Fitness blah-g
Mar. 10th, 2008 02:31 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
threadwalkerbike trail (going to have to try this one)
http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2008/03/06/SPCUVCSJH.DTL
Legs are sore from hill training. And the spot is.. put your right hand on your right knee, cupping the knee cap. Now, spread your fingers out. That area your thumb is hovering over? That's the spot. Makes going up and down stairs murder.
Saturday:
TreadMill, Hill Intervals, 9 intervals (36 min):
3 min, 1%, 6.3 mph (9:30 mi) (this is my mindless cruising zone)
1 min, 12%, 4.5-4.8 mph (speed depending on whether I was dying or only wished I was dead)
I found my lactic threshold. Ho-boy! I think I dropped the last two hills to 6% in the interest of finishing it out without falling off treadmill.
I have been very spotty on my weight lifting since I've been super-focused on my cardio base. I've been doing the 1hr+ cario-a-thon with some target weights. So on Saturday, I wrote down everything I wanted to do (which was everything!) and then tackled stuff based on what equipment was opened and whether or not I just did some o'dat on Wednesday. The bench presses were totally being hogged!
It went like:
Super sets:
Cable Kick backs (40#), 4 sets, 12-15 reps each leg
Lat Raise, front, 8-10 #, 3 sets, 12-10 reps depending on weight
Lat Raise, side, 10#, 3 sets, 10-12 reps
Tricep Extension, 50#, 3 sets 12 reps
Super Set
Hammer Curl, 15#, 3 sets, reps: 15/12/11
Arnold Press, 15#, 3 sets, reps: 15/12/10
Super Set
Squat, 40# bar, 15; 45# bar, 15; 55# bar, 15
Straight leggeed dead lift: 40# bar, 3 sets 15 (careful of back)
Abs:
ball pass, 3 sets of 15
heal raise, 3 sets of 15
side twists from hell, 3 sets of 10, feet touched down on last half of last set.
10 min stretching!!!! go me!
Sunday - no work out.
Monday: 40 min run around Aquatic Park doing sprint intervals during mile 3 and mile 4.
http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2008/03/06/SPCUVCSJH.DTL
Legs are sore from hill training. And the spot is.. put your right hand on your right knee, cupping the knee cap. Now, spread your fingers out. That area your thumb is hovering over? That's the spot. Makes going up and down stairs murder.
Saturday:
TreadMill, Hill Intervals, 9 intervals (36 min):
3 min, 1%, 6.3 mph (9:30 mi) (this is my mindless cruising zone)
1 min, 12%, 4.5-4.8 mph (speed depending on whether I was dying or only wished I was dead)
I found my lactic threshold. Ho-boy! I think I dropped the last two hills to 6% in the interest of finishing it out without falling off treadmill.
I have been very spotty on my weight lifting since I've been super-focused on my cardio base. I've been doing the 1hr+ cario-a-thon with some target weights. So on Saturday, I wrote down everything I wanted to do (which was everything!) and then tackled stuff based on what equipment was opened and whether or not I just did some o'dat on Wednesday. The bench presses were totally being hogged!
It went like:
Super sets:
Cable Kick backs (40#), 4 sets, 12-15 reps each leg
Lat Raise, front, 8-10 #, 3 sets, 12-10 reps depending on weight
Lat Raise, side, 10#, 3 sets, 10-12 reps
Tricep Extension, 50#, 3 sets 12 reps
Super Set
Hammer Curl, 15#, 3 sets, reps: 15/12/11
Arnold Press, 15#, 3 sets, reps: 15/12/10
Super Set
Squat, 40# bar, 15; 45# bar, 15; 55# bar, 15
Straight leggeed dead lift: 40# bar, 3 sets 15 (careful of back)
Abs:
ball pass, 3 sets of 15
heal raise, 3 sets of 15
side twists from hell, 3 sets of 10, feet touched down on last half of last set.
10 min stretching!!!! go me!
Sunday - no work out.
Monday: 40 min run around Aquatic Park doing sprint intervals during mile 3 and mile 4.
