Having finished my last workout of Cycle 29 on yesterday, I guess I could have lounged the rest of the week and started my 2-week Intercycle on Sunday. I decided, however, to do some light bodyweight work, stretching, and a little cardio to ride out the week.
I used the workout that I improvised last week, but added some ab work and more push-ups. It turned out to be a good workout---not too easy or too taxing. I did my stretching, push-ups, and ab inside. I did the push-ups and abs as circuit, alternating between sets of push-ups and an ab exercise. It caused quite a burn! Here is what that looked like, for those who are curious:
15 Reverse Crunches
2 x 15 Bicycle Crunches (15 on right and left side)
15 Oblique Crunches (Left Side)
15 Oblique Crunches (Right Side)
Try that as fast as you can do it! LOL! It is a great way to do 75 quick push-ups!
I went outside for the my bar work and cardio. It is still nice and cool outside and I felt great being out there. I hit my pull-ups, chin-ups, hanging leg raises, with a 1-mile walk, ending with a 1-mile run. I was undecided about how hard to go on the run. I decided to push enough that I felt slightly uncomfortable---not going for a PR! I ended up with a 6:06 mile. I was happy with that.
Tomorrow I will do the same thing over again! I actually enjoyed the workout. I don't know how much it will contribute to my progress, but I don't think I will lose anything from it. In fact, my personal assessment of my progress over the past cycle is that I am beginning to regain my lost muscle mass. I am excited about that.
I will be working on Cycle 30. I know now that weeks 1 and 3 will be modified to include more dumbbell work. I will be easing out of some of the resistance cord work. I also will be adding some dumbbell military presses. I have to test this arm and shoulder with this exercise. I will do light reps with the 20-pound dumbbells. Cardio will stay the same. I also will move some of bar work to different weeks to avoid overuse issues. Hopefully, I will have the new workout posted in a couple of days.
Everyone, enjoy your Wednesday. We are expecting, believe it or not, a bit of snow mixed in with the rain that has been forecast. I suspect we will have winter in Virginia this year, after having such a warm one last year. But wishing everyone, particularly on the east coast, warmth and safety from the coming storm.
Here is what I did today:
5 x 15 Push-ups
1 x 15 Reverse Crunches
1 x (2 x 15) Bicycle Crunches
1 x 15 Oblique Crunches (Right Side)
1 x 15 Oblique Crunches (Left Side)
1 x 15 Crunches
3 x 10 Pull-ups
3 x 10 Chin-ups
3 x 10 Hanging Leg Raises (Arms in chin-up position with straight legs)