Spytech’s Intense Workout Log

Running was pretty tough today. Lots of fatigue in my legs from last night’s workout. I decided to try the treadmill today with the goal of running a mile in 9 minutes or faster. I started out great, then my legs just gassed on me and got really tight after a half mile at 7mph.

Running:
Brisk Warmup Walk
1 mile run on treadmill (9:30)
1/2 mile Brisk Cooldown Walk @ 4-4.5mph

Total Distance: 1.7 miles

+ stretching

Duration: 20 minutes

Good workout. My lat felt good today, but I still don’t feel like it is ready for some heavy bb rows. It did feel good to get some heavy’ish back work done, though.

Warmups:
BB Curls
Lat Rows
Lat Pulldowns

Rope Lat Pulldowns:
132×10x1
180×5x1
192×5x1
204×5x1
216×8x1 (PR)

Seated Rope Face Pulls:
144×5x1
156×5x1
168×5x1
180×5x1
204×5x1 (PR)

Rear Delt Flye Machine:
80×10x1
90×10x1
100×10x2
100×20x1

EZ Curls:
115×8x1
115×10x1
135×10x1

Incline DB Hammer Curls:
50×8x3

Incline DB Curls:
35×20x1

+ stretching

Duration: 35 minutes