Archive for January 24th, 2009
Totally Thrashed in 75 Minutes
I am totally thrashed. My total workout today took seventy-five minutes. Some of this was moving in between equipment or locations in the house. Some of it was because I had to rest after the brutal bodyweight workout before starting my intervals on the stationary bike. I did not want to venture close to the puke zone again. I also took forty-five second breaks between supersets rather than thirty second breaks. I’m going to have to work up to that level of intensity. The intensity level between Turbulence Training Beginner and Intermediate bodyweight workouts seems to take an order of magnitude jump!
Here is today’s workout, Intermediate Workout B along with my modifications.
Warm-up Circuit
Warmup A) Bodyweight Squat 2×10
Warmup B) Plank 2×20 secs
Warmup C) Kneeling Pushups 2×6
1A) 1-Leg Deadlift 3×8/leg
1B) Chin-ups 3×6
2A) Step-ups 3×12/leg
2B) Slow Push-up 3×10
3A) Prisoner Lunge 3×8/leg
3B) Side Plank 3×10 secs/side
4A) Close-grip Push-ups 3×6,8,6
4B) Plank 3×10,15,13 secs
I really need to focus on my right quad and making it fire in the leg exercises. On chin-ups I did wrong, 1st two sets were underhand rather than overhand. The 1st set assisted, 2nd negatives only, 3rd assisted.
On step ups I went outside and used the middle step of the three up into our kitchen door. This step is just slightly lower than knee level. Cranked out last couple of reps of each set of slow push-ups rather than prescribed 2 sec down – 2 sec hold – 1 sec up tempo.
Prisoner lunges were good, but again I need to focus on making my right quad fire. I can feel this more in my left quad than the right. Target for side planks was 20 secs, as beginner it was only 5 secs. This was a really big jump.
Last two sets of close-grip push-ups were done kneeling. On the planks my arms were far more fatigued than my core. The target hold time was 45 secs whereas the beginner target was 20 secs. Overall I think I did good, yet this work out is at least an order of magnitude harder than the beginner one. Go back and compare this to beginner workout B. Also compare the intermediate workout A to the beginner workout A.
Here is my interval workout for today. I modified the beginner interval workout B to up the intensity a bit.
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 7 out of 10
7 Hard 7 out of 10
8 Easy 3 out of 10
9 Hard 7 out of 10
10 Hard 7 out of 10
11 Easy 3 out of 10
12 Hard 7 out of 10
13 Hard 7 out of 10
14 Easy 3 out of 10
15 Hard 7 out of 10
16 Hard 7 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
Sorry about the wavy columns. Haven’t figured out how to properly align things in WordPress yet. I finished up with static stretches. I’m going to do more setup ahead of time next time so I can decrease the overall time of the workout. Also, I won’t rest so much in between the the bodyweight exercises and intervals. I should also get a speed increase due to increased familiarity with the workout, this was my first time doing this one.
