Comments: Just torching some calories this morning. I already did a long, moderate/high intensity effort on Tuesday so this was intended to be more of a chill ride. I was also talking on the phone for almost the entire ride which was not very enjoyable. Ha ha…
Ha ha, thanks Shane. I would have much preferred to just pay attention to the instructor than be on a call. I was definitely breathing heavy while talking, that’s for sure. Ha ha…
Metcon
From Josh Bridges
10 Rounds:
10 Pull-ups
15 Push-ups
20 Squats
20 Cal Peloton
29:38, 390 Cals, 155 BPM
Comments: That’s the first legit metcon I’ve done in a few months, since injuring my back. Felt good to dust off the Murph a little bit. Goal was 30 minutes or less. Mission accomplished.
This was the workout as it was written:
1.5 Mile Run
1 Minute Rest
100 Push-ups
100 Air Squats
30 Pull-ups
1 Minute Rest
55 Flights on Stair Master
I did this:
5K Peloton
(No Rest)
Wearing a 20 lb Vest Complete 5 Rounds of:
6 Pull-ups
20 Push-ups
20 Air Squats
(No Rest)
5K Peloton
27:25, 335 Cals, 147 BPM
Comments: Good metcon. I changed some things up based on the equipment I have. Also, as a matter of principle, I will never include rest in a metcon. I thought about doubling the rounds of pull-ups/push-ups/squats but am going to the gym tomorrow so I didn’t want to be totally wrecked for that session. Good metcon. I would love to do that one unweighted and actually do the running and stair climber but did the best I could.
Heading to Myrtle Beach and back this morning. I figure after tomorrow I might be working from home for the rest of the week because of the winter storm.
Peloton
20 Minute Classi Rock Ride – Ben Aldis
7.14 miles, 21.4 mph, 303 kcal, 152 BPM
Gym – Whole Body
HS IL Leg Press
8x90 PS
6x115
4x135
4x160
4x160
Bench
8x155
6x175
4x185
4x195
4x195
SS
Leg Raises
5x10
HS IL Row
8x115 PS
6x135
4x160
4x170
4x180
SS
HS IL Bench
14x45 PS
10x55
6x65
SS
Pendulum Squat (Keep Light)
3(10x90)
HS IL Low Row
12x70 PS
8x45
6x55
SS
HS IL Leg Curl
10x35 PS
8x45
6x55
LF Leg Extension
10x130
8x150
6x170
63:00, 486 Cals, 114 BPM
Comments: Good session. Started in the cold garage and then went to the gym and put some solid work. We will probably be snowed in for a day or two after today so glad I got this in. LOL
Functional fitness today. Shoveled the driveway, which took about 1.5 hours. I was scheduled to do a Peloton ride but the kids opened up the garage door to go play in the snow and it is about 30 degrees in the garage now. I still might do a ride later if I can close the door and run the heater in there for a while.
Metcon – From Melt Programming
Complete as many rounds as possible in 36 minutes:
First 12 Minutes:
15 DB Overhead Press, 2x30 lb
15 Goblet Squats, 40 lb
15 Cals Peloton
4 Rounds
Second 12 Minutes:
15 Hang Power Cleans, 85 lb
15 Bench Press, 115 lb
15 Cal Peloton
3 Rounds
Third 12 Minutes:
15 Pull-ups
15 Push-ups
15 Air Squats
6 Rounds
36:00, 451 Cals, 149 BPM
Comments: The roads are covered with ice so I opted for a cold metcon in the garage. The outside temp was 19 degrees so it was probably about 30 degrees in the garage. After the first round I put on some yard work gloves as my hands were going numb. Kept going and got a good workout in. I changed this one up a lot. It was supposed to only be 24 minutes but I added the extra 12 minutes of Murph-ish stuff in. That was a solid effort to get 90 pull-ups, push-ups and squats in 12 minutes. I’ll take it. Hopefully the roads are good enough to get to the gym tomorrow. I might just hike there if I have to.
Thanks Shane. They have a 24-hour access door that you can use whether they are staffed or not. But my luck I’d walk all the way there and my door key wouldn’t work…
HS IL Leg Press
8x90 PS
6x115
4x135
4x160
4x180 (PR)
SS
Pull-ups
8
8
8
HS IL Shoulder Press
8x45 PS
6x55
4x65
4x75
4x80
SS
HS IL Leg Curl
10x35 PS
8x45
6x55
Hip Adduction
10x190
8x210
6x230
SS
Hip Abduction
10x190
8x210
6x230
Rope Tricep Extension (Didn’t write down the weight)
10
8
6
SS
LF Bicep Curl
10x45
8x55
6x65
38:00, 283 Cals, 114 BPM
Comments: That was a heck of a session. Started off on the Peloton for what was supposed to be a 20-minute climb ride with the big African looking lady. For some reason, once the warmup finished the ride stopped as if I had finished the entire ride. It was weird… So I quickly picked another climb ride that I had previously set a PR on. I guess I was already warmed up going into that one so I ended up with another PR on the same ride that I did a few months ago. I’ll take it… Then did some weighted pull-ups and accessory work in the garage before heading to the gym. I’m pretty sure 4PPS is a PR for me on HS IL Leg Press. I noted it but am not overly concerned about tracking PR’s on machines. It was a great session in the gym. Some solid work and there were maybe 20 people in there. That was the first time I had left the house since Tuesday. There was still a lot of ice on the secondary roads but the main roads were fine. That is probably it until next week for me. Have a good weekend!
I still might do a ride later if I can close the door and run the heater in there for a while.