Wed Workout December 14, 2011


Wednesday I was probably having one of the greatest days of my life where everything going great. I came to the gym with high spirits and a thirst to push some serious weight. Wednesday being my long  distance day I was on the treadmill for an hour running  at a 2 min to 1 work ratio ( 2 mins 7.5 – 8 mph, resting 1 min at 3.5-4 mph) I completed the run and felt very good no aches or pains in my ankles knees or hips. I felt that I kept good running form for the run. by next week I am going to lower my rest time from 1 min to 45 seconds( or increase work time from 2 minutes to 3 mins and it will be the same ratio).  Lifting today was a similar formula to Mon workout. I picked two exercises in a push pull combination and super set(combo set) the two exercises. Overall I felt that the workout was very good I was exhausted afterwards but I felt like I accomplished a lot.

Conditioning
Treadmill running                                                                   60 mins
Work( 2mins @ 7.5 – 8 mph)
Rest ( 1 min @ 3.5 – 4 mph)

Stretching and Mobility                                                20 mins
Foam roll( legs and back)
Stretching whole body
Mobility exercises
(hips, ankle, knee, shoulder, back)

Resistance Exercises                                                         40 mins
Continuous Front Squat                                                          4×10
Single leg  Cable pull Dead lift with Row                           4×10 ea

Dumbbell bench press on Stability ball                            4×10
Pull up( over hand grip)                                                          4×8

Kneeling Cable rotations                                                         4×10 ea
 Landmine without rotation                                                   4×4  going  back and forth is one rep

Total Time                                                                                    2 hours( a long day)

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

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