Tonight’s Workout

Tonight: E2 ride, 90 minutes. Zones 1 and 2 (endurance), mostly 2. Should be okay, legs are a little heavy/tired from last night. Hoping that vitamin intake, plus the creatine intake last night will help keep the muscle soreness down prior to tomorrow night’s next session on the weights.

Weight goal: 175 lbs.
Current: 200 lbs.
Starting Weight: 205 lbs.
Percentage of Goal: 16%

The weight routine is tough, and time consuming. In order, it goes like this:

  1. 10 minutes of brisk walk/light jog warm-up.
  2. 10 minutes of stretching.
  3. Core package: Russian Twist with 10 pound medicine ball, Back Extension with same medicine ball, Crunch (same ball), Reverse Crunch, and the Supine Bridge.
  4. Legs: squat (strength building) followed by the ball lunge (stability).
  5. Chest/Shoulders/Back: Bench Press (strength) followed by the seated row (stability).
  6. Shoulders/Upper Back: Lat Pulldown (strength) followed by the dumbbell shrug (stability).
  7. Power Building: squat jumps (plyometric, 8 reps, 2 sets).
  8. 10 minutes of stretching.
  9. 10 minutes of brisk walk/light jog cool-down.