DAY 17

TUESDAY, April 5th, 2011
Shredding Season Day 17
Workout day: 141
Gym Week 21, Day 1
Start Time: 19:10
Weigh in: 165lbs
Training Partner: Solo

Muscle Group: Chest and Abs
Summit Trainer:
.6 miles, 7minutes, 5.5mph, 135-180bpm
Push ups x 20

Summit Trainer:
.4 miles, 4.25minutes, 5.5mph 175-182bpm

Push ups x20

Decline Bench Press:
8x135, 12x135, 18x135

Decline DB Flies:
12x15, 10x20, 10x20

MTS Decline Press:
10x40, 6x50, 15x30

Pec Fly Machine:
8x115, 8x115, 6x130

Seated Cable Chest Press:
10x30, 10x30, 10x30

Decline Cable Fly:
10x12.5, 10x15, 14x12.5, 12x15

Decline DB Press:
10x35, 8x40, 8x40

Incline Cable Fly:
12x20, 6x25, 12x15

Push ups x10

Crossramp
12min, 170-200spm (strides per minute), 135-175-168bpm, 1mile

Calisthenics
Push ups x20
Mountain Climbers x30, x30, x30
Jumping Jacks x100, x50
Alternating Toe Touchers x50
Air Bikes x100
Twist Crunches x25
Kettble bell swings x25x35lbs
Alternating Kettle Bell Swings x25x35
Plank x60sec

End time: 21:55

THOUGHTS:
During the Crossramp I had a revelation... actually I zoned out, but THAT was my revelation!! About 7 minutes into the crossramp run, while my heart rate was at 175bpm, I spaced out at a tv in front of me on someone elses treadmill-without hearing the sound-only my music, for about a minute. Next thing I realized, it was about a minute and a half later, my spm's had gone up 10spm bringing me to holding steady at 200spm, and my heart rate went down to 162bpm all the way until the end. I realized the less I pay attention to pushing myself, the more I relax and breathe steady and fully allowing my heart rate to stay in a reasonable range and hold a good steady speed.

You may have noticed I tend to have a high heart rate during cardio, sometimes all the way up to 189bpm. I plan on developing a personal technique to get this under control based on what happened today.