Lethbridge, AB, Canada 
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.

Strength
  • 15m

Weights after bike. Lowered the pull down weight for the last set to maintain form. DB weight is per hand, others are total. Alternated squat and deadlift reps using the same DBs.

Sport
  • Stationary Biking
  • 30m

Indoor cycle at the gym for lunchtime. 30 minutes at setting 12 holding just under and sometimes over 100 rpm. That holds the output display solidly at 3 bars out of 7. HR was just barely getting up to 150 at the end, not breathing hard but starting to sweat. Followed by weights.

Sport
  • Badminton
  • 40m

Badminton at lunchtime. Partner ha a longer lunch break for the first couple of weeks this year.

Run
  • 10m
  • 1.30 kms
  • 07m 42s /KM

Out for a short, late-night, walkabout errand and decided to run from point to point. Several short stops. This was not a real aerobic exercise but I was breathing harder by the end and the calves were very tight for the next 12-15 hours. Man, am I ever out of shape!

Micawber's Training Log


 January 2020 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 
Time
Distance
Time
  • March's totals
  • February's totals
  • 2020 totals
  • 2019 totals