I did TT 2k3 workout B today, which is mostly lower body and core. Took my sumo squats back up to 180 lbs and did lunges with a 95 lb barbell. RDLs stayed at 125 lbs. I was pressed for time on intervals, so I just alternated one minute rounds on the treadmill at 9.0 mph and 3.5 mph for 6 sets. I think I can do 9.5 or 10 mph high intervals, but I would need a 2 minute recovery instead of one.
My legs and adductors are feeling the workout already, so I will be slamming down a PWO choco banana shake with glutamine as soon as I get to work.
And regarding the fitness challenge at work…the organizer sent out an email to my team apologizing for the accusations and other BS of the past few days and invited us to stay in the competition without any changes or new weigh-ins. It looks like we are going to stick it out for the full 12 weeks.
On the plus side, just thinking about all the things that were implied in the past two days got me so fired up that I took my intervals up to 9-9.5 mph for my level 8 sprints, and am nearly back up to pre-holiday max lifts in sumo squats and deadlifts. The 95 lbs on the BB lunge was a new PR.
I know some people find some sort of Zen when working out…me, I’ll take a good mad on over tranquility any day. It even makes that dreadful cardio stuff bearable.
Not surprisingly, my favorite workout track is Disturbed’s “Down with the Sickness”. 😉
– TT 2K3 Workout B + Intervals (Run) (59 minutes; 498 calories burned)
A1) Sumo Squat (3×8 @ 185, 175, 180 lbs)
A2) DB Lateral Raise (3×8 @ 15, 15, 15 lbs)
B1) Barbell RDL (3×8 @ 125 lbs)
B2) Stability Ball Jackknife (3×15)
C1) BB Forward Lunge (3×8 @ 95 lbs)
C2) Stability Ball Leg Curl (3×15)
Advanced Intervals (Treadmill run @ 9.0 mph/1 min. and 3.5 mph/1 min. x 6 sets)
M1) 60g raisins and oatmeal, 5 chili radishes, 3 egg whites
M2) Chocolate banana protein shake with 5g l-glutamine
M3) 3/4 c. lean beef chili, 1 c. spinach, 1/2 c. Kashi 7-grain pilaf
M4) Homemade trail mix (1/2 oz. walnuts, 20 g raisins, 3 dried apricots, 1/4 c. Fiber One cereal)
M5) 3 clementine oranges, 1 scoop protein
M6) 4 oz. whiting filet, 1 c. veggie mix, 1/2 oz. nuts
Supplements: multivitamin, calcium 600 mg + D, vitamin C, 5g l-glutamine, 3 fish oil caps, 3 Digest-All caps