusually warm weather for four days, so we get outside a bit. Did primer and paint in the bathroom.

  • 700m Run
  • 3 Sets
    • 12 Underhand Dumbbell Bench Press (15/35#)
    • 12 Underhand Cross Body DB Raises (10/15#)
    • 12 Banded Fly (CS red/blue)
    • 12 Perfect Push-ups
  • 700m Run
  • 3 Sets
    • 12 DB Upright Row (15/25#)
    • 12 Bent Over Underhand DB Fly (8/12#)
    • 12 Seated DB Shoulder Press (15/25#)
    • 12 DB Lateral Raise (10#)
  • 700m Run
  • 3 Sets
    • 12 Bench Dips
    • 12 Tate Press (15/30#)
    • 12 Tricep Pushdowns (38/60-60-49#)
    • 12/15 Double DB Tricep Kickbacks (12#)

My hip was really bothering me on the runs. We finished in 37:01.

Would get in the new subfloor and hopefully the last coat of paint for the bathroom.

Runaway Abs

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Midline

3 Rounds

  • Run (200-200-150m)
  • 20 alt V-ups
  • 20 Hollow Bicycles (inside toe touch)
  • Run (200-150-150m)
  • 12/12 Half Kneeling Banded Rotations (blue)
  • 12/12 Kneeling Side Plank Crunches
  • Run (200-150-150m)
  • 1:00 Plank
  • 12 Crunches

Finished in 22:40.

That was a lot of movements today.