Workout Log 003/4
I can easily follow the same workout plan for months as long as I’m making gains. When you are over 40 years of age like me, you are much better off being like the tortoise rather than the hare. Silly rabbit, trying to go from zero to super fit in 90 days is for kids. Training just to look good a few months from now for summer may be enough motivation for a 20-something-year-old, but at my age I’m training for life. Plan on hitting it early most every day as long as the grace of God will allow it. In fitness and fairy tales, the tortoise beats the hare every time. A few steps in the right direction will make a big difference in a year, a really big difference in two, and maybe further than you ever thought possible in five years.
Yesterday was a very long and busy day. I did a second PM workout that consisted of about 4 minutes of jump rope and 10 easy minutes on a stationary bike. The morning workout yesterday (the photo above taken as I finished) was better than the day before. I felt stronger and a lot more focused. Picked up with the light dumbbell exercises I didn’t do the day before.
| PLANNED | ACTUAL | COMMENTS |
| Start/Finish – 0430/0600 | 04:35-06:25 | |
| Daily Min. (Floor) | short form | didn’t time it, but estimate about 10 minutes. |
| Jump Rope Tabata | skipped | Did this as a PM workout after work. |
| Ab Wheel | as planned | 10 reps on knees (10 good reps and don’t need to do more) |
| Light Dumbbell Pump Feast | as planned | Biceps:1 move, 30+1 reps each move Triceps: 1 move, 30+1 reps each move Shoulders: 5 moves, 30+1 Traps: 1 move, 30+1 Back: 4 moves, 30+1 |
| Mandatory Poses | as planned |
Today’s workout was smooth. Sleep well, but felt a little sore and achy in some spots. Nothing new about fully grown folks over 40 waking up stiff and sore in the morning. We can sit around and get older, or we can workout and stay strong as we age. Expect a little discomfort either way.
Cut some activities from my normal kettlebell routine this morning. Got the essentials done without feeling rushed.
| PLANNED | ACTUAL | COMMENTS |
| Start/Finish – 0430/0600 | 04:30-05:59 | Timing was spot on today |
| Daily Min. (Feet) | as planned | |
| Ab Wheel | as planned | 10 reps on knees |
| Kettlebell | Dailed it back a little, decided to do the two arm swing version | Goblet Squat 10 reps Australian chin-up 4 sets of 5 reps Swing 10 reps Dive Bomber Push-up 10 reps Snatch 10 reps each arm |
| Horse stance pump and punch | as planned | 1 minute felt like much longer |
| Mandatory Poses | as planned | Not fun, but I got it done |
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