What Happened to the Work Out Blog?
I lost my workout notebook last week. I’m heartbroken. It had 3 months of workouts, notes, and statistics (which maybe I could live without) but I’m missing being able to look up my “max” weight for lifting workouts, I can’t remember everything. I’m missing my notes to self about which workouts were hard, made me sore-what I did or didn’t do afterward that contributed, etc. So to catch up THIS WEEK:
Sunday- Beer Fairies. 1 ten mile loop of single track did NOT make up for the morning playing Fairy Duster.
Abs- 1 min ea seated twist, toe touch w/10lb plate, leg extensions and scissors
3 sets, 5 sec rest between exercises, 30 seconds between sets, do as many reps as you can in 1min for each:
Sumo Deadlift with High Pull 45lb (bar)
Wall Ball 10lb – deep squat and throw the ball up to an X on the wall, catch, repeat
Box Jumps on 12 inch box
Push Press 45lb (bar)
Abs again, I don’t remember exactly what we did because I have blocked it. It was hard.
Push Press x 50 1 x 10 @ 45lb (bar) 4 x 10 @ 55lb
Front Plate Raise 1 x 10 @ 25lb
Partner Curls (pass the bar between partners) 1st turn is 10 reps, then 9, then 8….down to 1. I had a spot w/45lb bar
Static 21’s 3 x 21 @10lb Dumb bells held straight out in mid bicep curl position- one arm 7 reps up, switch arms, 7 reps down, switch arms, both arms do full curl OUCH
Rope Tricep Push Down 1 x 15 @20lb
Wednesday- plans shot and ended up with a short 2.5 mile walk/jog with the dog
Thursday- 15 mile bike ride, some road and a lot of “flat” whoop dee doo singletrack FUN
Friday- a whole lotta yard work and cleaning up. Made homemade tomato soup today, it’s getting chilly and I love soup in cold weather.
Saturday- well that’s today. As soon as the temp is over 50, heading out to my favorite gym
OT from Visitor’s Center up to East Summit, up-over and around the West base trail and back to the VC. It was a good 1 hour and 45 minutes or so. I could have done another lap. Or at least a couple more miles. Maybe next weekend I’ll hit it hard.