The Grind Fitness Garage

02/28/2018

28 Feb - Daily Log Day #8:

Cardio Day - Mind Clearing Day
- 0500: 5.5 mile road run
- 0630: 13 mile bike ride

***30 min Stretch***

02/28/2018

27 Feb - Daily Log Day #7:

Muscle Strength and Endurance:
0500 - 13-mile bike ride
0800 - Chest and Biceps:
*DB Flat (work up to 5 rep max then drop set by 10lbs till complete failure
*BB Incline (work up to 5 rep max then drop set by 10lbs till complete failure)
*Body Weight Dips (4 sets/12 reps)
*Easy Bar Curls (4 sets/12 reps)
*Bicep Curl Machine (4 sets/12 reps)
0930 - 20 min Elliptical ( 7 / 25)
***30 min Stretch***

02/26/2018

26 Feb - Daily Log Day #6:

Cardio Day
- 0500: 5 mile rainy road run
- 0630: 13 mile bike ride

***30 min Stretch***

02/26/2018

25 Feb - Daily Log Day #5:
Muscle Strength & Endurance (Shoulder Day)

0800 - Standing BB Strict Press (4 sets/12-15 reps)
Standing Military Press Machine (4 sets/12-15 reps)
Standing DB Shoulder Press (4 sets/6 reps)
*Superset with Front Delt Raises
DB Superset Shoulder Fly’s w/Rear Delt Fly’s (4 sets/10- reps each)

0900 - Ab work & Stretch

02/24/2018

24 Feb - Daily Log Day #4:

Cardio/Mind Clearing Day:

0630 - 4.5 mile rode run
0800 - 14 mile bike ride
0900 - Stretch

02/24/2018

23 Feb - Daily Log Day #3:

0500 - 13.0 mile bike ride

Muscle Strength and Endurance (Back/Biceps)
0800 - Cable Machine Work:
- Wide Grip Lat Pull Downs (5 sets/12 reps)
- Close Grip Seated Lat Pulls (5 sets/12 reps)
One Arm DB rows (3 sets/work up to 10 rep max-125lbs)
**Superset DB curls (3 sets/12 reps)
25 Pull-Ups
**Superset EZ Bar curls (3 sets/12 reps)

(wimped out on afternoon fat burning)

02/22/2018

22 Feb - Daily Log Day #2:

Cardio & Low Impact Fat Burning Day:
0500 - 4.0 mile road run
0800 - 30 min Elliptical (level 25 incline 7)
0830 - 20 min foam roll and stretch
0900 - 30 min Stair-stepper (level 7)

02/21/2018

21 Feb - Daily Log Day #1:
0500 - 3.5-mile run
0800 - Strength & Endurance: Chest/Triceps
- Worked up to 4 rep max DB press (125lbs)
- BB Flat and Incline 3 sets each/12-15 reps (185lbs/165lbs)
- Body Weight Dips 3 sets
- (Volumizing) Chest Press Machine w/Triceps Extensions 3 sets/15 reps
0930 - 20 min Elliptical Interval Training
1600 - Stretch

02/02/2018

Hang Therapy for Shoulder issues!!

The world is rife with shoulder issues, but the solution may have been right under our noses this whole time! Enter the dead hang!

01/31/2018

4 Healthy Nighttime Snacks by Samantha Wilkinson, MS, RDN, LD Late-night snacks don't have to be synonymous with guilt! Try out these delicious treats when

01/31/2018

Know the difference!

MCT oil are medium-chain triglycerides, a form of saturated fatty acid with health benefits like improved cognitive function to better weight management.