47 minutes - 6.82 miles

mackmck (62)in #exhaust • 5 years ago

I just finished a 10.966km cycle that lasted about 0hh:33mm:39ss !

Got a 6.82 mile bicycle ride in just before dark. Today is “pull day” with Jaquish Biomedical’s protocol. My forearms sure feel it. I need to apply the principle of the whole body workout and only use the resistance that the weakest part of my body can handle. For instance, my back can handle much more on the dead lift than my grip can. I want to be careful not to get so focused on my back that I overextend my forearms. Today’s X3 workout using Dr John Jaquish’s week 17 workout 2b.

X3
Week 17 Workout 2b
-Dead Lift 7x300 (black) (hold 25 seconds then) 5 second holds diminishing range of motion
10x300 (black) stiff leg, upper range
-Chest Row 8x160 (lt gry) hold 30 second then 5 second holds to fatigue
-Chest Row 10x160 (lt gry)supinated
-Bicep Curls 10x50 (white) hold 35 seconds then 5 second holds diminishing range of motion to fatigue
-Bicep curls 10x50 (white) limited lower range
-Heel Raises 10x160 (lt gry) 5 second holds w/shoulder shrugs

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