Tuesday, December 29, 2015

Gettin Cold

5 minute walk.

5 minute light airdyne

20 minutes

1 minute on 1 minute off
all out airdyne

I still can't believe it's possible to hit 300 calories in 10 minutes.  You need to be at or above 400 watts of effort for the entire 10 minutes to make that.  Brutal.

Starting to see my breath in the garage.  Even Ms Lacy doesn't want to hang out with me anymore.  Going to have to shut the door or invest in some tights. 

Wednesday, December 23, 2015


5 minute walk
leg swings
.5 mile jog

20 minute EMOM
10 burpees

This workout will get the ol ticker revving.  I finished the last set in 36 seconds which is only 5 seconds slower than my first set.  I survived.  My legs are still a bit stiff from squats on Sunday.  Usually I do another leg day midweek.  I'll see how things are feeling tomorrow.

Seems like I am the last to know sometimes.  This will be an eventful Christmas.  A wise man once said "do not pray for an easy life.  Pray for the strength to endure a hard one."  Here we go.

Wednesday, December 16, 2015

Not So Fast

5 minute walk
.5 mile jog

leg swings
hip joint work
5 minute squat hold

5 sets 10 (5 each leg)
1 minute rest

3 sets 20 (10 each leg)
skater squat
1 minute rest

50 air squats

3 grip crushers

I backed off on the rep count for the pistols today.  The last two times I did the full 100 reps my left quad felt strained.  Today it felt fine.  Next time I'm going to bump it to 5 sets of 12.  The skater squat was something I found on youtube for quad dominate bodyweight exercises.  I think it is a great complimentary movement to the pistol.

Wednesday, December 2, 2015

Legit Pistol Day

5 minute walk
.6 mile jog

5 sets of 20 (10 each leg)

1 minute rest

Every time I do these they get a little bit easier.  I'm noticeably weaker on my left leg.  I also feel like I am caving in my knees when I do these.  Still got work to do.