Lose That Sixth Grader

I did the following workout today, 20090529, as two circuits. I’m on a roll! Three Turbulence Training workouts as scheduled.

Prisoner Squat 2×15 reps
Jumping Jacks 2×40 reps
Plank 2×30 seconds
Stability Ball Leg Curl 2×12,15 reps
Push-up 2×12 reps
Side plank 2×20 seconds per side
Sumo Squat 2×15 reps
Beginner Inverted Row 2×8 reps

This was a good workout. Felt good to get it done in the morning. Jumping jacks were easier this time. I need to work on increasing my plank time, it’s supposed to be 45 seconds. I only did 12 reps of the SBLCs the 1st circuit because I got confused on the number of required reps. Glad to do 12 full pushups instead of inclines which are easier. Did the rows on Iron Gym again as the ground outside is still wet.

Following the strength portion of my workout I did intervals on the stationary bike.I did a 5 minute warm up: 1 minute at 3/10 intensity, 2 minutes at 4/10 intensity, 2 minutes at 5/10 intensity. Then the real intervals 2 minutes at 8/10 intensity followed by 2 minutes at 3/10 intensity. Repeated the sprints 3 more times with 2 low intensity sets in between. Total 8 minutes hard. Ended with 5 minute cool down at 3/10 intensity. Total interval time 24 minutes. Total workout time 48 minutes. I stopped in between strength portion and intervals to do something on computer

I did the following Turbulence Training workout today, 20090527, as one circuit.

Y-Squat 1×10 reps
Close-grip Push-up 1×8 reps
Cross Crawl 1×10 reps per side
Stability Ball Hip Extension 1×12 reps
Stability Ball Jackknife 1×10 reps
Mountain Climber 1×10 reps per side
Wall Squat Hold 1×60 secs
Beginner Inverted Row 1×12 reps
Elevated Push-up 1×8 reps per side

The hardest exercises were the wall squat and Elevated push-ups. I did the inverted rows on my Iron Gym with my feet in a chair, but I much prefer doing them outside with an iron bar stuck threw the cyclone fence and my feet on the ground. The angle is better and I can pull my chest to the bar instead of my forehead.

Followed this with high intensity cardio on the stationary bike. Five minute warmup: 1 minute at 3/10, 2 minutes at 4/10, 2 minutes at 5/10 intensity. Fifteen minutes at 6/10 or 7/10 intensity. Five minutes at 3/10 intensity. It’s hard to choose and keep a steady “moderately hard” pace for 15 minutes on the antiquated Vitamaster stationary bike that we have.

I feel good to have gotten two workouts done on schedule. My next workout will be Friday 20090529 which btw is my daughter’s 16th birthday! Also, I have started another Eat Stop Eat fast. I’m proud of myself because this afternoon instead of getting a candy bar or some ice cream I took a six block walk. That’s a great way tip for weight reduction. When you feel the urge to snack go take a quick walk instead!

Nine days since my last Turbulence Training style workout….I’ve got to get with the plan! NO MORE EXCUSES!!!!

20090525

Step-up 1×12 per leg
Siff Squat 1×20
Off-set Pushups 1×8 per side
Split Squat w/ Front Foot Elevated 1×10 per leg
Plank Arms on Stability Ball 1×20 seconds
Reverse Lunge 1×10 per leg
Assisted Chin-up 1×8
Stability Ball Roll-out 1×10
Stick-up 1×12
Bird Dog 1×5 per side

My legs started tightening up during the reverse lunges. Stability ball roll outs were hard. I did the stickups too fast. I just wanted to get done with the workout. Bird dogs were unusually hard.

After the strength portion of the workout I did intervals on the stationary bike. tarted with a 5 minute warm up: 1 minute at 3/10 intensity, 2 minutes at 4/10 intensity, 2 minutes at 5/10 intensity. Then the real intervals 1 minute at 8.5/10 intensity followed by 1.5 minutes at 3/10 intensity. I did a total of 5 sprints with 4 active rest periods in between. Finished up with 5 minute cool down at 3/10 intensity. Total time on bike 21 minutes.

It’s been 20 days since my last workout. I’m starting over again with this workout plan. I did the following workout on 20090516

Circuit Workout A
Prisoner Squat 1×15 reps
Jumping Jacks 1×40 reps
Plank 1×30 seconds
Stability Ball Leg Curl 1×15 reps
Incline Push-up 1×12 reps
Side plank 1×20 seconds per side
Sumo Squat 1×15 reps
Beginner Inverted Row 1×8 reps

I only did one circuit since it’s been so long since my last workout. I don’t want to get overly sore. I’m also fasting today.

Following the strength portion of my workout I did intervals on the stationary bike.I did a 5 minute warm up: 1 minute at 3/10 intensity, 2 minutes at 4/10 intensity, 2 minutes at 5/10 intensity. Then the real intervals 2 minutes at 8/10 intensity followed by 2 minutes at 3/10 intensity. Repeated the sprints 3 more times with 2 low intensity sets in between. Total 8 minutes hard. Ended with 5 minute cool down at 3/10 intensity. Total interval time 24 minutes. Total workout time 35 minutes.