Block 4 - GREEN protocol - Week 4, Day 5

Su 1 Jan 23 0555-0625

"SLOW" Zone 2 HR Trg - indoor rower

30:00 / 870 Strokes / 177 Cal / Avg HR 101 bpm

Block 4 - GREEN protocol - Week 4, Day 4 Th 29 Dec 22 0619-0712 216.0/97.7 cm "HYPER" Garage Gym w/ Powerblocks Mobility DB Deadlift (40s/50s/60s) 15/15/12 DB Lat Raise (15s) 15/15/15 Toe Raise 21/20/20 -- 2 min RI DB Chest-Supported Row (20s/25s/25s) 15 -- 13 || 13 /\ - this movement is ...

Block 4 - GREEN protocol - Week 4, Day 3 We 28 Dec 22 ~0600-0645 214.8/97.5 cm "SLOW" Zone 2 HR Trg 45:00 Assault Bike / 12.0 mi / 41 RPM - I did not track HR today because I haven't entirely figured out my new watch. - 45 min on the Assault Bike is still boring . - too much snow to run o...

Block 4 - GREEN protocol - Week 4, Day 2

Tu 27 Dec 22 0500-0557

215.4/98.0cm

"SLOW" - Zone 2 HR trg - EZ run outside

56:09 / 6.4 km / 670 Cal / 135 Avg HR

- 4 x long laps around my street
- no HR alarm, walked the 'uphills'
- felt good

Block 4 - GREEN protocol - Week 4, Day 1 Mo 26 Dec 22 0614-0656 214.0/97.8cm "HI-REP" Garage Gym w/ Powerblocks Mobility Goblet "Basket" Squat (50/55/60) 21/21/18 Arnold Press (17.5s) 21/18/16 Toe Raise 22/20/19 -- 2 min RI U/H Flye (15s) 15/18/18 - started first set with 25s. W...

Block 4 - GREEN protocol - Week 3, Day 6 Sa 24 Dec 22 1442-1512 213.0/97.7 cm "SLOW" Zone 2 HR Trg 30:00 Assault Bike / 247 Cal / 110 bpm Avg HR - I only did 30 minutes - but at least I did something. Victory. - coincidentally, the Tim Ferriss podcast I was listening to made mention of th...

Block 4 - GREEN protocol - Week 3, Day 5 Fr 23 Dec 22 1323-1400 212.6/97.6 cm "SLOW" Zone 2 HR Trg 33:05 Assault Bike / 247 Cal / 109 Avg HR - I don't believe the HR figures. I think the wrist HR monitor is not accurate. - I only did 30 minutes - but at least I did something. Victory. - W...

Block 4 - GREEN protocol - Week 3, Day 4 Th 22 Dec 22 0501-0558 212.6/97.5 cm "HEAVY" Leg Press (@ 450) 8/8/8 OHP (@105) 8/8/8 Toe Raise 22/21/19 Chest-supported Row (35/35/45) 8/10/14 Seated Calf Raise (70/50/50) 11 /\ 14 \/ 13 || Cable Press 10@17-/10@22-/10@27-/10@32- DB RDL (25s) 13/1...

Block 4 - GREEN protocol - Week 3, Day 3 We 21 Dec 22 0513-0520 213.6/97.6 cm "SLOW" Zone 2 HR Trg 20:00 Lifecycle Elliptical / 20:00 Octane Elliptical / 20:00 recumbent bike 59:28 / 93 bpm avg HR - tried 5 cardio machines. I did not like the 'lateral' skate-like elliptical machine or the...

Block 4 - GREEN protocol - Week 3, Day 2 Tu 20 Dec 22 0430-0535 212.6/97.6 cm "SLOW" Zone 2 HR Trg Easy Jog-Walk 56:12 / 6.61 km / 131 bpm - 4 x long laps of my block (easy jog/walk) - lower avg HR - I think it's because I didn't 'push' past the high HR alarm much - felt good. An hour and...