My laziness got the best of me yesterday (Apr. 13) so it was a 2-for-1 lifting day today …

Apr. 14, 2016

Week 3, Day 2

C25K (Treadmill Version)

Week 1, Day 2

00:00-5:00: Warmup walk
5:00-6:00: Jog
6:00-7:30: Walk
7:30-8:30: Jog
8:30-10:00: Walk
10:00-11:00: Jog
11:00-12:30: Walk
12:30-13:30: Jog
13:30-15:00: Walk
15:00-16:00: Jog
16:00-17:30: Walk
17:30-18:30: Jog
18:30-20:00: Walk
20:00-21:00: Jog
21:00-22:30: Walk
22:30-23:30: Jog
23:30-25:00: Walk

25:00-40:00: Cooldown Walk

Bench Press: 3×10 @ 115

Shoulder Press: 3×10 @ 25s

Barbell Curl: 3×12 @ 40

Barbell Upright Rows: 3×12 @ 40
Lat Pulldowns: 3×10 @ 90

Triceps Pushdown: 3×10 @ 105

Seated Cable Row: 3×10 @ 90

Leg Extensions 3×10 @ 90

Leg Curls 3×10 @ 90

Leg Press 3×10 @ 180

Seated Calf Raises 3×12 45

Walk 20 min. at 3.1 MPH

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s