Unleashing The Beast :: FitBob

Weight: 207, 9am

Warmup: 10m spin

60m spin class

Cooldown: 20m spin

Stretch
Soak: 7m
Steam: 5m

Weight: 214, 9am

Spin class 60m, moderate intensity

Stretching
Soak: 7m
Steam: 5m

Weight: 215, 7am

Warmup: 80m spin

Spin Class: 60m

Cooldown: ~20m spin

Soak: 7m
Steam: 7m

Bit of a Forrest Gump day today. Meant to lift legs, but got into the riding zone early. Felt good, so I kept going. Took a break at 1:20m to take a Clif Shot & refill my water bottle. Felt good, kept going through class. Then cooled down.

~2.5hrs total ride time, mostly in LI or MI aerobic zones.

80 minutes warming up, spin class begins now! #itsgotime #down #with the #sickness

Kicking off the New Year right – joined Lifetime Fitness today!

Weight: 214

Cardio: 60 min walk
Steam: 30min

Calories: -500

Bod’s feeling good, chest is feeling tight but not sore from Monday. Triceps are toast though. Heh

Warmup: 12min elliptical

Assisted Pullup: 108×12/10/7
Assisted Chin: 108×6
Assisted PGrip: 108×6
Low Cable Row: 90×8/8/8/8
Hi Cable Row: 90×8/6/6

Bent Knee Raise: 15/12/10

Spin: 30 min

Stretch

SSS: 20 min

Calories: -820

Tired, so tired. Didn’t sleep well last night and low on energy, so I opted for what I call my “cheater aerobic” workout: Rotate intervals between the steam room, sauna, and hot tub – with occasional cooling off dips in the pool.

A few weeks ago I wore my HRM into both the hot tub and steam room to find out what their effect on HR was and to get an idea of their calorie costs. The results? In the hot tub, my HR averaged around 140 (LI aerobic) and in the steam room it jumped to 160 (MI aerobic), which averages out to about 10 calories a minute for me.

So when I don’t have the time or energy for a workout, I go sit in the hot tub. Then the steam room. Then the sauna. Then jump in pool to cool off. Repeat. Do this for a half hour and voila! I’ve done my cardio for the day without it feeling like a workout and burnt about 300 calories – nice.

35min SSS

Calories: -300

1hr on spin bike

FM/low target HR

Calories: -568

Baseback ride

53 min

Total calories: -574

DAM Loop

1:00 ride up the steep side

Total calories: -870

(video coming)