Back, biceps and steady state cardio workouts today! I was able to get in a really great workout today and in total I think it lasted a little over 90 minutes – that does include about an hour of cardio, but the time actually flew by pretty quickly. I don’t mind 3 long workouts per week and 1 additional cardio workout. I much prefer that over 6 to 7 days of shorter workouts!
Back Workout
Lateral Pull-Downs
- 4 sets x 5 reps, 65#
Bent Over Rows
- 3 sets x 12 reps, 20# (I decreased the amount of weight and increased the number of reps this week)
Goodmornings
- 3 sets x 15 reps, 20# (I also decreased the amount of weight and increased the number of reps this week)
Biceps Workout
Last week I didn’t do a traditional biceps workout because I shoveled and my biceps were already sore, so I just left them alone. I was able to do a biceps workout this week though. 
Assisted Chin-Ups
- 3 sets x 6 reps
Bicep Curls
- 3 sets x 15 reps, 20#
Cardio Workout
Today I did my longest cardio workout that I’ve ever done in my LIFE. I also ran for a total of 45 minutes at my fastest pace to date, which is 5.7 mph. It really is getting easier to do longer cardio workouts – I never thought I’d ever get to the point where I actually wouldn’t mind running/jogging/walking for an entire hour.
Here’s the exact workout:
- 2 minute warm-up @ 4 mph
- 15 minutes steady state @ 5.7 mph
- 5 minute walk @ 4 mph
- 15 minutes steady state @ 5.7 mph
- 5 minute walk @ 4 mph
- 15 minute steady state @ 5.7 mph
- 5 minute cool-down @ 4 mph
Total Time: 62 minutes
Total Distance: 5.406 miles
Total Calories Burned: 635 calories
I can already tell I’m gonna sleep very well tonight! I hope your week is going well – I’m getting super excited to watch the snowboarders do the halfpipe in the Olympics tomorrow and Thursday! Have a great rest of the week!
All the best,
Melinda
