Thursday, March 6, 2008

Spin, and (gack) plank news

I got my copy of the IGP™ late last night. It all looks do-able, which I suppose is good. But that's not how I was going to start this blog. It was going to start "This is Keith's wife Linda, and I've got a bone to pick with Susi and you other girls that egged him on. He tried doing this plank thingie, and he just broke in the middle. He let out a pitiful squeak and spilled his guts all over a nice carpet in the basement. Good thing it didn't get on the books. I always feared he'd come to a bad end over a girl, but I always thought sex would be involved. There was enough grunting, though. You girls ought to be ashamed of yourselves, talking a poor innocent geezer into such things!"

However, even I can't keep a straight face through that. So, spin news.
10 min warm up.
5 x 30 seconds smooth acceleration to about max smooth rpm, about 115 to 120, then 90 seconds easy.
2 sets, 3 minutes hard, 2 easy. The hard started off on the big chainring easy cog, then into a harder gear every 30 seconds while maintaining 90 rpm. (spin trainer going WHIRRRRR)
5 x 2 hard 2 easy. This was in a medium cog, hard on big chainring, easy on small, all at 90 rpm.
10 min cooldown.

Total 60 minutes. I was thinking I'd try some shorter more intense sets to see if I could get my heartate up into the 140's, zone 4 for a brief period. I didn't really work at it, but it's clear my lungs and heart are stronger than my legs right now.

Then on to those planks. I had Linda watch me to make sure I was nice and straight, and not drooping. Linda really liked the abs on the guy in that video. She watched the video several times so that she could make sure I was doing it right!
30 seconds front plank
21 seconds left side
23 seconds right side
73 seconds wondering if I was gonna hurl.

Oh, and just for Julie, I tried a chinup. I can't do one either. This felt like a nice solid workout, but not overdoing it, sweating a bucket. Then leftover Indian food from the Clay Oven last night, and sweat some more. They do the best food, and their Naan bread is to die for.

3 comments:

  1. BAH HA HA HA HA HA HA!! Peein myself laughing here. Oh! I just snorted. LOL.

    Nice abs on plank dude?? Hmmm...me thinks me should go check out that video!

    Lastly, high five for doing planks dude!!!! Very proud of you.

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  2. Fantastic job Keith!! hahahahahah! Good thing your wife watched the video a few more times just to make sure, eh? hahahahahaha!!!

    Hopefully, next week, you might only feel like hurling for 63 secs!!!

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  3. Ha!!! I hear ya on the grunting. chuck told me I wasn;t suppose to be so noisey too ....lol But you put it into words like no other can!! Nice job!

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