Weights47:13 1.06 mi (44:32 / mi) ahr:123 max:195 weight:231lbs shoes: New Balance Weight
Warm up, cribbing off the lesson in the distance
3 rounds of:
Goblet squat * 10 (70, 75 75) Squat jumps * 10 DB incline * 12 (45) DB row * 12 (60, 50, 45) 1/4 mile treadmill run (8 mph)
This is the shortest day, so for vanity I tacked on ye olde bench press
12*bar 10* 95 (assuming clamps are weightless, they are pretty light) 6*115 6*115 6*115
Would be interesting to see if there's any chance of approaching the old one rep max (225) I at least need to hurry up and get to repping 135 plus so it's 45s and not tiny 25s on the bar.
Adventure Race58:32 1.16 mi (50:27 / mi) ahr:137 max:201 weight:231lbs shoes: New Balance Weight
1/2 mile jog @ 6 mph (feels easier now, before the holidays 5.4 was rough) 5 minutes stair stepper @ Level 4 1/2 mile jog @ 6 mph 12 minutes on the not working bike, half of them seem to be in some stupid iFit app boot loop. I started to watch the video on how to fix it but then let it go 1/2 mile jog @ 6 mph 5 minutes stair stepper @ Level 4...not quite sure I could hang on with 5 yet, but better than pre holiday 1/2 mile jog @ 7 mph because someone took one of the pair I was using so I went to the other one for personal space and it felt slow at 6 mph, 6.5 mph felt a lot like 6 mph 10 minutes on the good bike, claimed 300 w average, which is so much easier than 200 watts at home
Still chunky, but feeling more capable. Fingers crossed for a good 2020!
Weights46:56 1.46 mi (32:08 / mi) ahr:120 max:168 shoes: New Balance Weight
Trying new routine:
* don't stay up all night * do one hour of work first thing * get Harvey up slightly earlier * one hour gym * rinse and get to work a little later than 2019 but still able to leave at a reasonable time
warmed up a bit, forgot a few but five minutes of looking silly over in my quiet corner
Round 1:
DB Rev Lung x10 (40 lbs, should try 45) Medicine ball squat jumps x10, 12 pounder Jog for three minutes on field
* 2
Round 2:
DB shoulder press x10, (40, 30 lbs) DB side raises x 10, (10 lbs, 7.5 lbs) Ropes 30 seconds (alternating, both)
*2
Round 3:
Lying Leg Curl x10 (50 lbs, a bit light) Standing Leg Curl x10 (15 lbs) Side Shuffle 5 yards and back 30 seconds