Progressively overload by adding 10% to all my leg day lifts, nailed all my workouts, felt the "pump" and I feel so relaxed after a nice hot shower in the gym.
More than an hour later I still have a bright red head.
I’ve done that combo with a different round and rep count and know the feeling. It’s the cumulative effect that tests one’s resolve. Good job!
What I found odd with this is that I could at the beginning barely do 10 burpees. Then I got to higher numbers and could do 14 until I needed to catch my breath for a second, then I could do all on the last three rounds. But the kettlebell swings kept on getting more and more difficult. But then I've not done either in ages.
30min PT- abs, ouch apparently this is going to be a regular thing.
3.1mile run (over half way through #redjanuary now and then a couple of my runs will drop down to 1.5-2 miles)
30min tabata
45min total body conditioning
About 7.25 miles running, treadmill workout (because its pitch black, icy and foggy out at 6 am), but good nonetheless, included 2 super sets for about 4.5 miles of quality. Nice and EZ cool down, hot shower, good coffee and my office is deserted! Happy Friday!
10 mile ride tomorrow and I am done biking until next week, when I do my shorter 40 mile alternate week. Turning off everything on my display except rpm and heart rate is really helping me zone out.
Quick 5 miles run this morning. And finally a morning without rain! YAY! Not soaked to the bone coming back to the house. Almost forgot what that was like.
Replies
10 burpees
11 kettlebell swings
11 burpees
...
20 kettlebell swings
20 burpees
More than an hour later I still have a bright red head.
Leg press 3 sets 10 reps
Leg curl 3 sets 10 reps
Calf raises 4 sets 12 reps
Weighted sit-ups 4 sets 10 reps
Plank
10 Arm curl to press
15 jump squats
X5
10 upright row
16 squat jumps to touch ground
X3
Stretch/walk cool down for 5 min
I’ve done that combo with a different round and rep count and know the feeling. It’s the cumulative effect that tests one’s resolve. Good job!
Dumbbell Bench
Incline Dumbbell Bench
Seated Cable Rows
Triceps Rope push downs
Triceps Rope extensions
Seated Calf raises
Chest and back
30min PT, boxing, burpees and suicide runs
3.1miles hill intervals
45min circuits
What I found odd with this is that I could at the beginning barely do 10 burpees. Then I got to higher numbers and could do 14 until I needed to catch my breath for a second, then I could do all on the last three rounds. But the kettlebell swings kept on getting more and more difficult.
3.1mile run (over half way through #redjanuary now and then a couple of my runs will drop down to 1.5-2 miles)
30min tabata
45min total body conditioning
Now to relax until the run to bootcamp tomorrow
50 weights - arms, shoulders, Abs
20 minutes elliptical
10 mile ride tomorrow and I am done biking until next week, when I do my shorter 40 mile alternate week. Turning off everything on my display except rpm and heart rate is really helping me zone out.
I could keep going, but no sense pushing it.
120 mountain climbers
120 BW squats
60 curtsy lunges
90 sit ups
30 push-ups
150 jumping jacks
Foam roll/walk 5 min