Friday, February 24, 2017

Day 54: A 5K Run and Some HWR

Last night after work, I went out for a 5K run.  The temp was a bit below 30 degrees and felt like it was falling with a chilly breeze for some of the course I ran.  I do have a darn-near perfect 5K route to take around town and it ends up almost coming perfectly back to my driveway.  The first mile was a hair over 8 minutes, second mile was mostly into the wind for about 9 minutes, then after a half mile, the last 6 tenths to go was with the wind behind me, making the last mile around 8:25.  All in all, it was 26:20 for the 5K distance, 25:30 at the 3 mile mark.

Morning runs are great for me, but evening runs have a great feeling as well. 

This morning was another HWR, 12 minute circuit, this time adding dumbbells and doing the following:

DB Deadlifts: 4 rounds of 20/10, about 8 reps per set
DB Alternating Presses: 4 rounds of 20/10, about 5 per arm, per set
DB Curls: 4 rounds of 20/10, about 5 per arm, per set. 
I then repeated the same 6 minute sequence to get in a 2nd round for the workout. 

You do have to rest the dumbbells between some sets, just because your grip gets pretty fatigued if you try to keep holding onto them, minute after minute.

That little circuit makes for a nice, simple, squat/press/pull sequence.
It's also a bit fun to do the sets of curls because after a while, a guy can miss doing curls. I think its a guy thing to be obsessed with how many variations of curls you can do.

Overall, its been a good week. I will see how the evening turns out and I might stay inside for a heavier strength workout at the gym or perhaps stay at home and do an indoor bike ride.

I'm still very happy with the results so far on Slim from AdvoCare. Into my third week now and will most likely add a 4th because its going so well.  This is really helping me move along towards my goals on weight but also appearance. 

Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com

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