All right, training.
1.2 mile, 23 minute fasted hill walk. I just stuck to the steepest part of the hill and went up and down it for a mile; 8 laps. 33 floors, no part was flat.
I clocked my heartrate at 154 at the top on the last lap. I think before, when I did it on a treadmill, I was targeting 120-130. I’m sure there was a reason, so it makes me wonder if I’m a bit high for fat-loss purposes. (Plenty of other benefits regardless.)
But now I want to figure out where I got that 120 BPM number from.
Found it: The Ultimate Cardio Solution: Disclosed
W11D3 - Higher Stress - Deadlift
Mace 360s: 2.5# x 2 x 10 - with lots of pendulums to start
17" Axle Rack Pulls (78%): 355# x 3 x 5
Press (85%): 105# x 6 x 3
17" Axle Rack Pulls: 355# x 3 x 5
SuperGripper: [5,1] x 10 (each hand)
Roman Column: 4x sit-to-backbend-to-sit
H2H KB Swings: 85# x 38 (19 each hand)
Upper-back Meadows Rows: 55# x 10 (each side)
(tri-delt pairs supersetted)
High Cable OH Extensions: 22.5# x 3 x 6 (right then left)
HB Wide-grip Upright Rows: 85# x 3 x 6
Pushdowns: 22.5# x 3 x 6 (right then left)
HB Wide-grip Upright Rows: 85# x 3 x 6
Notes:
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long session again. Each set was short though.
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I took a couple videos of my press sets and ran them through that WL Analysis app. Turns out my bar path has gotten a lot worse. I could probably use some paused and partial reps like before. No plans, just thoughts.
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I’m not happy with the Roman column backbend so I’m going to take this slower for now.
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I haven’t actually done the tri/delt stuff but sets of 6 is the plan. I’ll update if it doesn’t play out that way.
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I’m trying to figure out how to assess whether to progress the press. I’ll do a separate post.