Lots of spinning. Pretty much every day since last post here. High intensity intervals Sunday. Endurance ride Monday. Active recovery this am for 60 minutes plus yoga.
Weight on track with pre Thanksgiving so maintained vs my usual +5.
I kept the damage to the actual day and fasted pre meal. But, did not hold back (more turkey please, more pie please, etc.) and took a 2 day break from my (no) alcohol diet. Which was fantastic.
Did manage to get a lot of exercise though as well.
Feeling better today
At home 45 min stretching in the morning
Later I went to the gym for an easy workout...
10 min stretching
5 min cardio warm-up
45 min strength training KB, abs, balancing
5 min stretching after
Same ol' thing -- 30 minutes solid on the rower @ 2:15 pace, then 25 on the Air Bike. Still getting used to the routine again. Have had to go really easy in the bike the last two days. Still getting reacclimated after taking over a week off.
Last strength training class of the term. 5 sets of 5x80lb goblet squats then OHP and picking apart my power clean form (which fell apart).
Early afternoon erging because I hate doing workouts that are based on meters (as opposed to time) with other people. 4x1,500m/5min rest. The goal split was 5k or under. For me what I decided that would be is 2:00 or under. My actual average split across the 4 intervals was 1:58.9.
Tonight I'm planning on going to evening erg practice but I'm going to hop on one of the bikeergs which will be my first time using one. This is will be the first time in a little under a year that I've done two a day aerobic workouts. We'll see how this evening goes (I did eat a bowl of mostly homemade miso ramen with a chicken thigh as a late lunch just now and dinner will involve a lot of protein and probably a handful of fries. I'll be getting beet salad with steak added and I'm assuming at least two people will order rather large bowls fries fore sharing.
9,095 rowing machine meters, spread over 4 x 2k, 2' off/CD, in 3 separate sessions (stupid logistics). 2:[email protected] 22 and 2:[email protected] before breakfast; 2:[email protected] early afternoon; 2:23.4 at 22 right before bed (that won't go well ). Extra meters are the CD +row-in/out, of course.
<snip
4x1,500m/5min rest. The goal split was 5k or under. For me what I decided that would be is 2:00 or under. My actual average split across the 4 intervals was 1:58.9.
Oh, to be young and strong! (And gee, thanks, for making me want fries. ).
9,095 rowing machine meters, spread over 4 x 2k, 2' off/CD, in 3 separate sessions (stupid logistics). 2:[email protected] 22 and 2:[email protected] before breakfast; 2:[email protected] early afternoon; 2:23.4 at 22 right before bed (that won't go well ). Extra meters are the CD +row-in/out, of course.
<snip
4x1,500m/5min rest. The goal split was 5k or under. For me what I decided that would be is 2:00 or under. My actual average split across the 4 intervals was 1:58.9.
Oh, to be young and strong! (And gee, thanks, for making me want fries. ).
Team erg workout consisted of me doing 65 min on the bike erg while most people were doing the workout I did this afternoon. My first reaction was, "wow this is loud - smooth but louder than I'm used to". Spent the first 30 min working hard and the last 35 min chatting with a friend who I guess had planned on warming up on the erg and then going to the bike.
The chatting wasn't original in the plans, but spending the last half an hour doing an easy spin was so it worked out and I wasn't alone in the corner
I went to Mixed Martial Arts class today (I study Tang Soo Do, Kickboxing, Brazilian Jui-Jitsu, and boxing there), 45 minutes of high-intensity cardio! May be intense but it's worth the pain and sweat!
Replies
Today 12/3: 160 pushups, 42 min spin bike
Weight on track with pre Thanksgiving so maintained vs my usual +5.
I kept the damage to the actual day and fasted pre meal. But, did not hold back (more turkey please, more pie please, etc.) and took a 2 day break from my (no) alcohol diet. Which was fantastic.
Did manage to get a lot of exercise though as well.
Back to it!
At home 45 min stretching in the morning
Later I went to the gym for an easy workout...
10 min stretching
5 min cardio warm-up
45 min strength training KB, abs, balancing
5 min stretching after
30min PT - legs, trx and weighted vest
Benching
Zumba
Interval treadmill run - 200m intervals
Beachbody on Demand insanity max 30min tabata power
Beachbody on demand yoga retreat week 1 flow on the go
Boxercise
Early afternoon erging because I hate doing workouts that are based on meters (as opposed to time) with other people. 4x1,500m/5min rest. The goal split was 5k or under. For me what I decided that would be is 2:00 or under. My actual average split across the 4 intervals was 1:58.9.
Tonight I'm planning on going to evening erg practice but I'm going to hop on one of the bikeergs which will be my first time using one. This is will be the first time in a little under a year that I've done two a day aerobic workouts. We'll see how this evening goes (I did eat a bowl of mostly homemade miso ramen with a chicken thigh as a late lunch just now and dinner will involve a lot of protein and probably a handful of fries. I'll be getting beet salad with steak added and I'm assuming at least two people will order rather large bowls fries fore sharing.
30 min weights (legs and abs) including:
KB swings
Weighted step ups
Dumbbell squats
Leg curls
Sumo squats with KB
Crunches
Superman’s
Stretch & foam roll
Oh, to be young and strong!
Or just strong, even.
Go with the "just strong even"
The chatting wasn't original in the plans, but spending the last half an hour doing an easy spin was so it worked out and I wasn't alone in the corner
Hoping to do a yoga class this evening.
6-7 pm:
Warmup
Yoga (10m)
Core Strength
Compression - 3 x 10 (30)
12/5
6-7 pm:
Warmup
Yoga (10m)
Strength
Horizontal Push Pull Complex
Pushup - 34-27-20-14-7 (102)
Reverse Row - 16-13-10-6-3 (48)
Cossack Squat - 23-18-14-9-5 (69)
6am sprint session with PT and her weighted vest.
30min yoga
Christmas challenge, 3 rounds of 10 press up/10 squat jump
PiYo - got my feet off the floor in ceow for the first time, only for a second but both were up
Zumba
On the less bright side...seem to be on a plateau week despite hitting targets.
More patience training.
1hr session with trainer. A lot of burpees and squat jumps plus some running (at a for me very fast pace). Followed by upper body trx.
3.2 mile chatty run with a friend, very easy pace.
Tabata class + abs