Football Epilogue

Part of the Lego robotics uniform this year was a pair of Zubaz ® accompanying an awesome tee-shirt . The '80s throwback had some eye rolls from a few friends, but I have to admit I thought it was pretty cool. Now that the competition is done, and the weather is in the single digits (Fahrenheit) they make for comfortable gym wear too. Today's workout was leg-centric with supersets between large muscle group lifts and cardio: Three sets of squats and 30 seconds jumping rope Three sets of deadlifts and 15 burpees Calf raises Two sets of lunges and 50 jumping jacks 20 minutes of cardio I've been building more consistency in the gym and am getting more comfortable doing some home workouts. As tough as it can be to find a rhythm, I feel so much better when I do.

I would like to do more interval training. It can be challenging to do things in front of a clock. There are a number of interval timer apps out there, but they seem to be limited to a single work/rest interval. What if I want to do a superset with different timings for, say, lunges and planks and lat pulls. In most cases I'd be stuck. That is, until I found this little app called ChronoList . It allows me to simply build rather complicated timed circuit routines. So far I've just been using it for planks (and timing line changes for my kids' floor hockey team), but it has worked great. I recommend giving this app a try if you want to take a moment to "spice-up" your workout.  I suppose you could also use it for baking cookies, etc. too :P

I've been tired, very tired. Oddly, I find myself wide awake around 6 am, but then the tiredness happens when I opt to roll over and go back to sleep leaving my groggy on my second awakening. There's a lot of stressful stuff going on lately though so I shouldn't be too self-deprecating. I know I mentioned I didn't get a morning run in. Fortunately, I hit the gym last night after I got back to town and put in a 5K on the treadmill and did some lifting: pull-ups (4 sets of 7-10reps), bench press (3 sets of 20reps), biceps curls supersetted with overhead press (3 sets of 10reps) and some triceps dips on the bench (3 sets of 10reps.). Feeling good, but potentially sore tonight/tomorrow.

2.5 Mile run, Super Set (SS) Assisted Pull-ups/Body weight squats Dips SS Bent-over Dumb-bell rows/side bends/lunges I think throwing in the lower body stuff in the SS's had me feeling a little funny.