Monday 12/13: did 3 sets of 8 of deep squats (where my butt nearly touches my heels with a nice and steady movement) at 135 lbs. I try not to stack on too much weight while doing deep squats, as I do not want to injure my knees. Did 3 sets of 8 of standing elevated calf raises at 185 lbs. Did 3 sets of 10 of leg extensions at 70 lbs. Did 3 sets of 8 of hamstring curls at 70 lbs. Did 3 sets of 10 of seated calf raises at 50 lbs. Did 6 sets of 20 sit-ups at steep incline.
Tuesday 12/14: did 1 set of 8, 1 set of 7, and 1 set of 6 of bench press at 115 lbs. Did 3 sets of 8 of standing military press at 55 lbs. Did 3 sets of 8 of standing cable pulls simulating chest flys. Did 3 sets of 8 of shoulder raises from waist to eye level, straight in front, and 3 sets of 8 of shoulder raises from waist to eye level, to the side.
Wednesday 12/15: off day. Went to bed at 8:45 PM and didn't get out of bed until 6:50 AM. Wow! Haven't gotten that much sleep in a long, long time.
Thursday 12/16: did 3 sets of 8 circuit style of: sitting dumbbar curls at 55 lbs; tricep pull-downs at 100 lbs; back pull-downs at 100lbs; and 1 set of 20 sit-ups at steep incline in between every circuit (for a total of 60). Then did 3 sets of 8 circuit style of: "hunched" dumbbell curls, 2 sets at 20 lbs, 1 set at 25 lbs; lawnmowers (back) at 40 lbs; dips (for triceps and a little bit of chest); and 1 set of 20 sit-ups at medium incline btwn every circuit (for a total of 60).
Side note to Thursday 12/16: this is the second bicep/tricep/back/abs workout in two weeks that has left me feeling very fatigued, light headed, and almost a sour stomach. I think its b/c of my elevated heart rate from the circuit style lifting, and doing it in the early morning w/ zero calories in my belly. Either way, it has not been fun; but, it might be a good approximation for Leadville in that I am required to continue working out even though I am feeling fatigued and somewhat sick to the stomach. I love ultras!
Friday 12/17: did 3 sets of 8 of deep squats at 135 lbs. Did 3 sets of 8 of standing elevated calf raises at 185 lbs. Did 3 sets of 8 of leg extensions at 70 lbs. Did 3 sets of 8 of hamstring curls at 70 lbs. Did 3 sets of 10 of seated calf raises at 50 lbs.
Weekend: we traveled to Albuquerque this weekend, so no weekend training.
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