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1|16|18 drylands/LP treadmill

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by , January 16th, 2018 at 09:52 PM (185 Views)
Treadmill lactate production (0:30 work on 3:00)
2:30 10% 1.5mph / 0:30 20% 4mph
2:30 10% 1.5mph / 0:30 20% 5mph
2:30 10% 1.5mph / 0:30 20% 6mph
2:30 10% 1.5mph / 0:30 20% 7mph
2:30 10% 1.5mph / 0:30 20% 7mph
2:30 10% 1.5mph / 0:30 20% 7.1mph
2:30 10% 1.5mph / 0:30 20% 7.2mph
2:30 10% 1.5mph / 0:30 20% 7.3mph
2:30 10% 1.5mph / 0:30 20% 7.4mph
2:30 10% 1.5mph / 0:30 20% 7.5mph
Back extensions - 1x15
DBBP - 1x20 (40# in left hand/25# in right hand)
KB shrugs - 4x10x40#
Lat pulldowns 10 reps of ea of 55, 65, 75, 85, and 95lbs with 5 seconds rest
Scapular flexes with band - 5 x 3-5 seconds
Scapular flexed external shoulder abductions with band - 8 ea
Butt kickbacks - 1x16x70lbs
Hand plank straight leg thigh to elbows - 1x4 ea leg
Various hip range of movements - 1min
Neck yes-sirs on a random machine - 1x20x40lbs
Wheel pose for 0:10 and about 0:15 of mayurasana

Had about 60% normal sleep last night so I purposely cut back on volume. Nevertheless, treadmill results compared to the last time I did this workout on 1|7, showed I progressively adapted, though I did fewer near maximal efforts.

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