Making progress!

Day 3 Biceps, Triceps, AbS/ Finish up shoulder and back exercises

Work out Goal: 3 mile run in 30 min
Starting/finish time: 5:47 a.m.- 6:23 a.m.
 running time: 33:37
Avg Pace:  11:24 min/mi
Need to improved: my time and form
 Improved on: N/A
Obstacles: None
My run went great. I was determine to run it in 30 minutes, which I wrote on my arm. I ran it in 33:37 min!! I think I did pretty good considering my legs are still hurting from the leg workout I did on Monday!

Me getting ready below..Hate that the pic came out dark!








workout goal: Biceps/Triceps
Starting/finish time: 8:20 p.m.- 9:37 p.m.
Need to improved:  Making sure I know what and how the exercise is performed
Improved on: N/A
Obstacles #1:  DH. He wanted to go with me. My goal was to be at the gym from 6:00 p.m. - 8:00 p.m. or how long it took me to finish my workout. He said make it 6:30 p.m. I agreed to  push it back and time went by and when I got dress and said look am on a mission and I'm headed to the gym . He informed me he wasn't going. He went anyway after I said "How you going to have me change my time to give you enough time to get ready and you change your mind without telling me. If I knew you wasn't going I would've left a long time ago"

Oobstacle #2  was leaving my phone. I had took picture of all the exercise so I would know how they look and should be performed. Which cause me to not complete the Concentration Curls and Triceps Pushdown.  I didn't do the Weighted Bench Dip and Triceps Dumbbell Kickback because DH was ready to go home and I figure I would finished them at home. But I didn't so I will add it to my next workout!

filled  in white space is the weight I  used and the number of reps I performed. example  If I did 100 pounds for 10 reps, I would write "100 X 10".

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5	Set #6
Superset	XX	XX	XX	XX	XX	XX
Hammer Curls, 15 reps	10X15	10x15	10x15	XX	XX	XX
Weighted Bench Dip, 20 reps				XX	XX	XX
Superset	XX	XX	XX	XX	XX	XX
Dumbbell Bicep Curl, 15 reps	10x15	10x15	10x15	XX	XX	XX
Lying Triceps Press, 15 reps	20X15	20X15	20X15	XX	XX	XX
Superset	XX	XX	XX	XX	XX	XX
Concentration Curls, 15 reps				XX	XX	XX
Tricep Dumbbell Kickback, 15 reps				XX	XX	XX
Superset	XX	XX	XX	XX	XX	XX
Barbell Curl 21s, 7 reps	20X7	20X7	20X7	XX	XX	XX
Triceps Pushdowns-Rope Attachment, 15 reps	20X15	20X15	20X15	XX	XX	XX
Superset	X	XX	XX	XX	XX	XX
Standing Biceps Cable Curl, 15 reps	10X15	10x15	10x15	XX	XX	XX
Triceps Pushdown, 15 reps				XX	XX	XX
Exercise	XX	XX	XX	XX	XX	XX
Wide grip Lat pulldown front	Front 27.5x 15	27.5x15	27.5x15	Back 27.5x15	27x15	27x15
Cardio	XX	XX	XX	XX	XX	XX
3 mile run	33:27	XX	XX	XX	XX	XX

Seated Cable row 40X15, 40X15, 40X15
Low row 40X15, 40X15, 40X15
Review and thought of the day! I think my day went great. I still haven't incorporate Ab work in my workout. This is the most problem area I have. I also need to focus on eating write making sure I eat 6 x a day. But hey I'm a work in progress!

Happy Training & Running
Every mile is magical

Shelia