Yes, it's after midnight and I just got done with my workout. I'm off tomorrow, so I don't have to get up crazy early.
Yesterday, I worked from home and took a 20 minute break in the morning to get a quick run in. I decided I wanted to do intervals like this: 3 minutes run at least 10min/mile, walk 1 minute, repeat for four times total. The first three running sections were under 10 min/mile: 9:38, 9:12, and 9:58. The fourth was 10:27. Still not bad. It was sunny, humid, and getting warmer. Not my favorite weather! I had actually set the alarm to get up early and run, but that didn't happen. I think my heart rate monitor was slipping because it doesn't make sense during my running portions. It was only 1.7 miles, but still a good workout. Maybe I'll add a fifth running section next time.
Tonight, I got downstairs for Hypertrophy I B5. This is a 3 sets of 15 reps workout. 15 rep sets are really not my favorite. I have a hard time with them mentally. Doubt creeps in. Surely, I can't complete so many reps! I do, though. I find that counting the reps back from 15 to 1 helps me. Also, sometimes I take a quick breather every 5 reps. 5 reps are sane, 15 are somehow simply too many.
The straight sets of squats and deadlifts are so hard on these with only 30 seconds rest allotted, it turns into craziness. I cannot rest only 30 seconds on deadlifts. It takes me longer than that just to psych myself up to the lift! When doing 15 rep deadlift sets, I usually have to stop and reset my form and my grip a couple times. That is annoying. I feel like I'm cheating between that and the psyching up at the start. Oh well. I'm still making improvements. The deadlifts did feel great. I could tell by the end of the 45 (!) reps that my back was doing plenty of isolation work. No soreness (although I wouldn't rule out DOMS) so all is good. I could just tell my lower back muscles were hard and doing their work!
The squats went well, too. I can feel a stretch in my quads and a little in the inside of my thighs. 60# seems low, but I have to keep in perspective that the 60# was for 15 reps. Ugh!
My feet kept wanting to cramp up during the Bulgarian Split Squats. I was able to reposition them so it went away, but it was still annoying. I find that holding my chest high for BSS and step ups helps with my form and getting a good depth.
I subbed the Swiss ball planks again for the reverse crunches. They were still crazy hard, but doable. I'm sure it helped that it wasn't an arm day. By the end, my body wasn't even shaking anymore, it was quivering. I'm not sure what that means. I do know that these are much harder than any variation I've attempted before.
HT1 B5
Warm up - from FBB, 9:54
Squat - 3x15 @60#
Deadlift with shrug - 3x15 @140#
Bulgarian split squat - 3x15 @5# each hand (yes, I got out the neoprene coated dumbbells... last time I used body weight for this set/rep scheme, so it's an improvement... plus, they are yellow, not pink!)
Step-up - 3x15 @5# each hand
Swiss ball plank - 3x (30/15/30) (each set was 30 seconds on, 15 seconds off, 30 seconds on)
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