Wednesday, April 14, 2010

Catching up on Fitness

Above is a photo of my dinner one night while I was in Florida at a conference at the end of March - a huge sashimi boat filled with fishy goodness. I shared a couple pieces, but all the rest went down the hatch! After being very slack about keeping my posts up to date, here are the balance of my workouts. In general they have been pretty good. I need to keep slow and good form on my LHT/HIT/SS weight workouts, and it was a bit painful getting back into the pool after 3 to 4 weeks out of the water, but overall, pretty fair.

Here's the long deal.

Monday 29 March
  • Walks: X 2, ~ 20 minutes each
Tuesday 30 March
  • LHT/HIT/SS 
  • Bent-over rows X 5/6, TUL = 1:19, 70 lb barbell 
  • Standing overhead press X 4.5, TUL = 1:11, 70 lb barbell 
  • Deadlifts X 6.5, TUL = 1:50, 100 lb barbell 
  • Bench press X 4, TUL = 55s, 90 lb barbell 
  • Squats X ~ 11, TUL = ~ 2:10, 90 lb barbell 
  • Walks X 2, ~ 20 minutes each
Wednesday 31 March
  • Ashtanga Yoga @ home ~ 35 min 
  • Walks X 2, ~ 20 minutes each
Thursday 1 April
  • Walks X 2, ~ 20 minutes each
Friday 2 April
  • Sprinting 
  • walk ~ 10 minutes to warm up; X ~ 6 ~ 50 m @ ~ 60% with about 30 s rest between each; X 6 ~ 50 m @ ~ 80% with about 60 s rest between each; walk ~ 10 minutes to cool down 
  • Walk ~ 30 minutes
Saturday 3 April
  • Walk ~ 20 minutes 
  • LHT; Changing winter to summer tires X 4 vehicles!
Sunday 4 April
  • Walks X 2, ~ 30 minutes each
Monday 5 April
  • Walk, ~ 25 minutes
Tuesday 6 April
  • LHT/HIT/SS 
  • Bent-over rows X 4/5, TUL = 1:36, 70 lb barbell 
  • Standing overhead press X 3.5, TUL = 1:09, 70 lb barbell 
  • Deadlifts X 5.5, TUL = 1:24, 100 lb barbell 
  • Bench press X 4, TUL = 60s, 90 lb barbell 
  • Squats X ~ 8/9, TUL = ~ 1:35, 90 lb barbell 
  • Pull ups X 2, TUL = ~ 15 s
Wednesday 7 April
  • Walks X 2, ~ 20 minutes each 
  • Ashtanga yoga @ University, ~ 50 minutes
Thursday 8 April
  • Walk, ~ 20 minutes
Friday 9 April
  • HIIT/Bodyweight: Burpees Mini Grail 
  • Descending sets of burpees, 10, 9, 8, 7, 6, 5, 4, 3, 2 1 = 55 total with about 20 s between each 
  • Walk, ~ 55 minutes 
  • Painting!
Saturday 10 April
  • Walks X 2, ~ 20 minutes each 
  • Painting!
Sunday 11 April
  • Walks X 2, ~ 25 minutes each 
  • Painting!
Monday 12 April
  • Walk, ~ 15 minutes 
  • Swim, 1,000 m, ~ 22 minutes
Tuesday 13 April
  • Walks X 2, ~ 20 minutes each
Wednesday 14 April
  • Walk, ~ 20 minutes 
  • LHT/HIT/SS 
  • Bent-over rows X 5.5, TUL = 1:27, 70 lb barbell 
  • Standing overhead press X 5, TUL = 1:10, 95 lb barbell 
  • Deadlifts X 5.5, TUL = 1:24, 100 lb barbell 
  • Bench press X 3/4, TUL = 60s, 95 lb barbell 
  • Squats X ~ 7.5, TUL = ~ 1:30, 95 lb barbell
Phew. I'll try not to let it get this out of hand again.

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