When it was over, the music mix playing through the gym was just bizarre. When I started changing, they were playing a live version of "That Smell" that didn't sound like Skynyrd (obviously the reconstituted band). The followup? "Black or White" by Michael Jackson, which everyone in the locker room reacted negatively to. Big Beefy Guy next to me said it sounded like some kid's iPod...
I went to the car and as I started to drive off, Big Beefy Guy started chasing after me, motioning, yelling HEY, HEY!!! At the stop sign I opened my window and asked, what did I do? I figured I somehow offended him in the locker room. Come to find out, I'd left my HR strap behind. I'm glad he told me, but geez, that totally freaked me out.
Anyhow, it was 40 minutes, and having a strap that actually worked made a difference, because it was 150 calories above last week's. 366 calories burned.
Then came the lunchtime workout.
Thanks to having skinned knees from last week's fall, I swapped out the barbell rollout in today's workout with plank. I also altered the plank to conform more to the form the trainer showed me on Wednesday, making it a bit harder. My butt was too high in the past.
Warmup, 3 circuits, 30 seconds each exercise
Jumping Jacks
Split Jacks
Squats
Alternating Lunges
Mountain Climbers
Workout
Jump Squat, 3x6x85lbs
Bulgarian Split Squat, Sets: 5,6,5x85lbs (both legs)
Good Morning, Sets: 5,6,5x85lbs
Lying DB Triceps Extension, Sets: 5,6,5x(2x12lbs)
Plank, 3x2 minutes
30 minutes, 198 calories burned
After the weights came the run, and it went GREAT. I got pissed off early on by a red light I had thought I could beat, and you know what happens when you get pissed off on a run. Ran 3.2 mi in 29:49, 9:22/mi ave (9:19,9:41,9:11,8:44), 349 calories burned - http://bit.ly/cRnZZ1
All three added up to 913 calories burned.
Greg
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