Wednesday, May 19, 2010

Back on track

I have been very remiss in posting these, so for the sake of brevity and catching up, I'll get right to it.

Sunday 9 May
  • LHT/Wicked Awesome Dumbbell Workout: 
  • 10 X push ups
  • One arm (right) neutral grip dead lift, biceps curl up to standing overhead press, Turkish getup, standing overhead press and biceps curl down to one arm deadlift down; repeat on left side
  • Two arm deadlift up, lunge left/right, split squat left/right, two leg squat, two arm biceps curl to standing overhead press, biceps curl down, neutral grip deadlift down
  • Repeated this X 6, first 2 with 2 X 20 lbs dumbbells and the last 4 with 25 lbs dumbbells; TULs between about 1:48 to 2:00
  • Walk, 1 hr 35 min (with > 60 min walking) to the pet store (via Starbucks!) with the whole family on a nice sunny day!
    Monday 10 May
    • Walks X 2, 20 min each
    • Swim sprints; 250 yd warm up in 4:40, 6 X 25 yds in ~ 16-18 s with about 60 s rest between each, 250 yd cool down in 5:14


    Tuesday 11 May
    • Walks X, ~1 hr 40 min, 20 min
    Wednesday 12 May
    • HIIT/Bodyweight
    • Done outside, bare feet, no shirt (vitamin D/UV!); 60 s each of: jumping jacks (X 57), burpees (X 16), plank, prisoner squats (X 28), triceps dips (X 43), lunge jumps (X 78), reverse bench/pull ups on rings (X 15 - hard!), side plank right, wall sit, side plank left, air squats (X 35), pushups (X 26), wall sit, plank
    • This took about 16 minutes, what a workout!
    • Walk, 25 min
    Thursday 13 May
    • Walk, 20 min
    • Ashtanga yoga (at the University), 50 min
    • Yard work (dethatching/raking, moving) 60 min+
    • Walk, 60 min
    Friday 14 May
    • Walks X 3, 20, 25, 15 mins
    Saturday 15 May
    • Walk, 50 min
    Sunday 16 May
    • Sprinting
    • 10 min walk warm up, 6 X 60 m @ ~ 60%, 10-12 s, with ~ 60 s rest, 6 X 60 m @ ~ 85%, 8-10 s, with ~ 60 s rest, 10 min walk cool down; hot and sunny
    • Walk, 25 min
    Monday 17 May
    • Walks X 2, 25 min each
    • Swim, 1,000 m, 21:48
    Tuesday 18 May
    • Walk, 20 min
    • LHT/Wicked Awesome Dumbbell Workout
    • 10 X push ups
    • One arm (right) neutral grip dead lift, biceps curl up to standing overhead press, Turkish getup, standing overhead press and biceps curl down to one arm deadlift down; repeat on left side
    • Two arm deadlift up, lunge left/right, split squat left/right, two leg squat, two arm biceps curl to standing overhead press, biceps curl down, neutral grip deadlift down
    • Repeated this X 3.25, first 1 with 2 X 20 lbs dumbbells, the next one with 25 lbs dumbbells and the last one with 30 lbs dumbbells; the 0.25 is because I started a 4th set but my body disagreed with me, so I stopped early in the routine; TULs between about 2:10-2:34
    That's it for now. Until next time.

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