What Was Your Work Out Today?

Went for a nice brisk 12k run this morning before breakfast!

5 mins warm up on treadmill

4 sets each of the following exercises (12-10-8-8 reps):
Chest press
Tricep Kickbacks
Rows with resistance bands
Bicep curls
Shoulder Press
Front Raise
Arm Circles
Skull Crushers

then a 20 min HIIT Cardio class

Biking:
300 in 30: Day 20
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
150|300 Miles - 30:30
160|300 Miles - 31:47
170|300 Miles - 29:12
180|300 Miles - 30:35
190|300 Miles - 32:38


3x 10 Reps Squats at start/middle/finish.

Did a 22 hour fast between yesterday and today. Two near full day fasts in a row had me rip roaring into ketosis hard. Going to 16:8, 18:6, and 20:4 rotating through the next few weeks. I have 55 days left until my 1 year anniversary and I’d love to be at 130lbs down instead of only 113.

Good luck to everyone on hitting their goals! Whether or not you hit the goals, it doesn't matter. Doing anything is better than doing nothing!

Digging, planting and moving landscape rocks around. . Attempting to get a bird sanctuary certification.

Jiu Jitsu tonight! kids class then Adults Fundamentals... One Roll Away from a good mood!

Biking:
300 in 30: Day 21
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
150|300 Miles - 30:30
160|300 Miles - 31:47
170|300 Miles - 29:12
180|300 Miles - 30:35
190|300 Miles - 32:38
200|300 Miles - 30:55

16 hour fast Sunday, 22 hour fast Monday, 20 hour fast today. 18 hour fast and 10 more miles tomorrow. Might get a good walk/sprint/jog/run session in if it doesn't rain. I've biked 210 miles in the last 22 days. I've biked 861 miles this year. I've been more active than I had been in a very long time. It's nice to feel nice and be active. Feels like it was just yesterday I was staring in the face of a 400lb man that I hated so much. Really hoping I can look in the mirror and see a 250lb man on July 15th.

Now, time rehydrate, eat dinner, and get on with the day. Good luck to everyone else!

Quads, chest, shoulders, triceps

Tuesday - Day 2 of my bootcamp week

1mile warm up run

30min PT 100 Challenge - 1mile run, 100 trx rows, 100 squats, 100 press ups.

About 20sec faster with the mile than last week, but still no where near where I was before starting marathon training. I'm "allowed" to do the press ups on my knees but did last 10 on my toes (maybe do the last 15 next time?)

Zumba

Insanity - very leg focussed

Boxercise

4 miles at 9:22 pace with 30-60 second strides throughout at 8:40

Leg day

Breathing.

1 min planks with toes on box
65 box push ups
70 renegade rows (35 reps per arm)
65 DB seated rows
70 DB bent over rows (35 reps per arm)
65 concentration curls per arm
1 min bicycle crunches
1 min sit-ups
1 min sit-ups with one leg bent and one in leg raise position (each side)
1 min knees side to side in tabletop position
1 min plank

Split the high rep activities into sets of 10 or 15 with a 5 second break between sets and 30 second break between exercises

Monday and Tuesday - 40 minutes of The Fitness Marshall on You Tube! 563 cals burned Monday, 455 cals yesterday. Absolutely love that channel!

https://www.youtube.com/watch?v=Lwjs1warBGs

All with no more than 10 seconds of rest between.
6 x 15 incline press
6 x 12 flat bench
6 x 15 dips
6 x 12 cable flies
8 x 25 laterial raises
15 mins cycling.