05-04-2020, 06:20 AM
Good day coach,
thanx coach...
Currently I'm trying to follow as close as possible the sub 50 program.
Managed to complete until
Day 9 Sunday today, I'm following the slightly changed program.
Day 1 Tues 1 hour completed
Day 3 Thurs 4 x 8min fast + 90's recovery ( Avg pulse 160 )
Day 9 Sun 1 hour 45 mins completed
all above sessions done in the morning, in the limited spaces I have around the house.
The rest of the days a minimum of 30 mins, certain days like on Tues and Thurs, i'll add another 10 -15 mins easy days after my evening session of crunches and other abs exercise.
For the past 3 weeks
Weight Training are done on Mon, Wed and Fri evenings.
Im doing 3 supersets of
weigths =20kg + olympic bar
7 X
overhead press
behind the neck press
good mornings
bent over rows
deadlift
In the mornings except on my rest days , before my runs
i'll do
supersets
3 X
10 clamshells
10 side lying leg lifts
10 lower leg lifts
200 crunches
supersets
3 X
10 push ups
10 squats
10 sit ups
then I will do my morning runs...
for the past 3 weeks resting pulse 45-47
since i,m at home with the family, im getting good rest plus afternoon naps which is very very nice...lol.
have a good day coach.
thanx coach...
Currently I'm trying to follow as close as possible the sub 50 program.
Managed to complete until
Day 9 Sunday today, I'm following the slightly changed program.
Day 1 Tues 1 hour completed
Day 3 Thurs 4 x 8min fast + 90's recovery ( Avg pulse 160 )
Day 9 Sun 1 hour 45 mins completed
all above sessions done in the morning, in the limited spaces I have around the house.
The rest of the days a minimum of 30 mins, certain days like on Tues and Thurs, i'll add another 10 -15 mins easy days after my evening session of crunches and other abs exercise.
For the past 3 weeks
Weight Training are done on Mon, Wed and Fri evenings.
Im doing 3 supersets of
weigths =20kg + olympic bar
7 X
overhead press
behind the neck press
good mornings
bent over rows
deadlift
In the mornings except on my rest days , before my runs
i'll do
supersets
3 X
10 clamshells
10 side lying leg lifts
10 lower leg lifts
200 crunches
supersets
3 X
10 push ups
10 squats
10 sit ups
then I will do my morning runs...
for the past 3 weeks resting pulse 45-47
since i,m at home with the family, im getting good rest plus afternoon naps which is very very nice...lol.
have a good day coach.