Monday workout: Jan 9th

Sooo I ran 6.56 miles yesterday, so I had to force myself to take a day off running. Here's what I did in the gym:


STAIRMONSTER:
10 minutes levels 8-11


TREADMILL:
10 mins @ 4.0 speed. alternate between side shuffling, walking , and walking backwards 


Workout: Today was a focus on LEGS...operation GLUTES 2012


Cables: (using ankle strap) 3 sets 15 reps
--stiff legged kickbacks
--hamstring curls
--lateral cable pull


Cables: 3 sets 12 reps
--wide grip lat pull 27.5lbs
--one arm low row w/rotation 12.5 lbs/17.5lbs
--low row double pulley 20 lbs/25 lbs


Smith rack:
--one legged deadlifts 45 lbs 10 reps per leg
--reverse grip deadlift 65 lbs 12 reps
--one arm bent over row 25lb plate 10 reps per side
--10 reps hanging abs


--one legged deadlifts 45 lbs 10 reps per leg
--reverse grip deadlift 85 lbs 10 reps
--upright row 25lb plate


--one legged deadlifts 45 lbs 8 reps per leg
--one arm bent over row 25 lb plate 10 reps per side
--deadlift 85 lbs 10 reps
--bent over row 10lb plates 10 reps


--stiff legged deadlift 65 lbs 8 reps
--stiff legged deadlift 45 lbs 8 reps
--bicep curl 45 lbs 8 reps
--overhead press 20 lbs 10 reps


Studio 
plank position / row 20lb kbell 10 reps per side
feet on towel, plank walk across studio 2x


Kbells: 2 rounds
Suitcase squats 20lb kbells 15 reps
Swings 20lb kbells 15 reps
10 calf jumps
lateral burpees 10 reps
30 second plank


At the end of my workout, I was really bummed to see I only burned 479 calories, but 42% were burned from FAT... which is pretty sick!! And weight training keeps your metabolism working at an increased level for 8 hours afterwards, so I guess it was a good workout afterall! I could barely walk after... 


Back at my blog, don't worry! Stay tuned for tomorrow's diet and workout!! 


XOXO