03.02.12 Workout – SSS
Friday, March 2nd, 2012Didn’t sleep a wink last night, opted to get up and go for the modified SSS… back at it!
Weight: 209, 7am
Soak: 25m
Steam: 5m (HOT)
Didn’t sleep a wink last night, opted to get up and go for the modified SSS… back at it!
Weight: 209, 7am
Soak: 25m
Steam: 5m (HOT)
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
Been away longer than expected, but got back in today to hit upper bod – back on track!
Weight: 214, 10am
Warmup: 10m elliptical
PS WG bench: 90×15, 180×6, 200×4/2, 90×12 slow
FM Pulldown + twist: 90×15, 180×2, 160×3, 140×5, 100×10
DB shrug: 45×10, 65×8/8/8
(SS with)
DB uprow: 20×10/8/8/8
8# medball twist: 25/25
Stretch
Soak: 10m
Weight: 213, 4pm
60m walk
Weight: 210
30m walk
Weight: 213, 4pm
Warmup: 10m elliptical
Intro to Pilates: 60m
Misc chest/shoulder work + stretching
Soak: 10m
Steam: 10m
Pilates rock. Great for conditioning core, aligning bod, getting straight.
Didn’t eat most of the day, challenging work day, fatigued. Gotta stay positive!
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.
Weight: 215, 6am
Walk: 30m
Weight: 216, 4:30pm
Warmup: 10m elliptical
PS WG Bench: 90×14, 180×6/5/2, 140×6
PS WG Pulldown: 90×14, 180×8/6/6/6
LF Flye: 20×11/10/10/8
Bent T Row: 90×6/6/5/5
Incline Press: 50×15/12/9 (:30s rest)
Cooldown: 10m elliptical
Stretches
Soak: 5m
Steam: 5m
Sauna: 5m
Back on track after skipping yesterday. Decreased training loads, increased poundage. Felt pretty strong – rest days work!!