Today I stepped it up a little. I really want to get down under 216 for Wednesday's weigh in:
Stretch for 5 minutes
Put grade at 3.0%:
3.0m - 4 x (.65m run @ 6.0mph, .10m walk @ 3.5mph)
.5m - 2 x (0.125m sprint @ 8.0mph, 0.125m walk @ 3.5mph)
3.5 miles total
Stretch for 5 minutes then lifted Upper Back:
Seated Wide Grip Cable Rows: 15 @ 150, 3 x 15 @ 120
superset with 4 x 10 Situps slow and deliberate
Close Grip Bent Over Rows: 4 x 12 @ 135
superset with DB Shoulder Shrugs: 4 x 12 @ 40
Surprised I could even do the situps. I haven't done real situps in about 10 years. I've done crunches lots of times, but never real situps. Went well and I didn't even get a terrible burn. I should have done sets of 15 instead of 10. Next time.
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