I had a great workout over lunch with my personal trainer today. Lots of weight training and relatively little cardio. The cough I developed over the weekend actually gave me relatively little trouble. It’s funny how physical activity can make you feel better.
Today was the week 3 weigh-in and body fat measurement. How did the numbers turn out this week?
I weighed in at 200.6 lbs (down 1.2 lbs from last week) and 19.5% body fat (down 0.2% from last week). I’m really excited by both numbers especially considering I wasn’t considering much improvement from last week. These numbers are really upping my motivation level right now and I really want to keep the momentum going. The goal for next week’s weigh-in is definitely going to be breaking below 200. It’s great feeling like I’m getting to where I want to be. Let’s keep the momentum going!
Back to today’s workout – we’ve started incorporating 5 minute spinning circuits to our normal workouts. I’ve found these to be some of the quickest and most effective ways to get your heart rate up quickly, get the muscles burning and work up a sweat. Here’s how today’s 5 minute circuit looked…
- 0:00-1:00 – Warm-up (moderate speed – low resistance)
- 1:00-1:30 – Simulated hills out of the saddle (fast as you can – high resistance)
- 1:30-2:00 – Up/Downs (out of the saddle to sitting position and back continuously) (moderate speed – moderate resistance)
- 2:00-2:30 – Sprint (high speed – low resistance)
- 2:30-3:00 – Quad burners (riding with rear end hovering just above the seat) (moderate speed – moderate resistance)
- 3:00-3:30 – Simulated hills
- 3:30-4:00 – Sprint
- 4:00-4:30 – Up/Downs
- 4:30-5:00 – Cool-down (moderate speed – low resistance)
Like I said, it’s only five minutes but it will get you working. Your quads will burn. Your heart will be going. You’ll be sweating. I’m not sure I like these but can’t deny that they serve their purpose.
Other than that, it was a lot of old fashioned weight lifting exercises like bench presses, dumbbell bench presses, front shoulder raises and, of course, ab work. I’m going to be adding a couple of chest and triceps exercises to the “Exercise” page so be sure to check that out in the next day or so.
That’s about it for now. Karate tonight and I’ll be hitting the treadmill for a 4-5 mile run tomorrow. The Samson Stomp 5K is on Sunday and I need to get in a good long run to prepare.
And finally, the most insincere of condolences to all Packers fans out there on the loss to the Cardinals last night. I’m a diehard Bears fan and if I can’t enjoy a halfway decent season for my own team at least I can enjoy the suffering of their main rivals. Yes, it’s shallow but it’s all I have!
Until next time….
Filed under: 5k, Biking, Fitness, Health, Martial Arts, Personal training, Running, Weight Lifting, Weight Loss Tagged: | 5k, bears, Biking, Fitness, Health, karate, nfl, packers, personal trainer, Running, Samson Stomp, spinning, Weight Loss, weight training