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.
Tuesday, December 29, 2015
Wednesday, December 23, 2015
Ominous
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.
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)
pistols
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.
.5 mile jog
leg swings
hip joint work
5 minute squat hold
5 sets 10 (5 each leg)
pistols
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)
pistols
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.
.6 mile jog
5 sets of 20 (10 each leg)
pistols
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.
Monday, November 30, 2015
Thursday, November 19, 2015
Let Not One Day Pass
5 minutes walk
.5 mile jog
50-50-50
airdybe calories/burpees/airdyne calories
9:47
I tried this workout a few months back and did it in 10:30. This one is tough. I think I probably did it more like 9:40 since I was fumbling with the watch timer so much. I did the 50 burpees unbroken. That is the most burpees I've done since I finished the 100. To be honest, the airdyne was the hard part.
I've always wanted my own motto. For the longest time I thought it was "speed wins". I used to say that all the time to Derek when talking about sports. I think I found a new one. Let not one day pass. The longer version of that is Let not one day pass without having made even the smallest progress towards your goal. I have started living this motto everyday while attempting to work towards my goal of freedom from the freeways.
.5 mile jog
50-50-50
airdybe calories/burpees/airdyne calories
9:47
I tried this workout a few months back and did it in 10:30. This one is tough. I think I probably did it more like 9:40 since I was fumbling with the watch timer so much. I did the 50 burpees unbroken. That is the most burpees I've done since I finished the 100. To be honest, the airdyne was the hard part.
I've always wanted my own motto. For the longest time I thought it was "speed wins". I used to say that all the time to Derek when talking about sports. I think I found a new one. Let not one day pass. The longer version of that is Let not one day pass without having made even the smallest progress towards your goal. I have started living this motto everyday while attempting to work towards my goal of freedom from the freeways.
Thursday, October 22, 2015
Pistol Squat
5 minutes walking
pullups
11,10,10,9,8
chair pistols
5 sets of 20 (10 each leg)
2 legit pistols holding a 12lbs dumbell
Today was cool. I've been practicing doing pistol squats for a few weeks using a chair. Today I decided to use a small stool which took my hip crease below parallel. At the end of the 5 sets I was feeling pretty good so I decided to try a pistol holding a 12lbs dumbbell in front of me. I did it! I pulled off one on each leg. Next time I do that workout there won't be any chair or stool. It has been a while since I've done anything new. Now if I can just figure out how to do doubleunders and handstands.
I never wrote about the 100th day. I'm not sure why I didn't because I was pretty proud of it. I filmed it with my phone and had every intention of putting it on youtube. When I watched it the first thing I did was count the reps. I remember sort of losing count and if I didn't do the full 100 I was going to have to do it again the next day. Thankfully I ended up doing 101. My time was 5:53. My previous best 100 burpee time was something like 7:30, so I'm pretty happy with that improvement. 5:30 would have been better.
I tried doing some ring pushups a few days after the 100th day. My shoulder felt a bit uncomfortable. I would really like to go see a physical therapist about that. My shoulder really hasn't been the same since I did bench press 2 years ago.
pullups
11,10,10,9,8
chair pistols
5 sets of 20 (10 each leg)
2 legit pistols holding a 12lbs dumbell
Today was cool. I've been practicing doing pistol squats for a few weeks using a chair. Today I decided to use a small stool which took my hip crease below parallel. At the end of the 5 sets I was feeling pretty good so I decided to try a pistol holding a 12lbs dumbbell in front of me. I did it! I pulled off one on each leg. Next time I do that workout there won't be any chair or stool. It has been a while since I've done anything new. Now if I can just figure out how to do doubleunders and handstands.
I never wrote about the 100th day. I'm not sure why I didn't because I was pretty proud of it. I filmed it with my phone and had every intention of putting it on youtube. When I watched it the first thing I did was count the reps. I remember sort of losing count and if I didn't do the full 100 I was going to have to do it again the next day. Thankfully I ended up doing 101. My time was 5:53. My previous best 100 burpee time was something like 7:30, so I'm pretty happy with that improvement. 5:30 would have been better.
I tried doing some ring pushups a few days after the 100th day. My shoulder felt a bit uncomfortable. I would really like to go see a physical therapist about that. My shoulder really hasn't been the same since I did bench press 2 years ago.
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