Wednesday, January 27, 2010

Turbulence Training - Day 31 of 84

Warm Up
T-squat - 10 reps
off-set push up - 10 reps
prisoner siff squat - 10 reps
stability ball rollout - 10 reps

Workout B - rest as little as possible
A1) push press (3x5x45 lbs)
A2) db Romanian dead lift (3x6x20 lbs)
B1) db row (3x8x20 lbs)
B2) 1-leg squat (3x8)
C1) glute-ham raise on ball (3x12)
C2) stability ball ab curl (3x15)

To help with the 1-leg squats, I threw a resistance band over my Iron Gym, so it was like the TRX Suspension System (which I would KILL for!!). I was able to squat lower than when I just tried to balance on my own. I wish I'd thought of doing them this way last phase! The workout is so much more challenging when you can squat low, plus there's the "advantage" of a prisoner-type movement because the arms are over your head.

I'm not sure what to say about the glute-ham raises. They are freaking hard and I couldn't quite get the positioning right on a stability ball. I'll keep working on that, but it felt like my calves were worked much more than my hams & glutes.

But overall, this workout is fantastic! I love it - probably my favorite TT workout so far. It took about 30 minutes, and I gave myself 2 activity points.

Interval Workout B - 3 min warm up, 30 s very hard pace, 60 s moderate pace x 6, 3 min cool down - at just under 15 minutes, this interval routine is perfect. The short work pace lets me go really fast, but it doesn't burn all that many calories and my heart rate doesn't stay high very long. Still, it was the most enjoyable of the intervals so far.
Distance: 1.10 miles
Calories: 102 (1 activity point)

cereal w/ skim milk, banana

scrambled eggs w/ onion, green pepper, tomato & avocado, light English muffin w/ reduced-sugar jelly [1 pt]

homemade whole wheat pretzel [2 pts]

grilled chicken breast w/ pinto beans & dijon vinaigrette dressing

apple & cottage cheese

venison steaks, broccoli & cauliflower w/ homemade barbecue sauce [1 pt]

apple & cottage cheese; Yes, again.

Two cups of coffee and 80 ounces of water. 21 weekly and 8 activity points remaining.

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