Day 21
Today's Notes:
Ugh... NFL kickoff day yesterday. Wings and more wings, followed by more unhealthy junk for dinner. This is the first fried food I've had in quite a long time, and it definitely didn't sit well with me today. It felt like I had a cement block in my stomach all morning.
And you don't want to know what it felt like as it moved along out of the stomach and down the coiled road. I'm just saying.
The Workouts:
(You can read descriptions for all of these exercises here)
Morning Session (drills)
10 x hill run
2 mile run
10 x icky shuffle (ladder)
10 x carriochee (ladder)
10 x shuffle step (ladder)
************
Evening Session (weights):
Monday: Chest + Tricep day - heavy + stacked intervals... Wow.
Bench Press - 4 sets: 1 set x 20 reps @ 135lbs, 3 sets x 10 reps @ 265lbs
Incline Bench Press - 3 sets x 12 reps @225 lbs
SUPERSET with: Reverse Overhead Tricep Curl (cable) - 3 sets x 12 reps @ 95 lbs
Decline Bench Press - 3 sets x 12 reps @ 225 lbs
SUPERSET with: Tricep Extension (cable) - 3 sets x 12 reps @ 95 lbs
Dumbbell Flys - 3 sets x 15 reps @ 50 lbs (per hand)
SUPERSET with: Skullcrushers - 3 sets x 15 reps @ 75 lbs (bar)
8 x super stair run + 25 yard sprint - HOLY CRAP THAT HURT.
HOW I FEEL:
I'm really proud that I didn't puke my guts out after those stairs. What's really interesting - you're pushing hard as you trot up 21 stairs, taking one stair at a time, but you're limited by how fast you can really go because you gotta make sure you don't go slamming your foot down in the wrong spot... Plus, there's only a certain speed the legs can take you up stairs, you know?
But when you get to the flat at the top and start sprinting, it's like going from 30mph to 60mph in your car on the same bottle of nitrous or whatever those rice burner guys use to go faster (stickers? spoiler? whatever). You're already kinda breathing hard and your legs are already burning a little, and you gotta pick it up even harder.
The first, oh, two were managable. After that, there was pain. And lots of it.
Good pain though.
And I'm really happy with pushing the weight totals up a bit more.
Ugh... NFL kickoff day yesterday. Wings and more wings, followed by more unhealthy junk for dinner. This is the first fried food I've had in quite a long time, and it definitely didn't sit well with me today. It felt like I had a cement block in my stomach all morning.
And you don't want to know what it felt like as it moved along out of the stomach and down the coiled road. I'm just saying.
****************************************
The Workouts:
(You can read descriptions for all of these exercises here)
Morning Session (drills)
10 x hill run
2 mile run
10 x icky shuffle (ladder)
10 x carriochee (ladder)
10 x shuffle step (ladder)
************
Evening Session (weights):
Monday: Chest + Tricep day - heavy + stacked intervals... Wow.
Bench Press - 4 sets: 1 set x 20 reps @ 135lbs, 3 sets x 10 reps @ 265lbs
Incline Bench Press - 3 sets x 12 reps @225 lbs
SUPERSET with: Reverse Overhead Tricep Curl (cable) - 3 sets x 12 reps @ 95 lbs
Decline Bench Press - 3 sets x 12 reps @ 225 lbs
SUPERSET with: Tricep Extension (cable) - 3 sets x 12 reps @ 95 lbs
Dumbbell Flys - 3 sets x 15 reps @ 50 lbs (per hand)
SUPERSET with: Skullcrushers - 3 sets x 15 reps @ 75 lbs (bar)
8 x super stair run + 25 yard sprint - HOLY CRAP THAT HURT.
HOW I FEEL:
I'm really proud that I didn't puke my guts out after those stairs. What's really interesting - you're pushing hard as you trot up 21 stairs, taking one stair at a time, but you're limited by how fast you can really go because you gotta make sure you don't go slamming your foot down in the wrong spot... Plus, there's only a certain speed the legs can take you up stairs, you know?
But when you get to the flat at the top and start sprinting, it's like going from 30mph to 60mph in your car on the same bottle of nitrous or whatever those rice burner guys use to go faster (stickers? spoiler? whatever). You're already kinda breathing hard and your legs are already burning a little, and you gotta pick it up even harder.
The first, oh, two were managable. After that, there was pain. And lots of it.
Good pain though.
And I'm really happy with pushing the weight totals up a bit more.
posted by JtP at
6:31 PM
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