Unleashing The Beast :: FitBob

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: 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!!

Weight: 209, 7:15pm

Soak: 15m
Steam: 15m
Soak: 10m

The nice thing about SSS days is they don’t feel like workouts. But HR is elevated to the LI aerobic zone whether in the hot tub, steam room or sauna. And it sure feels good on achy muscles!

:30 min, rotate Soak, Steam, Sauna

Nice day, hope to ride outside later!

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