Did a half hour of intervals on the bike and then did about 30 minutes of ST doing chest, biceps, triceps, and abs. I ran out of time for my whole ST workout as I got to the gym later than planned. Oh, and Lee, thank you so much (I think it was you) for bringing up dumbbell woodchoppers! Wow, I am going to hurt tomorrow I bet. I couldn't do the exact ones that you showed in the video by Kai Wheeler, too much twisting for my back, so I did a less severe twisting version which works well for me.
I have revamped my workout routine slightly because I really want to focus more on cardio right now and will do more weights later on. I think I like this and will slightly alter things as needed to make it work for me.
Monday:
Long run, easy MAF pace, avg 145 bpm
Tuesday:
30 minutes of intervals on bike
1st: 10 Dumbbell flat benches s (35lbs)
2nd: 10 Machine preacher curls (50lbs)
3rd: 10 Dumbbell standing triceps extension (40)
4th: 10 Dumbbell Woodchoppers (20lbs)
1st: 10 Dumbbell incline bench (35lbs)
2nd: 10 Dumbbell hammer curls (20lbs)
3rd: 10 Cable triceps pushdown (50lbs)
4th: 25 4 count flutter kicks
1st: 10 Dumbbell decline bench (40lbs)
2nd: 10 Dumbbell alternate bicep curl (20lbs)
3rd: 15 Bench dips
4th: Plank (45 seconds)
Wednesday:
Medium length hill repeats run
Thursday:
30 minutes of intervals on bike
1st: 10 Dumbbell deadlifts (40lbs)
2nd: 10 Dumbbell Squats (30lbs)
3rd: 10 Seated overhead presses (25lbs)
4th: 25 4 count flutter kicks
1st: 10 Lat pulldowns (90lbs)
2nd: 10 Seated leg curls (50lbs)
3rd: 10 Dumbbell lateral raises (10lbs)
4th: Dumbbell Woodchoppers (20lbs)
1st: 10 Wide grip machine rows (60lbs)
2nd: 10 Seated leg extensions (30lbs)
3rd: 10 Alternating dumbbell front raises (10lbs)
4th: Plank (45 seconds)
Friday:
Medium tempo run (9-10 minute pace)