Curious to see if HRM works in steam/hot tub, I wore it in both. As it turns out, the steam room cranks HR up significantly (165bpm), the hot tub not so much (130ish). Also learned that it doesn’t care to be submerged. 
Weight: 208.5
9:15 am
Exerbike: 45 min
Plank: 1:00
Ham Stretch: 4 min
Total calories: -593
Weight: 208.2
8:00 am
Cold front blew in after yesterday’s ride, so it’s back inside. Knees are a little twitchy from yesterday,
Warmup: 12 min exerbike
Pull-ups (assisted): 5 sets
Dips (assisted): 5 sets
Leg Press: 1×90
Bent-knee Raise: 15/15
Cooldown: 17 min light spin
Total calories: -620
Light recovery day, 50:50 spinning and elliptical
Total calories: -790
Weight: 204.4
9:45am
DIdn’t train yesterday due to family/holiday stuff. Took advantage of the extra recovery day to go heavy today.
Warmup: elliptical, 11min
Deadlifts: 135×10, 225×4/6/6, 135×10
Smith Squats: 135×8, 226×6, 315×6 (half), 135×12
Barbell Shrug: 135×10/10/10/10
Spinning: 36min – was going to stop at :30, but kept going to hit -1000 cals =)
Stretch: ~8min
Steam: 5min
Total calories: -1080
Total weight: 6300 deads + 5940 squats + 6750 shrugs = 18990 pounds
Forearms limited deads/shrugs weight until switched to mixed grip, need to get straps
Weight: 202.8
9:30am
Up at 6:30, had a protein shake, extra scoop of Superpump 250 at 9ish. Hit legs pretty hard, got a bit light-headed at one point, likely due to low glucose levels – no carbs this morning, didn’t eat enough last night.
Slow lifts today: 1 second lift + 3 second negatives
Also had low BP/HR throughout workout – monitor to see if just a one-off event, or possibly overtraining.
Warmup: elliptical, 10min/-100cal
Cybex Leg Press Machine: 90×15, 210×10, 310×8/6, 150×15
Cybex Leg Extension: 50×10, 110×10/10/9
Cybex Seated Leg Curl: 70×12, 110×8/7/6
Cybex Seated Calf Raise: 210×10, 390×4, 310×6 (light headed)
Spin/flush: 30min
Stretched legs
5min steam
Total cals: -730
Weight: 204.0
7:00am
Went to bed about midnight, up at 6:30ish. Didn’t feel strong, so just did some spinning this morning. Going back later to lift if not too fatigued.
1 hour spin:
- 30m steady state
- 1:30 climbing interval
- 1:30 climbing interval
- 2:00 climbing interval
- 3:00 climbing interval
- 4:00 climbing interval
- 4:00 climbing interval
cooldown
5m steam
Total cals: -590
Weight: 201.2
10:30am
Solid night’s sleep, ~8 hours. Made sure to eat some carbs with protein shake before training, energy levels up for leg workout
Warmup: elliptical, 10min/-120 cal
Cybex Leg Press: 90×10, 180×10, 270×10 ,360×10, 450×10, 540×10 (half presses, save knees)
Cybex Seated Hams: 50×10, 70×8/8, 50×10
Cybex Leg Extensions: 70×10/10/10
Cybex Calf Raise: 210×15/10/10
Spin: 20min flush/cooldown
Crunch: 20/20/20
Total cals: -920
Great workout – felt like I could have easily spun for hours. Can definitely tell when body shifts over to fat vs. glycogen for energy supply. Walked out of gym into a gloriously clear and sunny winter day. The snow-covered mountains are breathtaking. Gotta love those post-workout endorphins!
Weight: 198.4
noon
Warmup: Spin bike 5 min
Incline BB Press: 45×15, 90×10/10/10
10* DB Bent Arm Flye: 30×6/6/6 + 12.5×10/10/10 stretchers
Cable Crossover Low: 50×6, 40×8, 30×10
Crunches: 20/20
5mins Steam
6:30pm
:30 spinning, -350cal