3 Rounds
Was able to do all 10 side plank hip abductions per side without splitting to sets of 5s today.
20:00 Airdyne
Just a slow 5.88 miles.
When I woke up my back was a little out of sorts, but no issues after I got moving. Core and upper body are still sore though.
30:00 Airdyne
A little active recovery while listening to a podcast with Tiger Woods, who is on the course again today. Went 9.4 miles.
Back is even better today.
Warm-up – 2 Rounds
Workout – 6 Rounds
I started with the right leg and held 20s, 25s, and 30s. Reps were 18-17, 19-19, and 18-17. My left side definite felt weaker with less endurance.
Wow, what a noticeable temp difference near the ceiling after the heat been running for a couple of hours.
I was going to only do the two sessions of Active Life, but after sitting down for a few minutes to rest I started to stiffen up. So I cut the Bax Max portion and jumped on the AirDyne instead
10:00 Airdyne
Not going for any 300 FY records today after fatiguing the legs with those step-ups. Still managed 336 cals and exactly 4 miles. I did another 5 minutes of recovery for 1.39 miles.
Definitely feeling yesterday’s back tweak, but thankfully it’s pretty minor. Decided I should take it easy today and just do some recovery.
30:00 Airdyne
Went 9.16 miles while watching a podcast. Makes the time fly by.
Upper body is still really sore today. Quick and easy 30 minute recovery session on the Airdyne for 8.55 miles.
My back is a little tight today.
It’s been awhile since I’ve done active recovery days, so I may start doing them once a week. Start today.
50:00 Airdyne
I can actually listen to podcasts or watch videos with the new speaker. Before, the fan of the Airdyne was too loud for my old speaker, so you couldn’t follow the words. Time flew by because I was able to concentrate on something other than the clock and I felt good, so I increased from the planned 40 minutes. Went 14.88 miles (23.95km). I’ve gone 50 minutes once before, almost 2 years ago, but today went almost 3km more.
Still a bit sore from the single leg deadlifts. Out in the garage around 4:30.
Warm-up – 2 Rounds
I found that line by bumping up to the 35# plate. Can’t really hold it out with straight arms. Not sure if that’s my shoulders or what.
Workout – 6 Sets (3 per leg)
Fuck!!!!! +10# is a ginormous difference.
30:00 Airdyne
Went easy and did 9.13 miles. Put off the Back Max workout until next week because I’ve had a headache all day and tomorrow will be 4 days in a row. Plus it would have been the 3rd day in a row doing good mornings, which is unnecessary.
Rested and travelled up north yesterday. My calves and shins are feeling those eccentric ankle dorsiflexions again.
100 HR Push-ups
Started out doing sets of 4 for a change. Got to around 48 I think, did some doubles, and then quick singles. Got done in 5:08, which is only 4 seconds off my best from early 2013 and fastest I’ve done it in quite a long time.
Took a few minutes and then did jumped on the machines.
I took about a minute between each. Went 1.05 miles, 3.23 miles, 1.08 miles, and 3.35 miles.
My quads and glutes are a little sore from yesterday.
Warm-up
Went 0.91 miles.
Workout – 10:00 for quality
Got through 3+25.
Picked this out of the BTWB Fitness Level Workouts in the Light category. Warmed up with 5 hang power cleans at each of 45, 95, and 115 pounds.
3 Rounds
Went 9-6 on the cleans each round and finished in 6:14. Too much resting.
3 Rounds
I did the L hangs on my fat pull-up bar, which was no big deal for only 10 seconds. The hip extensions were much easier this time.
Well, I guess it was more than a warning sign yesterday. Woke up in the middle of the night to the feel of a minor back tweak. At least it’s a very minor one. Decided to play it safe and did 40 minutes on the Airdyne for 12.22 miles or 757 calories.
Nick Momrik's Fitness Logs 