Daily Archives: January 25, 2013

339.

Headache day number 2. Sucks. It really takes away half my day. What a waste.

Anyway..

Back:
45degree ez bar rows -5 sets as follows: 15,12,10,8,30 @ 21lbs, last 30 @15lbs ( I can up my weight on these)
One arm db rows- 4×12@ 15lbs
Bent over db rows- 4 sets as follows:
10,15,25,30 @ 15,12,10,8lbs

Shoulders:
All supersets, the first three with each other than the last two together.
Standing overhead press-4×12@15lbs
Db lat raises-2×10@10lbs and 2×10@8lbs
Alt db front raises- 3×10@10lbs

Upright row- 3×12@15lbs
Bent over lat raises- 4×10@6lbs

Started reading The Hanson Training Method.. Lets see how this goes. Lots to figure out. As far as my proper paces etc.. Today I just played around with trying to figure out what my 400 interval pace should be. Took me 6 tries to figure it out and get there. I’m so bad at internal pacing. why is that so hard for me to do? After 5 years, I still have trouble. I’m too much of a numbers gal.

Turns out I can do my 400’s in 1:43.10 with a 400 recovery slog. Times this by 12 and it will give me a good speed workout. Add in a mile warm up and a cool down. I did about 5 miles today. Not a full 12 intervals, since it was more of a figuring out thing.

Tonight’s dinner:

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20130125-193915.jpg

I don’t care what anyone says, if it ain’t nicely marbled, it’s not for me!! I don’t do lean steaks.

And my new BFF Quinoa. Roasted some veggies and voila’!

I also found that energy bar recipe! Yay! Will put that up later, with a slew of other recipes from my WW days. I looked at when I did that- back in 2001.

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