Fit Report – August 2nd, 2011 – Abs/Core

Holy crap that was a tough workout. Probably the fact that we just had a long weekend and I haven’t been to the gym since Thursday had something to do with it. It was a good weekend, though. Actually got some physical activity in. Golfed for the first time in over three years, and surprisingly my shoulders didn’t hurt. Swam in my parents’ pool as well, and I’m pretty sure that tired the shoulders out more than the golf did. Great exercise, though. I need to get a pool. Better get buying those lottery tickets.

But back to the workout. I did my usual ten minutes on the elliptical today, but for some reason I was struggling a bit with it. My lungs felt heavy and my legs felt tired. Can’t really blame it on the heat or humidity, either. I guess it’ll just have to remain a mystery. (Freudian slip notice; actually typed ‘misery’ there…).

As far as the abs/core section of the workout, I had somewhat mixed results, as per usual. 😉 I’m still stuck at 42 sit-ups before I pause, but I managed to do the remaining 8 in one go after the pause. The leg lift frame was back in working order, and I did my two sets, but the second set was a struggle. It usually is, but I think I just believe at the time that this time was worse than the last. I pretty much collapsed finishing my second set of V-sit twists, but I finished them. After that, I was really not looking forward to my planks.

Surprisingly, I managed to extend my plank by another fifteen seconds for a total of three and a half minutes. I know, I’m as shocked as you are. I was shaking like a leaf for the last half of it, let me tell you. Again, total collapse at the end of it, and everything from my abs and shoulders, right down to my legs was quivering when I finished. And then I did my side planks. Yeah, I’m nuts, although they were fairly easy, comparatively speaking.

tacoma-narrows-bridge-collapse

Me after my plank.

All in all it was a pretty intense workout. It took me about 15 minutes to drink my protein shake afterward because I felt like puking every time I took a sip. Feeling better now, though. I’ll wait a while to get lunch just to be on the safe side. Read on for the full breakdown.

  • Elliptical trainer: 10 minutes at level 16 (plus 3 minutes of cooldown) (~185 cal)
  • 50 inclined sit-ups holding a 10 lb plate, bench raised 6 inches (42 reps, 15 sec. pause, 8 reps)
  • Roman chair oblique crunches holding a 25 lb dumbbell (15 reps left side, 15 reps right)
  • Hanging leg lifts – 2 sets of 20 reps, holding 20 lb dumbbell between feet
  • Balance ball crunches – 2 sets of 20, holding a 35 lb dumbbell
  • V-Sit Twists – 2 sets of 40, holding a 10 lb medicine ball
  • Standard plank held for 3:30 (up 15 sec)(new record!)
  • Side planks, held for 1:00 per side
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7 Responses to Fit Report – August 2nd, 2011 – Abs/Core

  1. Jan says:

    Wow! You know you had a great workout when you're about to puke upon each sip of a protein shake. LOL! And congratulations on extending your plank by yet another 15 seconds. Holy cow!

    • Greg says:

      Yeah, why is it that it's a great workout when you feel terrible afterward? We must all be slightly nuts. 😉 And thanks! I'm wondering just how long I can keep a plank going. I was really suffering at the end of this one.

  2. Tim says:

    I know nothing about protein shakes but just wondered when you started to drink them? Do you think it's worth me drinking them, despite only just hitting 199lbs and never had one before and only really doing cardio at the gym? I'm just basically wondering whether it could benefit my body.

    • Greg says:

      Hey Tim,
      I started taking protein shakes a month or two after I started working out. One of the trainers at the gym said that most of us don’t get enough protein in our diets, and a protein shake is a good, quick way to get a lot of it. You don’t want to bulk up, so you’ll want a whey protein isolate shake like I take. Full of good proteins and amino acids, not a lot of calories. I personally mix my protein powder with half milk/half water. Get a few carbs and a few more grams of protein in there. Plus it makes it taste better. Here’s a good article on why to take them.

  3. Ellen says:

    Holy Crap is right! You've reached a new level of excellence when you've exercised enough to bring on a surge of vomit! I can't say I've ever exerted myself that much (feeling a bit lazy, now!) lol
    A three and a half minute plank is insanely challenging! Have you decided if you're just going to keep going so you can see what your max is? At this point, I'd be tempted to do just that. If you can get past the 3.5 minute mark, there may be no stopping you!

    • Greg says:

      Well, I didn't actually come that close to puking, and I think it was just the shake entering my stomach immediately following the workout that did it. And you're not lazy, you're smart! I'm tempted to extend the plank as much as I can, but I was almost completely done when I finished that one, so I'm not sure just how much more I have in me. We'll see. I know the gym once held a plank competition between the trainers and some of the clients and the winner (not one of the trainers) held one for something like 8 minutes. Nowhere near that yet. 😉

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