I missed spinning. The $100 craigslist purchase is the best $100 I've spent in years. Last night's 45 minute workout was great...dynamic changes in pace, position, and resistance, all to music. Sore.
4 min warmup 3 min hard/3 minutes easy 2 min hard/2 minutes easy 1 min. hard/1 minute easy 2 min hard/2 minutes easy 3 min. hard/3 minutes easy steady pace for the remainder
Lifting (still tired from the weekend): Squats, 3 x 10 @ 115. Seated Twists 2 x 20 @ 25. Lunges, back leg raised: 3 x 10 ea leg @ 50. 1-leg RDL: 2 x 10 ea leg @ 50 (that's the most my elbow can handle). Arm circuit to rehab elbow: 3 x 10 @ 15lbs bi curls, 15/10lbs tri extensions, 10lbs delt raises. Back extensions 2 x 12 @ 10. Captain's chair straight leg raises, 2 x 10.
10 minutes bike warmup
ReplyDelete2x (10 squats, 10 dips, 10 situps, 10 back extention, 5 pullups)
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Yesterday Barbara times: 4:28, 4:53, 5:31, 5:08, 5:26
To compare, on 5/26/09, Barbara times: 5:04, 6:17, 7:27, 7:45, 7:58
Long run
ReplyDelete4 min warmup
3 min hard/3 minutes easy
2 min hard/2 minutes easy
1 min. hard/1 minute easy
2 min hard/2 minutes easy
3 min. hard/3 minutes easy
steady pace for the remainder
30:50 4 miles
Lifting (still tired from the weekend):
ReplyDeleteSquats, 3 x 10 @ 115. Seated Twists 2 x 20 @ 25.
Lunges, back leg raised: 3 x 10 ea leg @ 50.
1-leg RDL: 2 x 10 ea leg @ 50 (that's the most my elbow can handle).
Arm circuit to rehab elbow: 3 x 10 @ 15lbs bi curls, 15/10lbs tri extensions, 10lbs delt raises.
Back extensions 2 x 12 @ 10. Captain's chair straight leg raises, 2 x 10.