samjackson's log
Moderator: cheapo
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- Advanced Member
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- Joined: Thu Mar 15, 2007 11:16 am
- Location: New Jersey
9April2007 L3D1 25 rounds 380 cals maxHR 178 avgHR165
11April2007 3:26 183 cals maxHR 160 avgHR 127
pull ups are all assisted either w/ a stretch band and or jumping pull-up. My plan is to bounce through levels 1-3 until I can do the pull-ups unassisted. I might throw some burpees into the day 1 workout to mix things up.
When I do day 1 I try to keep the spread between my average and max heart rate as small as possible. I think helps me get the most out of that day's workout. At my age, my calculated max HR is 177 bpm.
11April2007 3:26 183 cals maxHR 160 avgHR 127
pull ups are all assisted either w/ a stretch band and or jumping pull-up. My plan is to bounce through levels 1-3 until I can do the pull-ups unassisted. I might throw some burpees into the day 1 workout to mix things up.
When I do day 1 I try to keep the spread between my average and max heart rate as small as possible. I think helps me get the most out of that day's workout. At my age, my calculated max HR is 177 bpm.
-
- Advanced Member
- Posts: 131
- Joined: Thu Mar 15, 2007 11:16 am
- Location: New Jersey
-
- Advanced Member
- Posts: 131
- Joined: Thu Mar 15, 2007 11:16 am
- Location: New Jersey
-
- Advanced Member
- Posts: 131
- Joined: Thu Mar 15, 2007 11:16 am
- Location: New Jersey
19April2007 L4D2 8:09 327 cals maxHR 170 AvgHR 151
Performed this workout w/ active 3 minute rest periods ie. I rowed, on my concept2, at a moderate pace during the 3 minute rest period. That really increased the calories burned during this workout as well as the workout intensity and amount of sweat produced. One could add a 300 to 400 meter easy run as a substitute for rowing.
I also did this after a night and day of fasting. Had plenty of energy at 6:45 PM today after having last eaten at 7 PM last evening.
Performed this workout w/ active 3 minute rest periods ie. I rowed, on my concept2, at a moderate pace during the 3 minute rest period. That really increased the calories burned during this workout as well as the workout intensity and amount of sweat produced. One could add a 300 to 400 meter easy run as a substitute for rowing.
I also did this after a night and day of fasting. Had plenty of energy at 6:45 PM today after having last eaten at 7 PM last evening.
-
- Advanced Member
- Posts: 131
- Joined: Thu Mar 15, 2007 11:16 am
- Location: New Jersey
-
- Advanced Member
- Posts: 131
- Joined: Thu Mar 15, 2007 11:16 am
- Location: New Jersey
-
- Advanced Member
- Posts: 131
- Joined: Thu Mar 15, 2007 11:16 am
- Location: New Jersey
-
- Advanced Member
- Posts: 131
- Joined: Thu Mar 15, 2007 11:16 am
- Location: New Jersey
EPOC (Exercise Post Oxygen Consumption) is defined scientifically as the "recovery of metabolic rate back to pre-exercise levels" and "can require several minutes for light exercise and several hours for hard intervals."
http://www.ncbi.nlm.nih.gov/entrez/quer ... t=Abstract
http://www.suunto.com/suunto/Worlds/mai ... 8572917712
http://www.sailgb.com/sshop/tech_info.asp?ID=170
http://www.t-nation.com/readTopic.do?id=1526539
http://www.alwyncosgrove.com/Energy-Sys ... ining.html
These workouts can cause metabolic disruption up to 36 hr's post workout depending how hard you hit them.
http://www.ncbi.nlm.nih.gov/entrez/quer ... t=Abstract
http://www.suunto.com/suunto/Worlds/mai ... 8572917712
http://www.sailgb.com/sshop/tech_info.asp?ID=170
http://www.t-nation.com/readTopic.do?id=1526539
http://www.alwyncosgrove.com/Energy-Sys ... ining.html
These workouts can cause metabolic disruption up to 36 hr's post workout depending how hard you hit them.
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- Advanced Member
- Posts: 131
- Joined: Thu Mar 15, 2007 11:16 am
- Location: New Jersey
I'm taking this week off from simplefit. Doing two days of physical therapy. Really, I just wanted to move my log to the top 

Last edited by samjackson on Wed May 02, 2007 7:27 am, edited 1 time in total.
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