Thursday, April 13, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Today, I went into workout knowing it wasn’t the smartest idea as I’m still feeling under the weather.

With that said, working remote makes it difficult to be active when I’m on multiple screens and getting calls, etc.

I try to make up for it during my breaks going up and down the stairs, etc, but not the same.

So, I went with all intentions of just getting a good workout without overdoing it.

Tiffany and I drove over to the home studio at OTF Nona North and worked out with the 5am Crew for Coach Alex as she managed us through the template like a boss as she always does.

Not many members showed up today, so Coach was able to focus on us individually (much closer than usual) if needed.

On to the workout:

A very forward strength based workout this morning and most of the (weighted) floor work was on an inclined bench.

I went with 20, 25 dumbbells and 40 pounders.

Floor Block 1 - 7 minutes

Rower work as well.

•20 stroke push row (check distance)

Back to the floor for ⁠back to back supersets:

⁠• 8 chest presses (WEIGHTED - 40 pounders)⁠
• ⁠8 chest fly, rest (WEIGHTED - 20 pounders)
• ⁠4 cross back lunges (WEIGHTED - 20 pounders)

Floor Block 2 - 6.5 minutes

•20 stroke push row (check distance)

Back to the floor for ⁠back to back supersets:
•⁠8 upright rows (WEIGHTED - 25 pounders)
⁠•⁠8 high rows, (WEIGHTED - 25 pounders), rest
•⁠8 sit up to stand to shoulder presses (WEIGHTED - 20 pounders)

Floor Block 3 - 6 minute circuit

•8 full v ups (WEIGHTED - 20 pounder)
•⁠8 total seated (on the floor) alternating oblique knee tucks
•⁠8 total low plank alternating wide knee drives

FINISHER: 45 seconds of sit up stand to shoulder presses (WEIGHTED - 25 pounders)

So luck would have it (not cool lol) that this week I’ve worked out 3 out of the last 4 days and all 3 has included inclines % on the running blocks, so today I knew something had to give being that I’ve pushed myself enough this week.

Tread Block 1

• ⁠2 minute push
• ⁠45 second base
• ⁠1 minute push @ 4%
• ⁠45 second base
• ⁠1 minute push @ 4%
• ⁠45 second base
• ⁠45 second All Out

Tread Block 2

• ⁠90 second push
• ⁠45 second base
• ⁠1 minute push @ 3%
• ⁠45 second base
• ⁠1 minute push @ 3%
• ⁠45 second base
• ⁠45 second All Out

Tread Block 3

• ⁠1 minute push
• ⁠45 second base
• ⁠1 minute push @ 2%
• ⁠45 second base
• ⁠1 minute push @ 2%
• ⁠45 second base
• ⁠45 second All Out

MY OTBEAT HEART RATE MONITOR RESULTS:

Of course the chart was indicative of how I trended more on the lower zones and only ended up with one splat. Somehow I was only two shy of 600 and honestly would have been happy with 500. In all my years working out at OTF, I’ve always make it a point that I would never even at my worst would never get less than 500 calories burned per workout.

HIGHLIGHTS:

I managed to still get as high ast 345 watts of rowing power with a speed of as high as 11.7 miles per hour on the rowers. Got in a decent row distances of a combined 1,535 meters.

Again, shocked that I got over 2 miles considering that I was laboring through it. I did compromise with my body by running 1.5 miles and then powerwalking the rest. But back to the highlight, the 1.5 miles that I did run mostly were on inclines as high 8%.

ZONES:

I’ve learned to listen to my body more and more, so with that said I am going to not only take another rest day tomorrow but back to back rest days with Saturday too. Then Sunday, go to one of the new OTF studios that we haven’t visited since it opened recently and Tiffa and I will be working out for our 221st Orangetheory Coach as a couple.

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3234 This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 13/04/2023 23740 Aerobics,Daily Activity,Gym,Weight Lifting,Treadmill,Running,Walking Height 5.7 ft Weight 165 lb Body Fat % Waist 34 in Thighs in Chest in