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Fitness/Diet Accountability Thread
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<blockquote data-quote="FireDragon76" data-source="post: 77638628" data-attributes="member: 330042"><p>Morning workout:</p><p></p><p>10 minute warmup on Sci-Fit ergometer, forwards and backwards</p><p>10 minute threshold interval session (2 sets, 3 minutes each, 1 minute rest, around 75 percent intensity). I tracked it with FatMaxxer to make sure I was getting in the right zone. I was aiming to go right below the anaerobic threshold.</p><p></p><p>Then I did a 10 minute ramp with Fatmaxxer on an exercise bike to get more up to date data. The spreadsheet trend line puts the maximum heart rate around 174 bpm, aerobic threshold at 135, and anaerobic threshold at 148.</p><p></p><p>Afterwards I did 2 sets of 8 reps of 40 lb chest presses and 2x8x40 rows, and a 3 minute cooldown on the exercise bike.</p><p></p><p>Late morning workout at Avery Place fitness park:</p><p></p><p>5 minute warmup on air walker</p><p>10 minutes of swinging Indian clubs and Aeroblade</p><p>5 minute cooldown on air walker.</p><p></p><p>The Aeroblade is more intense than it looks. My heart rate got up to about 60 percent intensity. It also does a good job exercising the forearms. Since I started using it, I've regained mass there.</p><p></p><p>Runalyze says the overall workload for the week is good. Not too intense and not too light. Tomorrow is a rest day. The threshold intervals are a new workout routine I have learned about, it's based on what Norwegian athletes use- it gives you some of the VO2Max benefits of HIT, but without the huge fatigue load. I'm looking forward to seeing how that goes long term.</p></blockquote><p></p>
[QUOTE="FireDragon76, post: 77638628, member: 330042"] Morning workout: 10 minute warmup on Sci-Fit ergometer, forwards and backwards 10 minute threshold interval session (2 sets, 3 minutes each, 1 minute rest, around 75 percent intensity). I tracked it with FatMaxxer to make sure I was getting in the right zone. I was aiming to go right below the anaerobic threshold. Then I did a 10 minute ramp with Fatmaxxer on an exercise bike to get more up to date data. The spreadsheet trend line puts the maximum heart rate around 174 bpm, aerobic threshold at 135, and anaerobic threshold at 148. Afterwards I did 2 sets of 8 reps of 40 lb chest presses and 2x8x40 rows, and a 3 minute cooldown on the exercise bike. Late morning workout at Avery Place fitness park: 5 minute warmup on air walker 10 minutes of swinging Indian clubs and Aeroblade 5 minute cooldown on air walker. The Aeroblade is more intense than it looks. My heart rate got up to about 60 percent intensity. It also does a good job exercising the forearms. Since I started using it, I've regained mass there. Runalyze says the overall workload for the week is good. Not too intense and not too light. Tomorrow is a rest day. The threshold intervals are a new workout routine I have learned about, it's based on what Norwegian athletes use- it gives you some of the VO2Max benefits of HIT, but without the huge fatigue load. I'm looking forward to seeing how that goes long term. [/QUOTE]
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