Archive for January 22nd, 2009
New Workout Nearly Causes Upchucking
I did a new workout yesterday. I only stepped up from the Turbulence Training Beginner Bodyweight workout to the Intermediate level. But near the end I was on the verge of spilling my guts all over the room. Sorry to be so graphic but it is true. I thought I was in better shape than that after working out in this fashion for 6 weeks. Maybe I was just too tired, maybe I waited until too late in the evening. At any rate, I postponed my interval training until today.
The really sad part is that my strength to weight ratio was too low for me to do some of the recommended exercises like 1 leg squats and 1 leg reaching lunges. Even on my stronger left leg, I had arthroscopic surgery on my right knee back in September and am still rebuilding strength in that leg, I could not do those exercises with anywhere near good form.
So here is the almost puke workout
A1) Pushups 3×10,10,8 – target was 3×15
A2) Beginner Inverterd Row 3×8 – was supposed to be Regular not beginner
B1) Y-Squats 3×8 – was supposed to be 1-leg squats
B2) Bicycle Crunch 3×12,16,16 – target 3×30
C1) Bulgarian Split Squat 3×6 – target 3×8
C2) Elevated Pushup 3×8
D1) Front Foot Elevated Split Squat 3×8 – was supposed to be 1-leg reaching lunge
D2) Mountain Climbers 3×6,8,10 – target 3×12
That last superset was what nearly pushed me into the puke zone. It took quite a lot of mental determination and focus to push through the last couple of super sets increasing the number of mountain climbers each time without losing my lunch. I didn’t stretch or do intervals last night.
It’s been a long time since I got close to the puke zone. The only types of workouts to do that before were really high rep squat and deadlift workouts with moderate to light weight. Oh and running suicides or ladders the length of the football field in the hot, humid Mississippi summers during two a day football practices.
I did do my intervals this evening. I did an Intermediate/Advanced Interval Workout
Minute by Minute Type Perceived Intensity Level
1 Warm up 3 out of 10
2 Warm up 4 out of 10
3 Warm up 4 out of 10
4 Warm up 5 out of 10
5 Warm up 5 out of 10
6 Hard 8 out of 10
7 Easy 3 out of 10
8 Hard 8 out of 10
9 Easy 3 out of 10
10 Hard 8 out of 10
11 Easy 3 out of 10
12 Hard 8 out of 10
13 Easy 3 out of 10
14 Hard 8 out of 10
15 Easy 3 out of 10
16 Hard 8 out of 10
17 Cool Down 3 out of 10
18 Cool Down 3 out of 10
19 Cool Down 3 out of 10
20 Cool Down 3 out of 10
I’m pretty darn sore from head to feet. Tomrrow’s workout will be quite interesting. Hopefully I can make it through without upchucking. I would really like to get my intervals and stretching done on the same day, too. We’ll see. By the way, I also started an 24 hour fast this evening.
