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aztimm's training blog

Sat Aug 15: Gym workout

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by , August 16th, 2009 at 12:14 AM (426 Views)
Survived a few days in Vegas...no workouts. Won $100 very early on in the trip, and added a little to it throughout the trip. Did a bit of relaxing by the pool. Was thinking that I'm not in half bad shape compared with others at the pool, then saw a Cirque show where these people are in such fantastic shape. I only wish people would wear pool attire that was reasonable...both men and women wear quite revealing stuff that really shouldn't be worn by anyone.


Anyway, finally got to the gym today. Started with a treadmill run, then did a chest/back weights set--
treadmill run stats
distance: 3.11 miles
time: 26:00
avg pace: around 8:17 min/mile
calories: 355
didn't plan for a 5k even, just happened that way. the distance includes the warm-up and part of the warm-down. the last 1-1/2 mile was all under an 8 min pace, and got down to a 7 min pace at fastest. I usually don't do a run so close to a long run, so we'll see what happens tomorrow.

weights--
standing calf: 1 x 12 x 90, 2 x 12 x 105, 1 x 12 x 120
bench press: 1 x 12 x 45, 1 x 12 x 115, 1 x 12 x 135, 1 x 10 x 155, 1 x 8 x 155
dumbbell chest flys, flat bench, feet on bench: 1 x 12 x 42.5, 1 x 12 x 50, 1 x 12 x 55, 2 x 12 x 60
hammer strength shoulder press: 1 x 12 x 70, 1 x 12 x 90, 2 x 12 x 110
hammer strength iso-lateral seated row: 1 x 12 x 90, 1 x 12 x 140, 2 x 12 x 190
hammer strength iso-lateral front lat pull down: 1 x 12 x 90, 1 x 12 x 140, 2 x 10 x 190
precor lat raise: 1 x 12 x 65, 2 x 12 x 70
hammer strength abs crunch: 3 x 25 x 110, 1 x 12 x 120
leg raises: 3 x 12
finished up with 3 min of plank...a minute with forearms on foam roller, the remainder a mix of 1-leg, 1-arm, and actually some 1-leg + 1-arm combos (very tricky), using alternate arm/leg

weights felt a bit weak, not sure if it was not working out for a few days or doing the treadmill first. didn't have time for much more, this set worked out well. that last rep of chest flys wasn't quite complete... also my left shoulder seems to be hurting a bit more than usual. have a dr appt in another week, and will get it looked at. also was surprised my weight was the same as before. just 1 buffet in Vegas, so not much damage done.

had some problems with a toe on my left foot over the past few weeks. well the nail finally gave while I was in Vegas. it had been at least a year since I've last lost one. sounds disgusting, but my foot feels better now. there was already a new nail growing underneath.

tomorrow morning is my long run. I may tone back a hair, thinking around 14 miles. would be great to keep a faster pace, but we'll see what happens.

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