Today, I got myself back on track in terms of getting up on time. One thing that I do like about myself is that I might get off track for a few days, but always feel the urge and drive to get back on the right track. I could not afford to let the time I get up slip back to 5:30 or 6:00 am. I was in bed by 9:00 pm last night and was on track and ready to go this morning with everything. My much anticipated leg workout got underway very early this morning. I hit my squats and calf-raisers using my 20-pound weighted vest and dumbbells. I did my 1-minute static squats and calf-raisers (I simply held myself in the squat position and my calves at the top of the contraction for the exercise) wearing the 20-pound weighted vest. As always, the full-body stretching regimen was included. After that it was outside for that 3-mile interval run.
I was really anticipating this workout because of the new exercise I added---40 yard traveling lunges---5 sets of them. I integrated these into the 3-mile interval run with the rope jumping and bounds. After the second set my old legs were feeling the pain, but I pressed through to finish the interval run and exercises and my legs are already beginning to get sore! Hopefully, my legs will thank me for such punishment in a few weeks. It really does pay to try new exercises to spur growth!
For those of you new to my workouts, here is how the 3-mile interval looked in "real life:" LOL!
- Run 2 laps (.4 Miles)
- Rope Jumping for 1-minute
- "Walk" 1 lap (.2 Mile) (doing 40 yard traveling lunges in first straightaway, walking the curve and doing 40 yard bounds in second straightaway within this lap)
- REPEAT for a total of 5 times and 3-miles (15 total laps around the course)
My legs were toast after this! LOL! Tomorrow's 3-mile run, after the ab workout and extra push-ups, should be "interesting," but probably SLOW! " title=">" />
I took new profile pictures and am VERY HAPPY with what I am seeing. I am only four days into the new cycle, but can see the impact of four very good workouts. The diet is in a good place (90% clean) and it is showing. I am posting a gallery and progress picture for your critique. I also starting taking slightly larger photos to accommodate the changes to how photos are displayed on Bodyspace.com.
I received my Optimum Nutrition Protein powder on yesterday. I have yet to try it. My thought was to use it on those days when I don't get enough protein in the system---particularly when I am out running around. Of course it is Chocolate! Hopefully, it will turn out to be a great supplement for me.
Nothing else to report! I have eaten my first meal of the day, taken the vitamins AND the 3 aspirin with an extra strength Tylenol to minimize my leg discomfort! LOL! The old man is wishing you all a wonderful Wednesday!
Here is what I did today:
- 3 x 35 Squats with 20-pound weighted vest and dumbbells
- 3 x 35 Calf Raisers with 20-pound weighted vest and dumbbells
- 3 x 1-Minute Static Squat with 20-pound weighted vest
- 3 x 1-Minute Calf Raiser with 20-pound weighted vest
- Stretching Regimen
- 3-Mile Interval Run with:
- 5 x 1-Minute Rope Jumping
- 5 x 40 yard Traveling Lunges
- 5 x 40 yard Bounds