- What a blurry person asked me after I finished this one.
My legs were still sore from the burpees and the clean & press on Monday. I decided to not do any legs or full body, and see if running might work things out. I also decided to hit my chest, back, & abs from different directions each circuit, instead of single exercises today.
Treadmill - run 220 yds. @ 7.5 mph
Hand-Release Pushups x 20
Close-grip Pullups x 10 @ -180
Swiss Ball Crunch x 25
Treadmill - run 220 yds. @ 7.5 mph
Feet-up Pushups x 20
High Pulls x 10 @ 55#
Plank x 60 secs.
Treadmill - run 220 yds. @ 7.5 mph
Machine Dips x 10 @ -120#
Wide-grip Pullups @ -200#
Bench Situps x 20
Treadmill - run 220 yds. @ 7.5 mph
Cable Crossover Flies x 20 @ 40# (each stack)
Machine Rows x 20 @ 60#
Machine Twists x 25/25 @ 30#
The four 220's have gotten much easier. I felt pretty good, but everyone kept looking at me as if they were concerned for my well-being, so I think it got the job done.
Friday
Monday
Tabata Torture
20 seconds sprint/exercise and 10 seconds rest. Eight times. Sounds simple.
It hurts.
Elliptical Trainer: 20 secs @ 85+ rpm and 10 secs @ 55+ rpm x 8 sprints
Stepping Hand-Release Burpees: 5 reps and rest 10-20 secs x 8 sets
(squat to hands on the floor - step one leg back at a time into high plank - hand release pushup - step one leg up at a time into squat with hands on the floor - stand)
Dumbbell Clean and Press:
5 reps (alternating hands) @ 35# and rest 10-20 secs x 8 sets
Swiss Ball Crunches: 10 reps and rest 10 secs x 8 sets
Then almost pass out.
The elliptical we have done several times, so I got through it smoothly. But, the new 'Burpee' is an ass kicker. I'm getting much more of a full-boy effect, but it quickly takes it out of me. I love it. We have done the last two exercises in this way a couple of times, but I was so light-headed from the Burpees that I had to bear down to finish.
This is probably the most difficult workout I've done by myself. I'm ready for Rich's rib to heal. I'm getting much better at pushing myself, but there is a lot to be said for competition and shame when it comes to working out.
It hurts.
Elliptical Trainer: 20 secs @ 85+ rpm and 10 secs @ 55+ rpm x 8 sprints
Stepping Hand-Release Burpees: 5 reps and rest 10-20 secs x 8 sets
(squat to hands on the floor - step one leg back at a time into high plank - hand release pushup - step one leg up at a time into squat with hands on the floor - stand)
Dumbbell Clean and Press:
5 reps (alternating hands) @ 35# and rest 10-20 secs x 8 sets
Swiss Ball Crunches: 10 reps and rest 10 secs x 8 sets
Then almost pass out.
The elliptical we have done several times, so I got through it smoothly. But, the new 'Burpee' is an ass kicker. I'm getting much more of a full-boy effect, but it quickly takes it out of me. I love it. We have done the last two exercises in this way a couple of times, but I was so light-headed from the Burpees that I had to bear down to finish.
This is probably the most difficult workout I've done by myself. I'm ready for Rich's rib to heal. I'm getting much better at pushing myself, but there is a lot to be said for competition and shame when it comes to working out.
Sunday
I will do real pullups again
I could do six pullups in 1990 when I was in the Army. And weighed 50 pounds less than I do now. I will do a real pullup again. So - more pullups.
I have resisted deadlifts my whole life, fearing I might hurt my back. (Irrational fear based on a power clean injury in 1981)
Of course, it turns out they are the best exercise for overall strength, and I've actually been doing them my whole life, just with furniture and boxes. So - more deadlifts.
I want to run a 220 without really feeling tired. I'm getting closer. So - more 220's.
And there must always be abs & pec work.
Thursday afternoon:
Treadmill - Ran 220 yds @ 7.5 mph
Deadlift x 10 @ 155#
Machine Pullups x 10 @ (-190)
Hand Release Pushups x 10
Swiss Ball Crunches x 20
Treadmill - Ran 220 yds @ 7.5 mph
Deadlift x 10 @ 155#
Machine Pullups x 10 @ (-190)
Hand Release Pushups x 10
Swiss Ball Crunches x 20
Treadmill - Ran 220 yds @ 7.5 mph
Deadlift x 10 @ 155#
Machine Pullups x 10 @ (-190)
Hand Release Pushups x 10
Swiss Ball Crunches x 20
It was almost too easy. Almost.
I have resisted deadlifts my whole life, fearing I might hurt my back. (Irrational fear based on a power clean injury in 1981)
Of course, it turns out they are the best exercise for overall strength, and I've actually been doing them my whole life, just with furniture and boxes. So - more deadlifts.
I want to run a 220 without really feeling tired. I'm getting closer. So - more 220's.
And there must always be abs & pec work.
Thursday afternoon:
Treadmill - Ran 220 yds @ 7.5 mph
Deadlift x 10 @ 155#
Machine Pullups x 10 @ (-190)
Hand Release Pushups x 10
Swiss Ball Crunches x 20
Treadmill - Ran 220 yds @ 7.5 mph
Deadlift x 10 @ 155#
Machine Pullups x 10 @ (-190)
Hand Release Pushups x 10
Swiss Ball Crunches x 20
Treadmill - Ran 220 yds @ 7.5 mph
Deadlift x 10 @ 155#
Machine Pullups x 10 @ (-190)
Hand Release Pushups x 10
Swiss Ball Crunches x 20
It was almost too easy. Almost.
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