The scenario: It’s a Sunday. Lot’s of time (relatively speaking) to kill. Hey, a couple of free hours!? Are you kiddin’ me? And the fire is good an’ stoked from watching stage 15 of the TdF. It went down like this:
- 45 minute hard fixie ride. This is one of those difficult things to quantify. I was winded, yet, primed for more at the end. Lots of starts and stops, which, on a fixie, adds tremendously to the total physical exertion.
- Reactive split-squats, 3 sets of 3 each leg
- Single-leg Romanian Deadlift, 3 sets of 5 each leg
- Reactive shrug/upright row, 3 sets of 8
- Strict front military press, 3 sets of 5
Okay, now I’m waxed. And I still needed to ride home, another 10-minute fixie burst to mi casa. I must say that was pretty worthless the rest of the day; I needed it and enjoyed every minute of it though — both the workout and (maybe especially so) the idleness.
Now, contrast the above with Tuesday’s, normal day-in-the-life, friggin gauntlet run.
- 4:20 AM, up and at ‘em. Pack lunch (pre-prepared on Monday night) in the cooler. Get the joe brewing. Soft boil two eggs to take in as part of my at-work breakfast.
- Out the door
- Listen to a podcast of the Strength-Power Hour during the commute. Lost a contact lens somewhere along the way. Life with one eye is a bummer.
- Stop for gas midway. (3.79/gallon. Yahoo, it’s my lucky day after all! (sarcasm implied)
- 5:50 AM, Hello wonderful Rocky Mount YMCA front-desk ladies! Two towels, please!
- 6:10 AM: Change of clothes in the locker. Warm-up complete. Locked, loaded & ready to rock-and-roll.
1. ALT DB Lunge for 1 trip around the indoor track (approximately 120yards?). 60LB DBs, 5 stops/short rests.
2. Jump Squat from parallel/BTN push-jerk combo, 3 sets of 3. Superset with regular-grip, weighted pull-ups, 3 sets of 3.
3. Barbell Floor Press. Seven singles, rest-pause method.
· 7:10 AM: Shower, shave and otherwise purty-up.
· 7:30 AM: Out the door – again — of the gym, this time.
· 7:45 AM: Punch the Hospira clock. Sadly, it did not come up three cherries. Important validation work awaits, though!
· Flash forward to 5:15 PM. Punched the clock once more. Headed the right direction this time, though. Listened to a fantastic Tapestry podcast during the commute
· 6:15 PM, home again. Happy wife! Happy dogs!
· 6:50 PM, completed a wonderful meal of steak salad and a glass of Cycles Gladiator.
· 7:00 – 8:20-ish PM, Dance lessons. I know. But hey, it keeps the Meesus happy.
· 8:30 PM: Now I am officially cooked. The end of the day already? Not quite. Still need to shower and stage (i.e., meal preparation) for tomorrow morning.
· 10:00 PM, sleepy time at last.