Most of my plans to workout over the Thanksgiving break fell through. The temptation of staying up late and sleeping in was too strong. I did force myself to get to bed on time Saturday night and get out early enough for a run Sunday morning. I also managed to guilt my husband into coming withe me. The run was very nice. I don't get to run often with hubby. Unfortunately, nature called in the middle, so we had to head home. The field just wasn't looking very welcoming. But, it probably had the effect of extending the run. The final stats were 3.64 miles at a 11:22 pace plus a small walking warm up.
This morning I got out to do A2 of the Break-In stage of New Rules. I worked on warming up a bit more for the squats. Over all a good workout, but not as intense as the B workout, since I can't push the squats as much as the deadlifts. I did end with the Metabolic Overdrive. Since I was using the upright bike, I tried to judge my effort with METS. I think that helped me keep up the intensity even when I wanted to quit.
I had a banana and a cup of milk with a packet of protein powder before the workout. I think that was too much. My stomach didn't feel the best and I don't know why I tried chocolate again. That wasn't very good. Also, I really don't like protein powder in milk. Yogurt is much better. I had yogurt with my regular powder after the workout.
Warm-up - 8xbw squats, 4x 45# squats
Barbell squats - 1x15@55#, 2x15@60#
Static lunge - 2x15@20#
Two-point db row, elbow out - 2x15@25#
Push-up - 2x15 (elbows out, last couple arms not totally parallel)
Swiss-ball crunch - 2x15@25# (behinds head, nice difficulty)
Metabolic overdrive - warm-up and cool-down 3 minutes at resistance 2 (3.5 METS), hard 3x1 minute at 10 (at least 11 METS), easy 3x2 minutes at 3 (4.5 METS)
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