What Was Your Work Out Today?
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Dead hangs, wall supported supported handstands, bodyweight pull-ups superset with wall supported handstand press-up negatives, yoga and weighted pull-ups superset with side lateral raises...1
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It's been a while since I could maintain 40km/h (25 mph) for 90 minutes......
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10 miles / 29:30 / 343 calories
Good ride. Pedal focused again. 10 miles to finish the week.1 -
Dumbbell aalking lunges/dummbell romanian deadlifts
Dumbbell overhead press/pulldowns
Calf raises/external rotations1 -
30 min stationary bike
10 min elliptical
10 min treadmill
10 min stairclimber1 -
Another rest day due to work. That's makes 3 rest days in a row. I'm going to work out tomorrow and work will not be an excuse.0
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1mile warm up run to gym
Chest - got myself a new 3rpm of 46kg in bench , really pleased with that, I took time off heavier lifting when marathon training last year and only really started trying to build up again at new year. Wasn't a true max either, I'd done a pyramid up to 43kg, then my spotter encouraged me to go for 45kg and then 46kg.
PT - 30 mins of pain.
500m row/50 press ups/50 decline sit ups
400m row/40 press ups/40 decline sit ups
300m row/30 press ups/30 decline sit ups
200m row/20 press ups/20 decline sit ups
100m row/10 press ups/10 decline sit ups
Was wishing I hadn't learnt to do the decline sit ups by the end, or at least that I hadn't told her I could do them.
Valentine themed circuit class.1 -
Third day of rest, didn’t plan it but work got in the way. Tomorrow will be different, you watch.0
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1 mile warm up run followed by couple times round a hill interval loop to test out a tight calf
Tabata and total body conditioning classes
30 min PT session on the spin bike.
Now time to chill out after lunch until tomorrow morning1 -
Yoga, pull-ups, handstands and dead hangs...1
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Team erg session. 6×10'/90sec off followed by 10 min of core exercises.2
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Atletica class, with 10 and 12 lb weights. Sweated so much, and my face was so red, that even after my shower, I had to wait on makeup - and hot coffee for a whole hour !!!2
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Still relegated to the AirBike. Would like to be rowing but the middle back is still tender. 10 minute W/U today followed by 40 minutes hard. Wanted a very hard Anaerobic Threashold workout. Went out a bit too hard at the beginning and had to reign it in toward the middle. Still a nice workout. 700 something calories, 244 Watt average. Started out at roughly 62 RPM and knew 5 minutes in it wasn't sustainable. Ended up (I think) around a 57/58 RPM average, roughly 18 calories a minute.1
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10 miles / 30:30 / 375
Gonna enjoy a weekends rest. 10 miles x 5 days is working really well though. Not over doing it and forcing a moderate pace and finishing hard.1 -
45 min run along the beach1
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9.2 mile bike ride. Plan to lift tomorrow.1
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burned 301 cals/20 minute on elliptical
weights & crunches to finish off the day1 -
Been very busy with work this week and that's my excuse but today I did something different. Some quality resistance bands arrived and I'm keeping them at work. I broke them into today doing the following with various resistance tensions:
Double overhead press 5x5
Double bent-over rows 5x5
Double curls - 3x5
Single tricep overhead extension with each arm - 3x5
This is not how I typically train. I don't prefer the hypertrophy feeling that this and barbells/dumbells provide. But, I will play around with resistance band training while at work because it's easier to bang out some training that with kettlebells which require that I mentally warm-up to the work to be done.
Overall, pretty well-rested after having three consecutive rest days so I have no excuse to not returning to my pedal to the metal training.1 -
20 mile run.
Food and nap time now.
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