I loved today's workout at Farrell's. This workout was Density Sets. We did 10 reps for each exercise (six exercises in each set) using heavier bands. We did each set three times before going to the next set.
I tried to use band colors that pushed me. For the push ups, I tried to do these on my toes. It was hard to do them slow.
I started doing "Farrell's" since October 9th, last year. It has been a wonderful experience. I find it perfect to strengthen all the muscles that I ignored for many years. My short term goal is to decrease my body fat. This year, I want to be able to do more pullups, maybe up to ten. I will keep working until I accomplish my goals.
|
DATE |
Weight |
Body
Fat Percent |
|
10/09/2021 |
170.8 |
24.5 |
|
11/13/2021 |
166.4 |
22.3 |
|
12/18/2021 |
170.8 |
19.0 |
|
1/8/2022 |
168.4 |
18.7 |
|
1/29/2022 |
167.6 |
18.2 |
Why do I like Farrell's?
Accountability. The instructor keeps us moving and working hard all the time.
Consistency. Training six days a week is an excellent idea. Changes will happen.
Coaches are excellent.
Wanted to try the FTP test and see if my FTP has improved. Did about 5 minutes warm up and then the Ramp Test started increasing Power by 20 W. Every minute Power increased by 20 W.
Got up to 300 W, then had to quit. I wondered how high I went last time I did this Ramp Test.
Signed up for the ten-week plan at Farrell's Extreme Body Shaping (First class on October 11, 2021). I really like these workouts. Three times a week, we do kickboxing. I've been learning jabs, cross, upper cuts, and all kinds of things. The other three days, we alternate upper body and lower body strength. These workouts will make me a stronger athlete and will help me with my running.
They have different instructors with slightly different styles. I love their philosophy. I have tried to modify my diet. I've cut the number of flour tortillas I eat in a day and also cut down the cereal with milk I used to eat. I cannot wait to see the results.
Courage Ride is an event for cyclists to support cancer research. There are several routes you can choose. We decided to do the longest route. It started at Big Grove brewery. Started riding from home. Had breakfast at Big Grove. There was a nice buffet with plenty of food.
Headed south towards TrueBlood and headed to Hills. Passed Riverside and kept going. Several challenging hills.
Finished the day with 131 miles.
My next race will be on the Fourth of July. It's a race I have done before. It's a good distance, 8K. Not sure how I am going to be doing. These are my chronos from previous years:
Decided to do RAGBRAI for the first time this year (last week of July). Bought a bicycle in March, a Trek Emonda. Cycling miles has been improving these days especially after joining the Bicyclists of Iowa City.
Last weekend was my longest mile weekend, sixty miles on Saturday and seventy miles on Sunday. Had to take a picture of one of my rest breaks after climbing the Sugar Bottom hill.
