Training Log Archive: Bridge

I think every time I do a Sufferfest bike workout another little piece of my soul shatters into a bunch of tiny, fabulous rainbow cubes and is lost into the ether. In other words, this was a really good workout consisting of a tough climb, a ton of intervals, and a mock race that absolutely slaughtered me.

C • :-) 1

10 min bike w/u

Back
-50 push-ups
-SUPERSET: Seated Cable Row & Lat Pulldown (3 x 10)
-Hyperextensions (to failure with 25 lb plate, drop plate and do 10 more)

Chest and abs
Warmup:
-Push-up to standing (10)
-Sumo Squat DB Press (15 w/ 10 lb DBs)
-Cross Under Knee Tuck (15)
Circuit I (3x):
-DB Chest Press (10 @ 40 lbs)
-Double Med Ball Push-up (15)
-Med Ball Crunch-up (15)
Circuit II (2x):
-Alternating Stability Ball Chest Press (10 @ 35 lbs)
-Diamond Push-up (15)
-Trunk Twist w/ press (12 w/ 25 lb plate)
Circuit III (2x):
-Explosive Bosu Plank to Push-up (15)
-Seated Bicep curl (10 @ 20 lbs)
-Bosu Mtn Climbers (30)

20 min bike (5 min w/u, 10 x 30 hard/60 recover)

Bodyweight workout, minimal rest:
1a. Push-Up, 5 x failure
1b. Dead-Hang Chin-Up, 5 x 8-12
Rest: 60 seconds
2a. Bodyweight 1 ¼ squat, 5 x failure
2b. Glute Bridge, 5 x 12
Rest: 60 seconds
3a. Dip, 4 x 8-12
3b. Inverted Row, 4 x 8-12
Rest: 60 seconds
4a. Plank, 3 x 60 seconds
4b. Prone Back Extension, 3 x 12

Walked to the Waltham theater to see Logan, maybe 3 miles round trip.

Walking through Boston's north end with Lupe and her sister. Finally found Mike's Pastries!
I guess I could also log dancing at a nightclub but nah.

C • Mike's pastries 2

Quick ride before heading to the airport

Bike to/from YMCA

500 meter row in 2:10

Biceps and Triceps
-Standing Curls (1 x 15 w/u @ 20 lbs, 3 x 10 @ 25/20 lbs)
-Incline Curls (3 x 10 @ 20 lbs)
-Concentration Curls (2 x 12 @ 20 lbs)
-Wrist Curls (3 x 12 @ 20 lbs)
-Seated Triceps Extensions (1 x 15 w/u w/ 30 lb DB, 3 x 12 w/ 35 plate)
-Triceps kickbacks (3 x 12 @ 20 lbs)
-Cable triceps press (3 x 10 @ 40 lbs)

Abs (2 rounds)
-Med Ball Russian Twists (20 w/ 15 lb med ball)
-Hanging leg raise (15)
-Ab Rollouts (20)
-Penguins (50)
-2 minute plank