11/28/24

AM Workout (0830)

Thanksgiving 4 Miler 

-29:27 ... 7:22 average mile pace ... I think this is the fastest I've ran this race? Overall felt decent and enjoyed getting this in ... going under 30 for a 4 miler is decent for me ... took 36 place overall of over 1,000 runners, which was also cool. Nice tradition, happy to keep it going. 

PM Workout (1230) 

Snuck this in quickly while my son was sleeping... also nice to get this in before an evening of eating and drinking. 

A.

DB Shoulder Press 

4 Sets of 10 - RPE 7-8 

*Rest 2:00-2:30 b/t sets

-2x60# DB 

B.

Lateral Raise 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB 

C.

Diamond Push-ups

Chin-ups 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, BW 

D.

Bench Dips 

Lat Pull-Downs

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW dips, 130# PDs 

E.

5 sets
10 Cable Curl (light/moderate)

10 Rope Extensions (light/moderate)
-rest 45 sec b/t sets-

-Complete … don’t remember the weights, just went for a pump

F.
5 sets
10 Reverse Cable Curl (light/moderate)

10 Overhead Rope Extensions (light/moderate)
-rest 45 sec b/t sets-

-Complete … don’t remember the weights, just went for a pump