Thursday and Friday

Thursday spinning was pretty good. I felt strong in our class, which isn't odd except that it was a speed work class. I get burned pretty quickly when I'm going fast. I felt I was at least doing better than in the past when we've focused on speed work. In the middle of 2 hills, we had an 8 minute long section of speed work. so it went like this....

4 minute hill climb > 3 minutes of race-pace with 3 20s sprints > Add Resistance for 1 minute a bit slower than race pace, 1 minute of out of saddle "running", 30s in saddle, 30s. running > 3 minutes race pace with 2x30s sprints and 1x45s sprint> 4 minute hill climb.

It was brutal, but I felt pretty good when the class was over.

Friday lifting. This was an exploratory day, where I needed to find what weights would exhaust me in the chosen exercises. the leading numbers show what order I did the exercises(in pairs)l

Legs - all machine work.
1 - Leg extensions (quads) 70lbs x15 x15 80 x12 - Will use 80 going forward.
4 - Leg curls (hams) 80lbs x15 x12 x10 - Perfect weight to exhaust me.
2 - Leg press (total) 170lbs x15 190lbs x14 220lbs - 220 is where I should have started.

Arms
3 - Bicep curls (db) 25lbs x10 20lbs x10 x8 - This occurred after the preacher curls, and I felt weak.
4 - Tricep extension (db) 12lbs x15 x14 15lbs x12 - I think this should be 15lbs.
1 - Preacher Curls (ma) 60lbs x15 x 15 80lbs x 10 - did I really bump it 20 lbs? 60 wasn't enough.

Core
3 - Pullover (ma) 90lbs x15 x14 x12 - this exercise works lats, delts, abs and pecs.
2 - Ab machine (ma) 120lbs x15 x14 130lbs x12 - 130 is the right weight. had some lower back strain.
5 - Decline bench sit-ups with a twist - I wanted to die after 12 - sit-up, touch right elbow to left knee, back down and up again touching left elbow to right knee. repeat 12 times. Die.


It was a good workout, but perhaps not as "exhaustive" as it could have been since I was exploring. I hope i'm not sore for disc golf on sunday at Mt. Airy