02/27/2007:
Warmup: Rowing machine for 10 minutes @ resistance 10 @ c. 23 strokes/minute
Bench Press: 85x14, 165x5, 165x5 (all done with arched back and tucked elbows)
Military Press: 80x7, 80x7
Dips: 7, 6
Incline Bench Press: 115x8, 115x8
DB Lateral Raise: 20'sx5, 20'sx6
Wrist Roller (Extension): 12.5x1
Wrist Roller (Flexion): 15x1 (okay, but something along my left forearm popped and then stung for the remainder of the workout)
Wrist Roller (Extension): 12.5x.5 (left forearm didn't do so well here, I got the weight all the way up, but towards the end, I had real trouble bending my left wrist past parallel with my forearm)
Wrist Roller (Flexion): 15x1 (left arm didn't seem to be much of an issue here)
Total Lift time: 55 minutes
"Cool down": 5 minute jog, HIIT: 15:60 sprint:jog x 5, 5 minute walk/trudge/stumble.
Stretch: None. Not after the running. I'm just glad I got back to the locker room.
Bodyweight: 200
Notes:
The only lifting note is that the arched/tucked bench position remains foreign and a bit more difficult for me right now: 165x5x2 wasn't easy, and I did 165x6x2 ten days ago flat/flared without noting that it was particularly hard for me. I'll get accustomed to it in time, I suppose.
The cardio is a different story. I wanted to try interval running when I had something like an actual track (even a little 90-meter one) available to better gauge what to do with that damned recumbent bike for my regular cardio days. In retrospect, I made two mistakes: 1. Assuming that I could still do what was meant to be a stand-alone cardio session after I'd just spent an hour lifting, and 2. that I am in "good" cardiovascular shape by any imaginable standard. I tried the "Week 1, Good condition" run from the
Running Man article I was looking at over in the Conditioning forum, which called for 5 "reps" of 30:60 sprint:jog. I did one, and knew before my first 60-second "rest" jog was done that it just wasn't meant to be. I dropped back to 15-second sprints, and still made it through the fifth interval mostly because I knew it was the last one. I meant to jog out another five minutes to cool down, but said jog rapidly deteriorated into what was little better than a brisk walk.
Looking back at the article, what I actually did was Week 1 for "Bad" conditioning. Week 1 for "Average" was just one more rep/interval. I probably could have done that if I'd started fresh, but it still was a somewhat painful and disgruntling experience. None of the fiddling with the recumbent bike that I'd done previously came even close to what I had just inflicted on myself. If the interval running program is at all adaptable to what I have available when I'm able to do cardio, then I'm going to need to really experiment to find out how to replicate what I just did to myself. So I can do it to myself again.
Dear God, the last time I wheezed like that, I was a pack-a-day smoker a week into a bout with bronchitis.