Heart rate: 160-200 for 30-40 minutes.
So, I joined Planet Fitness. It's very cheap per month, and is on my way to and from work, and not even ten minutes away from home, at that.
I ate the humble pie and started with the "Planet Express", which is a full-body, 30-minute station exercise area that has you alternate between a minute of cable resistance machine exercise, 30 seconds of rest, a minute of step-platform movements of your choice, cued by a red and green light overhead.
At the end of it, I did
5 minutes of erg work: 1174m @ about 24 spm.
December 29, 2018
Heart rate: 160-180 for 30-40 minutes
I did the Planet Express workout again, followed by
5 minutes of erging: 1204m @ about 24 spm.
January 6, 2019
Heart rate: 155-180 bpm for 35-40 min.
Today I sallied forth into the hallowed old realms of weightlifting. There are no free-weight barbell stations at Planet Fitness, which is a bridge I may have to cross when I get that strong again. For now, I remain firmly convinced that there's almost no need to use a barbell until you are able to manhandle heavy dumbbells for all the key movements at a respectable volume. And I see myself learning to love the much maligned Smith machine. More on that later, as things progress... the following is me working myself back into an Even Keel and HIT routine:
Erg -
5 minutes: 1220m @ 25 spm
Dumbbell complex @ 30, 25, 25 lbs. dumbbells -
lunges: 10/10, 10/10, 5/5
curl-press: 10, 10, 8
bent row-good morning: 10, 10, 8
squat: 10, 10, 8
bent tricep extension: 10, 10, 8
calf raise-shrug: 10, 10, 8
Smith machine neck press -
15, 15, 15 @ 95 lbs.
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