23 APR: feeling it out
Because the hernia surgery was only a month ago and because I have a 5K race on 12 MAY, I am prioritizing running and conditioning over strength.
Monday 5:30 PM: Low Intensity Intervals
8 rounds of 30sec run / 2 min walk
Monday 7:00 PM: Weights
Monday 5:30 PM: Low Intensity Intervals
8 rounds of 30sec run / 2 min walk
Monday 7:00 PM: Weights
- Horizontal cable press (like bench): 45 x 10; 50 x 10; 60 x 13
- Incline bench press: 95 x 15, 10
- Wide grip pulldown: 95 x 10; 100 x 10; 115 x 10
- 1-arm dumbbell row: 40 x 10/10, 10/10, 10/10
- 1-arm cable prone raise: 13 x 10/10, 10/10, 10/10
- Overhead press: 95 x 5; 100 x 5; 105 x 6
- Pinky up cable lateral raise: 7 x 10/10, 10/10, 10/10
- Kettlebell curl ladders: 25 x 1,2,3,4,5,1,2,3,4,1,2,3,1,2,3,1,2,3
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