I'm in Ohio visiting relatives. Oddly the weather here is as balmy as it is in Philly. Global warming may finally be catching up with us. But it rained like crazy on the drive here yesterday so outside was a little too wet for working out. I'm hopeful to get J's WoW in outdoors during one of my days here. But today I hit up the Courtyard Marriot fitness center for a quick workout.
1.5 mile run at 7:30 pace
10 x side corkscrew with a 30 lbs dumbell
8 minute abs
3 x 10 incline press 25 lbs on the 1st 2 sets, 35 lbs on the 3rd set.
3 x 10 seated press 25 lbs on the 1st 2 sets, 35 lbs on the 3rd set.
10 x side corkscrew with a 40 lbs dumbell.
(215 - estimate)
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Since i can't author any posts, i'll put my lunch workout into the comments of the most recent post...
Standard indoor warmup (i won't lie, it actually involves 5 mins on the elliptical; yes you can laugh)
Tabatas (no rest in between each set of exercises, minus the 10 seconds of rest following the final set of a given exercise):
Bodyweight Squats: basically 22's across the board
Pushups: 17, 13, 13, 10, 8, 7, 7, & 8
Side shuffles (similar to a BIG mark, or covering tous before he decides on a direction to cut to): basically 10 reps (or 5 laps) apiece
Lunges (odd # sets are forward, even # sets are 45 degrees to each side): 14, 14, 14, 16, 14, 15, 14, & 16
Burpees (non pushup variety): 9, 9, 8, 8, 7, 8, 8, & 8.
Total Time: 20 mins.
I used to fear the burpees in tabatas, but i'm realizing they're a great challenge, especially as your final exercise.
Then some other stuff that i need practice with (i.e. deadlifting) and some planks.
I used to think poorly of the elliptical machine, but I've come around. Chris Frost also mentioned in his personal training blog that it's a great full body warm-up. Also, it's nice to mix up your warm-ups every once and a while to spice things up. Unfortunately for me, the one at my gym is currently broken. I find you burn less calories compared to a similar effort on the treadmill or the rowing machine, but more than the exercise bike. (end of ramble)
PS - I vote for allowing Ellis (and other committed Pikes) to author full posts on the blog. The more new ideas and motivational material, the better.
Ellis can be Tous' stand in. Consider him invited.
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