Rise and Shine 6.15am Saturday 2nd of January 2016
Planned workouts: 8.30-9am conditioning and 9-10am spin class
Effective workouts:
Conditioning: solely focused on squats, after the warm up, I completed 4 sets of 10 squats with 70kg and 3" pause at the bottom.
My focus was to see where I was whilst recovering from niggles, sore knees and traps problems. I feel ready to lift heavier and get back into deadlift next week.
9-10 spin class:
It was a gentle hour, a mix of working hard and cruising, the spin class are normally really tough and intense with high resistance. As it was the first session I decided to focus on sprints with 60% of the possible resistance instead of the usual 80%. It went well the session was enjoyable and there is no soreness
Nutrition:
Breakfast: a cup of cottage cheese, 1 handful of summer fruits (raspberries, cranberries), 1 handful of almonds and 10g of IBCAA
2nd Breakfast: a Whey protein shake
Lunch: Chicken left over, 2 boiled eggs, 2 buttered toasts, lettuce, cherry tomatoes, a tbs of flax seeds and pumpkin seeds, a handful of almonds
Snack: Half a banana and a tea with milk
Dinner: 2 grilled fillets of salmon, some noodles and grilled Brussels sprouts and broccoli
Drinks: 1 coffee, 3 tea and 2-2.5 liters of water
Comments: my lunch was bigger than I thought, I need to be more on top of the food intake, as I have to limit my dinner NOW!
Day 6 conclusions:
Day 6 was not too hard as the conditioning and the 1h spin class were not too intense. Today was more about putting some long cardio in and prepare my body to lift heavier weight, closer, to what I normally lift. In other words, I am getting myself ready for the proper conditioning which will start on the 4th of January with 4 days of triple sessions.
From a physique perspective, my extra Xmas weight did fall fast. I lost around 3kg in the 3-4 first days. Now I am sitting between 86-86.5kg which is my normal competition weight.
Tomorrow will look a lot like today but I will start increasing the intensity in spin class and the weight to lift in the conditioning session.
1 hour on bike. You have to get your cardio right, high intensity and short boost are keys, but from time to time it is important to put the miles.