A: Standing DB Push Press @ 22X2, 8-10; rest 2:30 x 4
B1: Ring Push Ups AMRAP (-1); no rest
B2: FLR on Rings for max holds. rest 3 mins x 3
+
(had to modify due to time)
Airdyne
:10 @ 100%
:20 @ 50%
for 5 Minutes
Cals - 80+
Paleo Food Log
Fast for 16.5 hours
Meal 1 - Ribeye with an Avocado
Meal 2 - Chicken with Tomato Slices with Olive Oil
Meal 3 - Birthday Dinner #2 - Steak and Scallops with Shrimp, Asparagus and a side Salad
Showing posts with label Airdyne. Show all posts
Showing posts with label Airdyne. Show all posts
January 16, 2012
November 2, 2011
Wednesday Training
A) Body Weight Strict Chin Ups @ 22X2 AMRAP (-1), rest 3 x 4
B) Pendlay Rows @ 32X2 6-8, rest 3 x 3
C) Flat Bench Powell Raises @ 3010 8/Arm, rest 1 min/arm x 2
+
:20 Standing Airdyne Sprints, rest 5 minutes x 6
Results
A) 8/6/5/5
B) All @ 95# x 8
C) All@ 15# x 8
Shortened the rest periods on the sprints... Legs were very sore from yesterday but I had a lot of sprinting power in :20 compared to my last attempt at :30 and I also felt I recovered better and fast. So my rest periods went from 5 minutes to 4. Did a pretty good job of keeping RPM around 95 - 100 on each sprint.
Taking a rest day tomorrow.. I slept horribly last night and I'm very sore. I've been training around 10:00am and now switching to 5:00am workouts is taking its toll on me. I'm going to reassess this early morning training and see if I can't move the majority of my training to after work. I usually don't have the energy levels in the PM like I do in the AM but I feel like that is turning around. I feel better all day now when I get more sleep and I think training in PM might be better for my overall health and fitness goals.
B) Pendlay Rows @ 32X2 6-8, rest 3 x 3
C) Flat Bench Powell Raises @ 3010 8/Arm, rest 1 min/arm x 2
+
:20 Standing Airdyne Sprints, rest 5 minutes x 6
Results
A) 8/6/5/5
B) All @ 95# x 8
C) All@ 15# x 8
Shortened the rest periods on the sprints... Legs were very sore from yesterday but I had a lot of sprinting power in :20 compared to my last attempt at :30 and I also felt I recovered better and fast. So my rest periods went from 5 minutes to 4. Did a pretty good job of keeping RPM around 95 - 100 on each sprint.
Taking a rest day tomorrow.. I slept horribly last night and I'm very sore. I've been training around 10:00am and now switching to 5:00am workouts is taking its toll on me. I'm going to reassess this early morning training and see if I can't move the majority of my training to after work. I usually don't have the energy levels in the PM like I do in the AM but I feel like that is turning around. I feel better all day now when I get more sleep and I think training in PM might be better for my overall health and fitness goals.
October 28, 2011
Friday Training
A) Weighted Mixed Grip Pulls, 2-3 reps @ 21X0 x 5
B) Pendlay Rows, 4-6 reps @ 32X2 x 3
C) DB Single Arm Rows, 4/arm @ 32X1 x 7
Then
:30 Standing Airdyne Sprints, rest 4:30 x 5
Results:
A) 50 x 3/53 x 3/2 pood x 3/x3/x2
B) 105 x 6/x6/115 x 6/x6
C) All done with 80# DB
Then
Calories per sprint - 23/20/16
Train wreck on these sprints.. Did 3 sprints. Couldn't recover during the rest and I so much lactic acid built up I felt like I was gonna puke. I could barely stay standing on my 3rd sprint. Cut it short to 3 sets and talked to coach about this.. That was about a 50% increase in work compared to my last :20 standing sprints and I wasn't ready for it. He cut my time back down to :20 and increased my rest to 5 mins.
B) Pendlay Rows, 4-6 reps @ 32X2 x 3
C) DB Single Arm Rows, 4/arm @ 32X1 x 7
Then
:30 Standing Airdyne Sprints, rest 4:30 x 5
Results:
A) 50 x 3/53 x 3/2 pood x 3/x3/x2
B) 105 x 6/x6/115 x 6/x6
C) All done with 80# DB
Then
Calories per sprint - 23/20/16
Train wreck on these sprints.. Did 3 sprints. Couldn't recover during the rest and I so much lactic acid built up I felt like I was gonna puke. I could barely stay standing on my 3rd sprint. Cut it short to 3 sets and talked to coach about this.. That was about a 50% increase in work compared to my last :20 standing sprints and I wasn't ready for it. He cut my time back down to :20 and increased my rest to 5 mins.
October 22, 2011
Saturday Training
A: Body Weight Strict Chins - 22X2 AMRAP (-1), rest 3 mins. x 4
B: Pendlay Rows 32X2, 5-7 reps, 3 mins rest x 3
C: Single Arm DB Rows 31X1, 3/Arm, rest 1 min/ b/t x 7
Then
:20 Airdyne Standing Sprints
Calories
1) 15
2) 15
3) 15
4) 13
5) 13
Those last two sets burned liked crazy.. I felt like I kept a consistent sprint pace for the first 2 even 3 sets for all :20, but the last two sets I fell off around :16-:18 and just tried to hang on. Produced a lot of lactic acid.
B: Pendlay Rows 32X2, 5-7 reps, 3 mins rest x 3
C: Single Arm DB Rows 31X1, 3/Arm, rest 1 min/ b/t x 7
Then
:20 Airdyne Standing Sprints
Calories
1) 15
2) 15
3) 15
4) 13
5) 13
Those last two sets burned liked crazy.. I felt like I kept a consistent sprint pace for the first 2 even 3 sets for all :20, but the last two sets I fell off around :16-:18 and just tried to hang on. Produced a lot of lactic acid.
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