Wednesday, December 19, 2007

Cardio-Oh-Lay-He-Who

Great workout today. I’m sure I was burning some serious calories.

16 Kg Kettlebell Swings

5/5/5/5 25 second rest
5/5/5/5 25 second rest
5/5/5/5 25 second rest 140 bpm
5/5/5/5 25 second rest 150 bpm
5/5/5/5 25 second rest 160 bpm
5/5/5/5 60 second rest
5/5/5/5 25 second rest 170 bpm
5/5/5/5 40 second rest
5/5/5/5 40 second rest
5/5/5/5 End 170 bpm

Wow...got some serious cardio output action going on. Especially since my max heart rate is 175 (220 – 45)...working on that stroke volume (Helgerud).

Bike on rollers for 40 minutes. I tried one 30 second sprint. Almost flew off the rollers. Reached 160 beats per minute, but it took A LOT more effort than when I first did some sprints a month ago. I consider that progress.

Got off the bike to: “..Lord, I am so tired. How long can this go on?” So true.

Abs: 4 sets 20 weighted crunches, no Evil Wheel.

3 comments:

Swami said...

That's one serious workout. You gotta be lovin' it. I can see that scoundrel grin all the way over here.

Unknown said...

Great workout. How long does the kettlebell part of your workout take? Looks pretty fast and you're getting a good workout in. Has it become more cardio now, or do you still experience muscle soreness?

Scoundrel said...

Love the picture.

The swing sets take about 11 minutes. I added a total of 50 extra seconds of rest from my previous top of every minute when I was doing 4/4/4/4. It’s mainly cardio, but there is some slight soreness in the thighs and glutes. Maybe a little in the chest area from gulping for air ; )