What Was Your Work Out Today?
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Today is legs and abs circuit!
CIRCUIT ONE:
FRONT SQUATS 3 X 10
NARROW STANCE LEG PRESS 3 X 10
LEG EXTENSIONS 3 X 10
DUMBBELL WALKING LUNGES 3 X 15
DUMBBELL STEP UPS 3 X 10 (EACH LEG)
CIRCUIT TWO:
HANGING LEG RAISE 3 X 10
SIDE PLANK WITH ARM EXTENSION 3 X 10
DEAD BUG 3 X 101 -
Fun for me, boring for the reading audience: Another nice row in a double, on a beautiful day.1
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Biking:
300 in 30: Day 15
XXXXXXXXXXXXXX
010|300 Miles - 31:53
020|300 Miles - 29:19
030|300 Miles - 29:45
040|300 Miles - 30:40
050|300 Miles - 31:12
060|300 Miles - 30:59
070|300 Miles - 29:33
080|300 Miles - 30:34
090|300 Miles - 29:52
100|300 Miles - 34:00
110|300 Miles - 31:53
120|300 Miles - 30:28
----Birthday Break----
130|300 Miles - 30:36
140|300 Miles - 32:10
I could use a nap. High resistance, lower speed ride doing Intervals.1 -
Wednesday
Early morning sprints with PT
4.5 mile build up run - was supposed to start slow then increase pace through run. Started too fast but managed negative splits through mile 2-4.5
Chest - still benching more than I'm squatting but less than before I took a break. Pyramids up to 45kg which I amraped at 5. Usual accessory stuff but added in some decline press ups, was surprised at how much more my core was involved. Only did a few this time 5/6/7/8 going to work up to 3 sets of 10 and then increase the angle.
Zumba still see this more as fun than exercise1 -
First learn to scull class. We didn't actually go out on the water in full today which makes sense I suppose. We went over the structure of the class, talked about the shells, discussed the roles of the seat positions, practiced arm positioning on the ergs, practiced squaring and feathering, etc. After that we took a quad down, got in, and practiced going from the catch to the finish while on and then just barely off the dock (close enough for our coach to keep hold of the stern of the shell).
I think it'll be a good class and the progression after this is up to the development group which is coached by one of my favorite coaches which I'm pleased about. I'll also probably take erging down to once a week once that happens, but we'll see.
Swimming: 1,300 yards mostly freestyle.3 -
6K on the rower today @ 2:14 or so/23 SPM. Rest of the hour on the Assault Bike.
@ Ann - I always like reading about OTW experiences. I'm jealous! One of the guys in my Indoor Online club posts pictures of his son rowing in a single in Northern Idaho. That would my field of dreams rowing. It's so incredibly beautiful.2 -
I use fitstar app and did 30mins strength training.1
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40 min elliptical
20 kettlebell swings
20 ball crunches
Repeat x5
10 arm rows each side - 25 lbs
16 squat jumps
Repeat 3x
20 hip thrusts
30 med ball twists
12 Superman’s
Repeat x31 -
Yard work, mostly moving rock around. It was so fun.0
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Deadlift 3x5
Seated row 3x12
Dumbbell press 3x8
Leg press 3x12
Machine chest press 3x12
Weighted sit-ups 3x12
Cable tricep pushdown 3x100 -
I walked a mile at lunch, and did C25K week 6 day 1 this evening.0
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60 minute Krav Maga class. No hits to the head!
1.5 mile walk with the pups1 -
5/15/2019
Weighted alternating pull-ups and chin-ups every 2:00 with 20kg KB - 4 x 3 and 4 x 2.5.
Pull-up hang hold max attempt 1:34.
Run 2:40 walk 0:20 for 10 rounds = 3.20 miles in 30 minutes - right when I finished, it started to rain.
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Les Mills BodyPump and elliptical0
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Ran 3 miles... just getting startes again0
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Yesterday - Metafit Dawn War
Abs Class
Body pump
Today I'm hoping to do Body pump again after work and pilates but not sure yet as I'm really struggling with my whole lower body at the moment!
Day off Friday as I'm just too busy!0 -
800m swim0
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Tonight : Kids BJJ class followed by Adults Fundamentals... Always one roll away from a good mood!! Some light stretching afterwards... Have a great work out everyone0
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160 minutes of mowing the lawn, assists off.
Will be biking later once I have something to eat. Working out/doing work when fasting is a trip. I think I'm gonna pig out on naked wings tonight and call it a OMAD type of day.1
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