Yesterday felt good. Mixing up the workout really helped get my butt to the gym. Although I only did three sets of sprints instead of the planned five. I wasn’t 100% sold on continuing to push myself, so I tackled three and called it good. More importantly, I established a baseline. I was able to hit 14.7 MPH on the treadmill! Only nine more miles per hour to go and I could totally beat Usain Bolt in a race.
I’m not sure what my actual speed goal should be yet because I don’t know what my body can withstand. For now, the important thing is making progress without getting hurt.
Yesterday’s Workout
- ✅ Rower: 10 minutes
- ✅ Dumbbell curls: 15 lb, 2×8 each arm
- ✅ Dead bugs: 2×8 each side
- ✅ Skull crushers: 15 lb, 2×8
- ✅ Glute bridges: 2×10
- ✅ Lateral raises: 5 lb, 2 sets
- ✅ Shoulder press: 15 lb, 2 sets
- ✅ Treadmill warmup: 2-minute walk
- ✅ Jog intervals: 30 sec jog / 30 sec walk ×3
- ✅ Sled pushes: 15 sec push / 45 sec walk ×3
- ✅ Sprint intervals: 15 sec sprint / 45 sec walk ×3 (planned 5)
- ✅ Cooldown: 5-minute walk
The sprint intervals are where I hit 14.7 MPH. I also made the decision to stop at three instead of pushing through all five just because that’s what I originally planned.
Today’s Check-In
- Weight: 192.4 lb
- Goal Weight: 175 lb
- To Goal: 17.4 lb
- Body Fat: 20.6%
- Muscle Mass: 145.0 lb
- Visceral Fat: 8
- Body Water: 57.3%
- BMR: 1,866 calories
Today’s Plan: Active Recovery
I’ve worked out Monday, Tuesday and Wednesday this week, so today is a rest day. And honestly, it’s probably more important than another gym day. These are the days I struggle with because when I go to the gym, I tend to chase calories. I’ll snack on something I shouldn’t or eat more than I should because I know I can burn it off later. Today I can’t use that excuse, so I need to be extra diligent about what I’m eating.
It’s also about making sure I keep moving. One thing I always run into is my brain assuming that because I’m not going to the gym, it’s fine to do absolutely nothing all day. That’s another habit I need to break. Today is about walking Lucy, getting some sunlight, doing qigong and making sure I’m getting up from my desk throughout the day. Nothing strenuous, just consistent movement.
Resting doesn’t mean doing nothing. That’s what I’m working on today.
