No Easy Way Out
Tuesday, May 16, 2023
Song of the Day
Training of the Day
While not as impactful as yesterday's foundation (how could it ever be), today plattered an effective serving:
#1: The Incline Bench
I squeezed something new to my strength regimen: a proper warmup involving those 16 oz. gloves. Just that 5-minute warmup ratcheted me up to take those dumbbells to task. While I was unsure if I ought to lead into a heavier weight into future renditions of the 1st exercise as it seemed easier, but contextually, it was the first out the door, I totally knew that I outperformed last week's final exercise, DB incline flys. So, I noted it down for next week.
Speaking of which, an updated version of my doc template. It is still not there yet.
I was stoked to have earned the May Gains Garmin badge:
Join this challenge and record a total of four hours of strength activities in May.
You would think that one would be "Super easy. Barely an inconvenience." But, it does not count rest between sets. So that 45-minute session? Yeah, don't count it. It is the time I am actively doing the reps. I am proud of pulling off that badge!
The clock ticked 4:44 AM, leaving me with no time for the shadowbox at the end. So, I strapped on my 2lb weighted gloves and drove off to the gym.
#2: The Tedious Cardio
It was an uneventful 30-minute ride on the elliptical this morning. I did want things to be more focused and not ride it out with a checkmark, so I shored up things and cut things off earlier.
#4: The Intervals Backwards
Now, this is a new area for me, so it is not as mapped out. I spent 10 minutes walking on the track. With the width ends, I'd jog backwards. Thus, it was more of an interval workout in terms of distance. I may consider setting up a Garmin schedule to make this time-based, though should I do this on a rest day for my running?
#5: BRC Outdoors
I ended things with a ~30-minute walk around the outdoor BRC track. It was my best pace for that track thus far, though not overall. It may be something I will track in the future per track.
#6: Refuel
Critical to everything, there was the post-workout meal. Yes, by definition, I intermittently fast every day. But, that is not even in my program. It is just what I do. I'd have to think I am walking in my ancestors' footsteps—who would chase after game in the afternoon after the morning's run?
Standard stuff:
- 3.3 oz of cooked bacon
- 2 eggs
- 1 tbsp of bacon drippings
- 5 oz of cooked ground beef
I am considering dialing back on my morning butter from 12 to 10 tbsps for my 16 oz iced coffee so I can bring it back to that 200-gram fat mark. The protein was a bit high, though 9 days in, the average for this Expedition is at 70 grams.
The Walking Dead Inspiration
Over the weekend, I binged all 24 episodes of the final season of The Walking Dead. Now, I was running out of time with my subscription to pull off that feat, so I maxed the speed out to a paltry 1.5x. The experienced reminded me of my time with audiobooks and everything I pulled down and applied at that 3.0x pace. Sure, I can no longer subscribe to the Brooklyn Library, but there are still resources out there. I can do it again. And when I am on the elliptical or outdoors, why not multithread the event? The acquisition of knowledge is the spice of life.
The spice extends life.
The spice expands consciousness.
The spice is vital to space travel.