Training Log Archive: Mr Wonderful

5 minutes warmup on rower

goblet/goblin squat, 10x 30 lbs too light, 60 lb for last four was better
jump squats, 10x those are tough towards the end burrrrrrnnnnnnn
db incline press, 12x 30 lb dumbbells a little light
db rows, 12x 30 lb dumbbells also not bad
rower, 5 minus (subbing for the prescribed 1/2 mile run since I ran yesterday)

*3

minor break

* 1 more

minor break

* 1 more

Like Tuesday. Crazy how the mill feels like a mph faster, and how it's almost as easy to do 90 rpm / 250 watts on their bike versus mine trainer where I barely can crack 60 rpm / 150 watts.

1/2 mile jog, 5.5 mph
5 minutes stairs
1/2 mile jog
10 minutes bike (subbing more bike for 3rd run of each to spare shin), trying to stay above 250 w and preferably closer to 300. They spec'd a resistance, but I have not figured out those bikes yet, this feels like a reasonable alternative.

*2

The nice thing about lifting is when I overeat I can say it's just part of a dirty bulk.

Abbreviated warmup, abbreviated because I can't remember them all and should write them down

Round 1:

DB Rev Lung x10 (25, 30 lbs)
Medicine ball squat jumps x10
Jog for three minutes on field

* 2

Round 2:

DB shoulder press x10, (25 lbs, 30 lbs)
DB side raises x 10, (12.5 lbs, 10 lbs)
Ropes 30 seconds (both, alternating)

*2

Round 3:

Lying Leg Curl x10 (50 lbs, a bit light)
Standing Leg Curl x10 (15 lbs)
Side Shuffle 5 yards and back 30 seconds

* 2

Then the stretches I could remember

Slightly shorter today, should have gone heavier or warmed up more thoroughly

Will be fun to check out if I get a chance over the holidays. Curious if the vegetation is roughly right or not.

C • Looks good! 1

Daughters practice started late so I couldn’t run to the gym but they were short so I jumped in and got schooled. The kids are so much faster.

1/2 mile jog
5 mins stair master level 4 (called for max but anything higher just sat on the floor, I am not worthy unless ultra short bursts)
1/2 mile jog
10 minutes spin type bike (subbed five more minutes bike for the final run to preserve shins). Called for the other type of bike but I was not clever enough to figure out how to start it

*2

GNC:

Fri DL 1691 9:55 am
Mon DL 3055 4:35 pm

I realized, as I drove to work, that I chose the wrong portion to do the "2x circuit" on, and shorted myself a little. However, this is much better than nothing (last ten minutes should have been doubled). And not 100% if the running counts as warmup, or as part of workout.

1/2 mile jog
20 lb dumbbell 20 yard lunge
50 lb sled push down and back
30 lb dumbbell press * 15 (too light)
6 bench push ups (too hard!)
*2
more sled
cable tricep push down 20 * 30 lb (not bad early)
30 lb dumbell curls 10 per arm
subbed 90 lb lat pull down for the prescribed 10 x pull up, which is not going to happen with my garter snake arms and considerable mass
1/2 mile jog

This wasn't nearly as awful as my personal trainer session, so I should have cut the rest (a lot of wandering around and rechecking the sheet) and tried harder on the things that aren't happening maybe (bench push ups, pull ups).

then naturally forgot to shut watch off

There's another two miles of jogging listed, but after a hard effort Sunday and being fearful of shin pain, I will try to sub bike time this evening, as long as I forgo map stuff after everyone retires.

The treadmills can do 30% incline, which is nice

No time for the prescribed 2 mile jog this morning, so subbed biking this evening since more biking rarely hurts AR, plus I don't want to go 0-60 and damage the shin out of the gate, which might happen anyway but we'll try to avoid it.

128 w, 61 rpm

114 w, 57 rpm