Lose That Sixth Grader

This was a great Turbulence Training workout! Much better than yesterday. Even the outdoor portion was good. It’s cool today, only 75°F and feels like 75°F due to the low dew point of 53°F and humidity of 46%. I actually felt good doing this work out which has been the bane of my Phase 1 workouts.

Step-up 3×12 per leg
Siff Squat 3×20
Off-set Push-ups 3×8 per side
Split Squat w/ Front Foot Elevated 3×10 per leg
Plank Arms on Stability Ball 3×20 seconds
Reverse Lunge 3×10 per leg
Assisted Chin-up 3×8
Stability Ball Roll-out 3×10
Stick-up 3×12
Bird Dog 3×5 per side

As usual my knees were a little creaky to begin with, but the step-ups quickly warmed them up. After the first few reps I was able to get in a good rhythm on the Siff squats. I really get in some good deep breathing on these, too. Those deep breaths continue with the push-ups. My chest and arms still feel pumped.

I was able to get a little deeper with my split squats than last time. Felt stronger than last time, too. Of course deep breathing continued. I really focused on the balance and being fully extended and straight on the plans with my arms on the ball. Really had my abs contracting strongly. I was able to get my knees all the way to the ground on almost all reps of my reverse lunges. That’s an improvement in strength and flexibility.

I started out all three sets of chin-ups by doing 3 full chins. I ‘m going to go for 4 reps next time. These were followed immediately with 5 assisted chins. I contracted my core strongly on the roll-outs. This is a much tougher exercise than it appears to be at first glance.

I watched a Craig Ballantyne video on shoulder mobility exercises. I’m glad I can do stick-ups through the full range of motion with everything properly pressed against the wall unlike some of his clients. The bird dogs felt better, too. I know they are really helping my low back stability. Total time for this portion of the workout 39 minutes. That’s two minutes better than last time!

I followed the strength stuff up with Interval Workout B on the stationary bike. Started 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 6 sprints with 5 active rest periods in between. Finished up with 5 minute cool down at 3/10 intensity. Total workout time including the breaks 69 minutes. Last week was 67.5 minutes. I know my break in between the strength portion and intervals was too long, 6.3 minutes. I put away some of my equipment, got an H2O refill but then I stopped at the computer. BAD move. I’ll do better next time.

One bad note. I gave up my 24 hour fast last night. I ate dinner really late at night. I should not stay up late when fasting, it just increases my level of temptation. Also, it’s tough when the rest of the family has eaten and the food hasn’t been put away.