Without further adieu, here's the recap from this week!
Monday - Basketball shot workout + long walk - Day 259
The original plan for this day was to do a recovery yoga workout. I got home quite late this evening after working at my private practice, and decided I needed to spend some time outside. It had been an exceptionally long day, as I was evaluating a physical medicine exam from 830 in the morning, and then working in my private practice in the afternoon until 7pm. When I got home, it was fortunately still light outside, so I decided to head to the park and play some basketball. I ended up making up a fun game where I played "around the world and back," but anytime I missed my "chance," then I had to do 10-20 reps of some random exercise (think squats, pushups, pull-ups, whatever). It ended up being a pretty fun workout, not too intense, but kept my heartrate up and helped work on my shot too!
It eventually got pretty dark and my shots were getting a lot more difficult, so I decided to head out for a walk, which ended up becoming a long walk. I enjoy listening to podcasts and talking on the phone during walks, it really helps pass the time. I probably walked around the neighbourhood for a good hour, and the crazy thing was the skunks! At some point during my walk, I came about 6 feet from a skunk which was hiding behind a car I walked by. 2 blocks later, ANOTHER skunk was walking by. As I rounded the next block, there was another one! Then finally, on my last walk through a narrow path, ANOTHER skunk (likely the first one based on the colouring of the tail) walked right past me, it couldn't have been more than 5 feet away! Fortunately, I did not get sprayed or anything, so the walk was overall a nice time.
Tuesday - Upper Body Lift - Day 260
This was a shorter workout as the main lift (bench press) was just one max rep set. I was able to hit 165lbs for 14 reps, which I think is an improvement. It's nice to have rep goals in addition to weight goals for weight lifting, because you can see progress without pushing yourself too hard and injuring yourself. I definitely have a lot of injury history, trying to have a little less ego to prevent that these days.
Wednesday - Lower Body Lift - Day 261
Today was the start of week 3, and with the Candito program it's the Linear Max OT part of the program. Basically it's much heavier weights with lower volume (sets and reps). This can be effective training for muscle gain and fat loss, but ensuring good form is key. My overall weights for my lower body lifts are set pretty low right now to help prevent injury, but this is still feeling pretty good.
Thursday - Core De Force MMA Shred - Day 262
Another workout video program I enjoy is Core De Force. These are MMA cardio/hiit workouts. I like that they are all body weight, and they actually have 2 trainers running the show. They switch between trainers back and forth for each exercise, keeping things fresh. The trainers themselves are pretty cheesy with their lines, but it's interesting enough and definitely a good workout. I enjoy this one because it has a lot of elbows and kicks, making for some fun, explosive exercise.
Friday - Upper Body Lift - Day 263
The weight is starting to really ramp up with these upper body workouts. Benching 185lbs for 3 sets of 6 (the workout was to do 4-6 reps, but I could hit 6 on all which felt good). I also increased the weight and decreased the reps on my accessory workouts. It felt great to be able to do 6 pull-ups with 35lbs hanging from a weight belt. Nothing like increasing the intensity on body weight exercises!
Saturday - Rock Climbing - Day 264
Today was the first day of my return to rock climbing that I was alone. I've enjoyed going with my friend Renata (Dr. Renata Zambo, ND - She's a wonderful ND and a great person!), but she was busy so I went myself. I've been climbing at Up the Bloc, which is a cool little rock climbing gym in Mississauaga that only has bouldering. Simple and to the point. As I was on my own, I had my bluetooth headphones on the whole day and was just enjoying working on different problems and listening to my music. I was able to finish quite a few routes, including some cool new ones that I hadn't completed before. Unfortunately, I went a little too hard and ended up ripping through a callus on my right hand. I didn't notice during my climb, maybe because of the adrenaline, but it hurt just to wash my hands afterward! I'm still feeling it now (Sunday night), so there will be lots of moisturizer to work on that, and hopefully I'll get stronger and more resilient as I climb more often.
Sunday - Lower Body Lift + Ab Ripper X - Day 265
The last workout of this week was kind of silly. With the second lower day of the Linear Max OT, it involved just 1 set of squat and deadlift (working set, that doesn't count warmups). Technically, the weights were very heavy, but because I have my weights more manageable for injury prevention, it was a little easy. Still, it was enjoyable for that to be easy, and I know I'll keep working on that as I move through new rounds of this program. I completed the workout by doing the original Ab Ripper X from P90X. I remember doing this up to 3x per week when I did P90X back in the winter of 2012, and let me tell you, I don't remember it being this hard! It was fun and a little nostalgic, definitely a good workout, and definitely a bit of a challenge for me to improve next time.
So that's it for this week, I'm off to schedule my workouts for next week, then get a great rest to prepare for another week of being
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