Lethbridge, AB, Canada 
Run
  • 18m
  • 2.00 kms
  • 09m /KM

Lunchtime and the treadmills were all occupied again. Went up to the 200m indoor track and alternated 1 lap walking and 1 lap running, five times. I wasn't really tracking my speed or time so I guessed to log something. I walked another lap to cool down but didn't count that. stretching afterward.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    15
    15
    0
    0

Sit-ups after bike. Foot end raised about a foot, hands behind head.

Stretches after: yoga poses including free-standing pincha and hand-stand with heels against a wall. Almost inverted push-ups in the hand-stand again, 8x, elbows unlocked and lowering an inch or two. Added a few minutes of the stretch to strength, not all.

Sport
  • Stationary Biking
  • 20m

Lunchtime and the treadmills are all full, again. *sigh* Got on a bike at the gym for 20 minutes, mostly RPM high 90s and HR up to 140-ish but the last 2.5 minutes with RPM over 110 and HR up to mid-160s. Followed by sit-ups and stretching.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    8
    8
    70
    70
  • CHEST - Incline DB
    3
    8
    8
    40
    40
  • 1
    8
    8
    80
    80
  • LEGS - Leg Press, Single Leg
    3
    8
    8
    105
    105
  • LEGS - Romanian Deadlifts
    1
    8
    8
    80
    80

With the donation this evening, I skipped endurance work today as it can lower blood iron which they screen donors for. However, it's still busy at the gym these days so I had to use some different equipment sometimes during this lunchtime workout.

Pull up weight is the assist and I used a different set of handles for each set. DB press weight is per hand. Alternated reps of squat and deadlift using the same DBs. Then tried a leg press machine. A 45 lb plate on each side and the carriage must be 15 lbs at least. Started a couple pushes with both legs but that seemed too easy so I switched to using a single leg, repeating each set on the other leg too.

The stretching was a longer session than usual too. It included a variety of yoga poses as well as a handstand, against a wall, with half a dozen not quite inverted pushups; more like shoulder shrugs.


*******************************
Blood donation after work today.

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    4
    6
    8
    80
    80
  • 1
    12
    12
    90
    90

The machines and benches I usually use were all busy too. I tried a leg extension machine but maybe started with too much weight and figured 1 set was enough for today. Then I used a flat bench with a barbell rack. I put a 45 lb disc on each end and pushed it a couple of times but, especially without a spotter, decided to go down to 35 lbs on each. I'm guessing the bar counts for at least 10 as well.

Sport
  • Stationary Biking
  • 15m

Again today, the treadmills were all full so I used a gym bike at lunchtime to warm up a bit A few weights and some stretching after.

Run
  • 15m
  • 2.00 kms
  • 07m 30s /KM

Lunchtime run at the gym. Early January so the regular treadmills were all full. *sigh* I used a Woodway Curve manual treadmill with no motor. The belt moves by a user's weight on the upward curve ahead. The further forward you step the faster the belt moves so I found it next to impossible to hold a steady speed. The speed readout was usually in the mid 6 to low 7 mph range but occasionally varied below 6 or above 8. My watch recorded an average HR of 167 with a max of 176. Followed by weights and stretching.

Strength
  • 15m

Weights after running. DB weight is per hand, others are total. Alternated squat and deadlift reps using the same DBs.

Micawber's Training Log


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