Despite a bit of a head cold, I’m feeling awesome this week!! A nice light day yesterday was just what I needed.
I’m currently studying the chapter on exercise metabolism, which I personally find super fascinating (fitness nerd alert 🤓). I know I’ve touched on this before, based on my own personal experience, but here’s a little bit of science behind WHY long training sessions can actually do more harm than good, and why I personally keep my workouts in the ballpark hour range.
In a nutshell, after 90 minutes of exercise, the majority of muscle glycogen stores are depleted. Unless you are consuming HIGH levels of carbohydrates to compensate for longer training sessions, you are fatiguing your muscles to the point of exhaustion.
Please keep in mind the intensity and duration of your workouts. With so many awesome workouts available, don’t overwork yourself by tackling too much at once – trust me, I know how it feels to want to do them ALL!! But I know when enough is enough, and there is always tomorrow and those awesome workouts will still be there!! ENJOY the process and remember the process is just 4% (or less) of your day!! That leaves you 23 other hours to appreciate your awesome self and enjoy the other awesome things in your life!!
This week’s theme is TRY – and you know know I’m all about that!! Here is what Ashley says our Week 1 mission is : Complete every exercise, every set, and every rep. You may be intimidated, you may be afraid, but if you find the courage to complete the workout each day of Week 1, you’ll be on the right track to showing the world just how amazing you are!
All of my Day 4 scores are below. Some days. You just aren’t feelin’ it. Charlie Mike Day 4 – found my max push press which was awesome, but my mojo just went downhill from there. I just couldn’t get into today’s circuits. Am I going to go do more because it didn’t feel like enough? Nope. I’m going to chalk it up as an off-day and move on with life.
Day 4 : Max Push Press & Metabolic Conditioning
Warm Up – 5 minutes Stair Stepper
STRENGTH : (1RM Push Press)
Set 1 : 10x 45 lb bar
Set 2 : 10x 50 lb bar
Set 3 : 8x 55 lb bar
Set 4 : 4x 75 lb bar
1RM Attempt 1 : 2x 85 lb bar
1RM Attempt 2 : 0x 100 lb bar
1 RM Attempt 3 : 1x 95 lb bar
1RM Attempt 4 : 1x 100 lb bar
1 RM Attempt 5 : 1x 105 lb bar
Circuit 1 : Repeat 3x
10 reps Ring Row
8 reps KB Windmill, each side
3 reps Wall Run
Circuit 2 : Repeat 4x
**7 reps Handstand Push-ups (4 reps – last round 1 minute handstand hold)
10 reps KB Swing
**10 reps KB Clean & Press
**Denotes my addition or change to original plan. Original circuits can be found here : Charlie Mike : Day 4
Celebrate all of your little victories, and remember, don’t be afraid to fail, be afraid not to TRY!!