I went to bed late last night. I finished my workout around 10:30 and I was pretty jazzed up. It wasn’t until 12:30 or so that I was settled into bed.
So, I slept in an extra hour to 6:15, and then fought the traffic to get to work. Once I was there, I had a pretty short window to workout.
So the plan was:
- 20 minute fletcher format warmup
- Quick Strength workout
- Standing Press
- Chin Ups
- Ab roll outs
- Push ups
As it turned out, I ran out of time before the push ups.
Workout Summary - media/20161118-181034-concept2-result-27823043o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|05115|20:00.0|01:57.3|222.8|21.0|151.4|169.0|12.2 W-|05119|20:00.0|01:57.2|215.9|20.5|150.8|169.0|12.6 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|169.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 01|00991|04:00.0|02:01.1|185.3|17.9|129.6|139.0|13.9 02|01008|04:00.0|01:59.0|205.3|20.1|144.9|150.0|12.5 03|00777|03:00.0|01:55.8|222.5|21.9|152.7|155.0|11.8 04|00269|01:00.0|01:51.4|249.4|24.0|158.4|160.0|11.2 05|00141|00:30.0|01:46.4|285.2|25.8|161.8|164.0|10.9 06|00493|02:00.0|02:01.6|193.5|18.6|160.5|164.0|13.3 07|00299|01:00.0|01:40.5|336.0|28.0|162.4|167.0|10.7 08|00494|02:00.0|02:01.6|196.9|18.6|163.2|168.0|13.3 09|00157|00:30.0|01:35.7|393.4|31.2|163.5|168.0|10.1 10|00490|02:00.0|02:02.5|191.7|18.9|164.5|169.0|13.0
Then on to strength
135 x 6
185 x 6 x 3
65 x 6
85 x 4 (too heavy)
80 x 5 x 2
3 unassisted (yay)
6 x 2 (red band on knee assisted)
Ab wheel roll out
8 (oh my lord did these hurt! My abs were still smarting from doing 3 sets of 10 on Tuesday)
ran out of time here.
Tonight: Another L4 HM
Tomorrow: Last row on the lake in worcester
As I mentioned yesterday. I had some fun changing a tire while all of my coworkers watched. Turns out they took pictures too!