i started out with a 30 minute hill walk on the treadmill at 4.1mph. i had hit a button inadvertently which knocked the setting down to level 1 from 6. i didnt realise that until the steeper hills seemed a little less steep while i was trying to climb. not cool. when i finally figured that out, around the 20 minute mark, i jacked it up to level 8 and then 9 at the last 4 minutes of the workout. made it MUCH better. i noticed on there that they have a speed fluctuator which you can program to do timed sprints...i'm going to try to use that today i think.
i'm a little sore from the last 2 days' worth of excercises, so i figure i'm on the right track. not too sore that i cant sit down or raise my arms, but am sore enough to know that whatever i did is obviously challenging and tearing some part of my muscle structure.
yesterday was abs day so i did the following:
- dumbbell side bends 12lbs, 20R, 2S
- dumbbell crunches 10 lbs, 20R, 2S
- medicine ball seated twist 20 R, 2S
- regular cruches 16 reg, 8 double, up and pulse for 8, 2S
- centre plank: approx 1:30, 2S
- side plank R and L approx 1:30 each side
at the end, i left sweaty and tired, exactly what i wanted. i probably could have gone harder on the cardio, but will make that mental note for the next time and jack the level higher for hill walking. other than that, it was a good workout.
as for food journalling, i did exceptionally well until i hit the theatre last night and ate a popcorn with butter topping and then came home and had beer. not cool...however, it will be my "Cheat day", so screw it. today's another day in terms of eating and i know i can nail it, so i'm not worried.
as for my ass, which is still sore from biking monday, i'm going to give it another day's rest and then hit the bike again tomorrow morning and hopefully by the 15 min mark i wont be sore. going to aim to do 10k and see how long and far that gets me.
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