Sunday Jan 16: swam 2200 yards in 57:23 split up as follows:
- 40 laps freestyle, avg lap 1:18, first 11 in 13:15, 22 in 27:05, 33 in 41:14, 36 in 45:08, 40 in 50:20 (PRs for the distances!)
- 2 laps cooldown freestyle
- 1 lap backstroke
- 1 lap elementary backstroke
Monday Jan 17: UBWO
- 2 minutes random warmup stuff (inchworms, arm circles, etc)
- 3x12 bench press @30# alternating with
- 3x10 reverse crunch
- 3x12 one arm bent over row, first set 15#, other two 20#
- 3 sets overhead press w/2x10#, first set 12 reps, second 10, third 8
- 3x12 lat pull-down, first set 45#, other two 50#
Last edited by paperclippy; 01-17-2011 at 05:08 PM.
Monday: TM & yoga/stretching.
Tues is a rest day and Wed I'll be back at the gymn
I've just checked my blood pressure and it's in the ideal range. That's pleasing.
Jessica - what, in heaven's name, is an inchworm? It must (cannot?) be related to a tapeworm. The mind boggles. How can a parasite be thought of as a warm-up? I mean a worm-up. I await your reply with interest.
60 minutes arc trainer, hill intervals, resistance at 9
60 minutes circuit training class
I've concluded tonight that the weird attendance patterns at my gym -- overcrowded for a few days, then nearly deserted -- may have to do with the weather. With icy rain predicted tomorrow, I think people are at the grocery store or running errands tonight, and either skipped their evening workouts, or got them done early, on the Martin Luther King holiday.
January 17: 60 minute body pump class. Left, had dinner and returned.
45 minute boot camp class (an hour class but I had to leave to get dd).
My arms (biceps) are yelling at me. Hopefully I didn't overdo it tonight.
15:06 minutes rowing on the Concept 2, 2:32 500/m, 2,836 meters, 42 s/m, for a projected 5,785 meters
60 minutes weights, bumping up to 15 pounds on some, 17.5 pounds on one, and I tried bench-pressing a 50-pound barbell & managed it, to some degree, though it made me shakier than usual while doing a 40-pound barbell right afterward.
45 minute spin class in the evening
20min Trekking Class (incline intervals)
45min Bodycombat Class
I LOVED my workout today, really felt to have worked hard and was sweating and red in the face more than I have been in a while. Think Tue is my new favourite workout day.
Tues Jan 18:
- 5 min warmup stationary bike
- 3x30s elbow planks, about 30-60s rest in between
- 3x20 leg lifts each side (left, right, top, bottom)
- 3x30s cobra
- swimming
- 60 bicycles immediately followed by the hundred
- 5 min stretching
January 17: 60 minute body pump class. Left, had dinner and returned.
45 minute boot camp class (an hour class but I had to leave to get dd).
My arms (biceps) are yelling at me. Hopefully I didn't overdo it tonight.
