#back and abs

[valiantalpacapeach]

Flex Like Korra Friday

Happy Friday and Happy International Women’s Day!

Today’s fitness recap:

16 minutes meditation

1 mile run

7 pull ups, 5 eccentrics

Lat pull down: 90lbs x10, 4 sets & 70lbs x8

Lat pull down (underhand): 90lbs x10, 3 sets & 70lbs x8

Side trap pull: 40lbs x10, 3 sets

Inverted Y (db): 10lbs x10, 4 sets

W raises (db): 15lbs x10, 3 sets

Back raises: 25lbs x15, 3 sets

Heels to the heavens: 30, 4 sets

Weighted ab crunch: 50lbs x15, 50lbs x20, 3 sets

Weighted leg lifts: 5lbs x15, 4 sets

1.6 mile run - 14:55”

[valiantalpacapeach]

Flex Like Korra Friday

Happy Flex Friday!!!

I’ve still been working out and keeping up with the meditation. The app that I use for meditation (Insight Timer) has added quite a bit of new stuff that has helped me to stick with it. I’ve been trying out some of the guided meditations which have been useful.

Today’s fitness recap:

17 minutes guided meditation

1 mile run

7 3/4 pull ups, 5 eccentrics

Lat pull down: 90lbs x10, 4 sets & 70lbs x7

Lat pull down (underhand): 90lbs x10, 3 sets & 70lbs x5

Side trap pull: 50lbs x10, 3 sets

Inverted Y (db): 10lbs x10, 4 sets

W raises (db): 15lbs x10, 3 sets

Back raises: 25lbs x15, 3 sets

Heels to the heavens: 30, 4 sets

Weighted ab crunch: 60lbs x15, 4 sets

Weighted leg lifts: 5lbs x15, 4 sets

1.75 mile run - 16:34”

[valiantalpacapeach]

Happy Friday!

[valiantalpacapeach]

Flex Like Korra Friday

Happy Friday!

Today’s fitness recap:

16 minutes meditation

1 mile run

6 3/4 pull ups, 5 eccentrics

Lat pull down: 90lbs x10, 4 sets & 70lbs x6

Lat pull down (underhand): 90lbs x10, 90lbs x8, 90lbs x8 & 70lbs x6

Side trap pull: 40lbs x10, 3 sets

Inverted Y (db): 10lbs x10, 4 sets

W raises (db): 15lbs x10, 3 sets

Back raises: 25lbs x15, 3 sets

Heels to the heavens: 30, 4 sets

Weighted ab crunch: 50lbs x15, 4 sets

Weighted leg lifts: 5lbs x15, 4 sets

1.6 mile run - 14:45”

[valiantalpacapeach]

It hasn’t been easy but I finally reached seven pull ups. Whew.

Today’s fitness recap:

16 minutes meditation

1 mile run

7 pull ups, 5 eccentrics

Lat pull down: 90lbs x10, 4 sets & 70lbs x5

Lat pull down (underhand): 90lbs x10, 90lbs x8, 90lbs x8 & 70lbs x5

Side trap pull: 40lbs x10, 3 sets

Inverted Y (db): 10lbs x10, 4 sets

W raises (db): 15lbs x10, 3 sets

Back raises: 25lbs x15, 3 sets

Heels to the heavens: 30, 4 sets

Weighted ab crunch: 50lbs x15, 4 sets

Weighted leg lifts: 5lbs x15, 4 sets

1.6 mile run - 14:47”

[valiantalpacapeach]

Flex Like Korra Friday

I felt pretty good with the pull ups today, almost reached 6.

Today’s fitness recap:

16 minutes meditation

1 mile run

5 3/4 pull ups, 5 eccentrics

Lat pull down (underhand): 90lbs x10, 4 sets & 70lbs x6

Lat pull down: 90lbs x8, 3 sets & 70lbs x7

Side trap pull: 40lbs x10, 3 sets

Inverted Y (db): 10lbs x10, 4 sets

W raises (db): 15lbs x10, 3 sets

Back raises: 25lbs x15, 3 sets

Heels to the heavens: 30, 4 sets

Weighted ab crunch: 50lbs x15, 4 sets

Weighted leg lifts: 5lbs x15, 4 sets

1.6 mile run

[valiantalpacapeach]

Had to split my workout into two sessions today.  At least it gave me a chance to add an extra mile run.

Today’s fitness recap:

16 minutes meditation

1 mile run

7 pull ups, 5 eccentrics

Lat pull down: 90lbs x10, 4 sets & 70lbs x7

Lat pull down (underhand): 90lbs x10, 3 sets & 70lbs x7

Side trap pull: 40lbs x10, 3 sets

Inverted Y (db): 10lbs x10, 4 sets

W raises (db): 15lbs x10, 3 sets

1 mile run

Back raises: 25lbs x15, 3 sets

Heels to the heavens: 30, 4 sets

Weighted ab crunch: 50lbs x15, 4 sets

Weighted leg lifts: 5lbs x15, 4 sets

1.6 mile run - 15:03”

[valiantalpacapeach]

Today’s fitness recap:

16 minutes meditation

1 mile run

4 pull ups, 5 eccentrics

Lat pull down (underhand): 80lbs x10, 90lbs x10, 90lbs x10, 90lbs x10 & 80lbs x5

Lat pull down: 80lbs x8, 80lbs x8, 80lbs x7 & 70lbs x5

Side trap pull: 20lbs x10, 30lbs x 10, 30lbs x10

Inverted Y: 10lbs x10, 4 sets

W raises: 10lbs x10, 3 sets

Back raises: 25lbs x15, 3 sets

Heels to the heavens: 30, 4 sets

Weighted ab crunch: 40lbs x20, 4 sets

Weighted leg lifts, incline: 5lbs x15, 4 sets

1.5 mile run