This week has been all about getting back into the swing of things as I did them before; structure and schedule. While I did not fully follow it, I did get up to workout most morning this work week, which is more than I have gotten up for an early workout since we left for our trip out west two months ago.
Monday I was to complete the 300 (25 pull ups, 50 deadlifts of 135lbs, 50 pushups, 50 2' box jumps, 50 floor wipers of 135lbs, 50 clean and press with 36lbs weight, 25 pullups). As I had not done this workout in months, I opted for the 150 (25 of each movement, but splitting the pullups 15 to start, 15 to end, so really 155). I completed the workout in 6:30, which was quite good. The thing I really like about this workout is how it splits upper and lower exercise well, but is a whole body workout. By the end of the 300, arms, back, abs, and legs are all fatigued.
The next morning (Tuesday), I intended to do 150/5k/150, but it took me longer to complete the first 150 (an extra minute), and my 5k was acceptable, but slow. I did not do the second 150 as I needed to get to work.
Wednesday morning, I did my first speed workout in months. 90 seconds fast, 75 seconds rest, repeated 8 times. I averaged about 415-425 meters per 90 second run, which is again acceptable, but not great. I am basically at where I was 3 months ago. This speed work is part of a 6 week program I utilized before, and I am optimistic it will work quite well for me again. I was able to run a 5:36 mile this summer, and I am hoping for a small improvement on that time before the end of September.
Thursday, I did the Workout of the Day (WOD) Zachary Tellior. I have only done this one a few times before, and it is taxing. It is broken into 5 progressively more challenging sets. 10 burpees/ 10 burpees, 25 pushups/ burpees, pushups, 50 lunges/ burpees, pushups, lunges, 100 sit ups/ burpees, pushups, lunges, sit ups, 150 squats. 650 reps in all. When I did this workout in June, and it took me over 25 minutes. It took me just under 20 minutes this time. A great improvement.
Friday, I did a Murph. The form for my pullups was atrocious, though, as the monkey bars are too thin and the frame for them is too thick. I really need to fix my form on that. Even so, it took me 6:45 to run the first mile, 15 second transition, then 14 minutes to complete the reps and transition back to running, then 7:23 for the last mile. Total time of 28:23, just slower than my best. However, again, my pullup for was BAD!!! I need to do some really high intensity pullup workouts to get better at them, and do tons of additional back and shoulder exercises to supplement the pullups.
Diet wise, I have done acceptably as well. Thursday last week I was 191lbs, and Thursday this week I was in the 185s. Granted, I weighed in at 187 this morning, so I think there was a lot of water weight missing when I stepped on at 185. I have been alternating between intermittent fasting (basically just skipping breakfast) and not. Also, I have eaten more veggies via salads, spaghetti squash, and zucchini this week. Most days, one of my meals has also consisted entirely of Greek yogurt and fruit, which is lighter and gives me ample proteins. This Saturday, though, my daughter is being baptized, so we will be having a party or sorts. Going to test and see how well cheat days work for a 30 year old.
In addition, I was able to have a successful week while also working a lot on the basement bedroom we are building. We have completed studding the walls, removed the drop ceiling, installed light fixtures, switches, and outlets, hung the door, re-hung the door, and are almost done with drywalling the walls and ceiling at this point. After that, we spackle and paint (two tasks with long wait time between duties), then the flooring, which we have already done a few floors, so we are not too concerned with that task. We are really looking forward to completing the basement so we can finally finish organizing all our tools, opening up space to organize our workout area (next to storage, laundry, and the HVAC). And our son is really excited to move in.
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