Heres the results of my strength test, before (Sept 12/06) and after (Feb 6/07)
- Tabletop w 10lbs 1:34 to 2:03 A gold Star!!
- 1/2 Push-ups 30x to 28x. Not a big deal.
- Hip Extension w 10lbs 9x to 12x. Thats a 25% plus improvement!
- Assisted Chin-ups w 100lbs 10x to 10x
- Squats currently @ 70lbs for 8 reps.
Ok, so I admit I’m a weakling. Gym workouts are not my style. I don’t have it in me to dress up and blow kisses at my beautiful self in the vast and all surronding mirrors for my workouts. If I was more like the rest of the folks I see at the gym, maybe I would be improving faster. As it is, I spend the minimal amount of time necessary with the strutters at the gym. I run outside past the window of folks who stare at me from their treadmills. Those gym folks are truly an interesting breed.
Spin workout (the workout after my workout).
- Warm-up 12min easy spin @60% HR Max RPM 80-90
- Technique Get Sweepy Drill 11min. cont. @ 100+ RPM 65-75% HR Max.
- 2min sweep in 39-21, 1min 2gears easier, 2min sweep in 39-19, 1min 3 gears easier, 2min sweep in 39-18, 1min 4 gears easy, 2min sweep in 39-17
- 3min easy spin recovery
- 5min as 20sec standing, 40sec sitting all easy, then 2min easy spin
- Time Trial 15min @ Race Pace 85-95% HR Max – * I did this at 65-70% HR Max = still have cold
- Cool-down 2min easy spin, then JOG 10min easy outside. * I did 10 min easy spinning = again, cold’s got me.
- 60min Total