Monday: Chest. I had some issues with the gym being a bit crowded again and instead of doing some reps on the pec machine as planned I substituted with doing some dumbbell flyes on the bench. The rest of the workout was flawless. No biggie, but it kind of irritated me. Monday's tabata was 8 rounds each of kettlebell swings, high knees, and box shuffles. I also did 20 minutes on the Crossramp.
Tuesday: Back. Also known as "I love the cables and I love deadlifts Day". I am owning back day. Tabata was high knees, shuttle run, and jump squats (8 rounds each - standard). Then I did 20 minutes from hell on the elliptical... I really hate the elliptical. But I keep doing it because I hate it because if I substitute something else for it it means that the elliptical won and I lost and I'm not having any part of losing. Psychoanalyze that! lol
Wednesday: Arms and Core. This is the longest and toughest workout of the week and I do it twice a week. It's crazy. It takes nearly an hour and I do a whole lot of reps of pretty heavy (for me) weights. I do supersets and tri-sets and when I'm done I don't even want to lift my arms over my head. I love that. Afterward I did 30 minutes on the bike for a little over 12 miles.
Thursday: Woohoo it's leg day! The leg curls are finally not bothering my hammies like they were, so that's a good thing. One thing that ticked me off about the gym I went to for this workout is the weight stack on the leg extension is broken. And of course it's broken in a place that affects me so I either have to make the choice of lifting something I know I can't quite do for as many reps as I need or lifting too light. I try to lift heavy and then take it down, but I can't stand the compromise. Otherwise this was a really great workout - my legs are looking and feeling great and I owe it to lifting heavy like this. Today's tabata was high knees, box shuffles, and jump squats, which I will tell you are damned BRUTAL at the end of leg day. OMG. Then of course I did 25ish minutes on the Crossramp.
Friday: Shoulders. It was a good workout, but it's still my weakest area. Although, I have come a long way so I'm focusing on that. Tabata: kettlebell swing, high knees, shuttle run. 25 minute incline interval walk on the treadmill rounded out the day.
Saturday: Round 2 of the Arms and Core workout. The gym was thankfully empty(ish) so I was really able to focus. It was great. And speaking of great - I ran on the treadmill. I was going to do my tester run/walk on Sunday but I decided to do it as part of my cardio here on Saturday for 2 reasons. 1 - I could have a full rest day on Sunday, which is good because I'm about to do a 7-8 day streak with no rest as part of my plan. 2 - I could decrease the amount of time I spent on the elliptical after running... hahaha. So, I ran. The plan was to run 10 minutes using run/walk intervals of :30:30. I started with that but it really felt too easy, so I increased it throughout the run to 1:00 run :30 walk. I probably could have done longer runs but I didn't want to push it. I kept the pace nice and slow and that was hard too - my legs just wanted to GO. But I've been around this block before and I'm sticking to the plan. I got to the 10 minute point and I still felt great so I figured what the hell, I'm getting a full mile in. I did 1 mile in 12:25 run/walking. My run pace was around 10:30 and my walk around 15:00 or slightly slower. I can totally live with that. I wasn't in pain, didn't limp the rest of the day and felt generally good. I had that "weird" feeling just like I did the last time I returned to running after a stress injury, but I recognize the feeling and I know it's something that I have to work through that will gradually go away (isn't bone remodeling great? lol). I felt on top of the world, even though I still had to suffer through 20 minutes of torture on the elliptical..
Sunday: rest day! And I enjoyed every minute!
As far as mileage goes, I only got 22.66 on the legs this week but I got an actual run in which is awesome. I also did less minutes of steady state cardio because I added an additional tabata exercise each of the days I did tabata. I want to see how this last week of this plan goes (it actually ends after my Monday workout a week from today) and then I think unless something drastically changes I have some interesting feedback as far as HIIT vs Steady State/Low Intensity cardio for me personally. As someone who has spent a good chunk of time basing my workouts (mainly running, of course) on low heart rate, I think LHR training works better for me. I thought going crazy on HIIT would do something a lot different for me and I haven't really seen that (yet). Again, I want to see how these last days ago and I'll report back with what I've learned about myself, I promise. I also believe I have a nutritional issue going on, but I'm going to be experimenting with that as well. This stuff is so fun for me!