Since my last work out log entry, we’ve had a full few days of holiday celebrations, parties, visitors and a good ‘ol summer time heat wave! Not exactly the recipe for success when it comes to MY ability to stay perfectly on track with healthy choices! (It’s that “human” thing again!)

Actually, I didn’t do too badly… as long as I can squeeze exercise in before it gets TOO hot, I’m OK. Once the heat and humidity hit a certain point, I’m bordering on useless!  (Unless, of course, the exercise is something water related… then it’s all good!)

Here’s the work out log since last entry…

Friday:

I took the kids to the county park to do a combination of riding the trails, letting them practice along a nice, long smooth stretch of road (our son, especially), and play at the playground with them. Unfortunately, after packing everything up and finally getting to the park, I realized that the attachment for the bike trailer was on hubby’s bike… so, I didn’t get to do a long ride pulling the kids like I had hoped. Instead, I ran back and forth alongside them as they road along the smooth stretch for about 25 minutes or so. I kinda’ sorta’ did some mini-sprints – maybe at 70% intensity…. maybe 65%?!

I had planned to do some ‘stuff’ at the playground while the kids were playing – some monkey bar pull-ups, chin-ups, “muscle-ups”, etc. But, half the population of the state of Michigan was at the park that day so my plan was thwarted! It’s OK – I found a shady bench with my name on it!
Once we got back home,  I did a quick 10-12 minute “work out” on the deck with a couple sets of bench jumps and high alternating step-ups, and then some dips and decline push-ups.

(Then, off to a fantastic annual 4th of July party at friends’ home!)

Saturday:
I did some hill sprinting intervals. I did the 1/2 mile ‘jog/run’ to the starting point, then 5 uphill sprints each approximately 40 seconds long, jog/walk back down the hill.  The first 3 sprints rocked! Great speed… felt really good. The last two, ugh. Tough. Felt a little barfy, if you must know! I managed to pull them off – I just didn’t overly enjoy those last two! I did a couple straightaway sprints on the way home… more like ‘faster runs’ than sprints!

Followed up by lots of swimming and playing in the lake!

(Then, out for daughter’s birthday celebration dinner!)

Sunday:

Our daughter’s birthday! No “formal” work out this day… just lots of playing in the lake, tubing, boating, swimming, hanging out with friends, etc.

Monday:
I went out for a run very early in the morning… really before my body was awake enough for it! It was the only way it was going to happen! I stepped outside as the sun was just coming up and already broke a sweat… just standing there! I did a 5-mile run with a few bursts of higher intensity – not full out sprints; just revved it up a few notches. Swam for awhile with the kids later on.

This morning:
Resistance/strength training day. Feeling seriously pooped today. This work out wasn’t overly difficult and it wasn’t extremely intense… it was what it was! I’m good with that today!

15 deep front squats with 2 x 35 lbs. dumbbells on shoulders
15 dead lifts with 2 x 35 lbs. db’s
20 clapping push-ups
10 ‘chest up’ chin-ups
30 alternating lunges onto Bosu ball with 2 x 25 lbs. db’s
12 isolated biceps curls (ea. side) with elbow on exercise ball, 25 lbs. db
12 triceps overhead French press (ea. side) 25 lb. db
24 “swings” with 35 lbs. db
30 dips with feet on exercise ball

My plan is to do some abdominals work later today.

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